Pickle Juice Nutrition Facts and Health Benefits

Pickle juice, annotated
Verywell / Alexandra Shytsman

Pickle juice is becoming popular as an alternative to traditional sports drinks. Some believe that the salty brew can help decrease muscle cramps and provide other benefits. However, pickle juice has very little nutritional value and the research regarding its purported health benefits is limited.

Nutrition Facts

The following nutrition information is provided for one fluid ounce (31g) of pickle juice.

  • Calories: 25
  • Fat: 0.1g
  • Sodium: 877mg
  • Carbohydrates: 5.9g
  • Fiber: 0.1g
  • Sugars: 5.7g
  • Protein: 0.1g


The amount of carbohydrate in pickle juice can vary based on what brand you buy. There are very few brands on the market. Pickle Juice made by The Pickle Juice Company provides 0 grams of carbohydrate. The product's ingredients include water, vinegar, salt, and natural dill flavor—none of which provide any calories or carbohydrate.

However, there are other brands of pickle juice that include beets or other ingredients with sugar. For example, pickle juice made by Farmstead Ferments includes the brine of beet pickles (beets, filtered water), turmeric, black pepper, and sea salt. You'll get 41 calories and about eight grams of carbohydrate when you consume one cup of this juice, according to the USDA.


Regardless of the brand you buy, there is no substantial fat in pickle juice (even if you make this juice at home).


There is only a minor trace of protein in pickle juice, at 0.1 grams per serving.


When you drink pickle juice, you'll get a hearty dose of sodium, although depending on the type of juice you buy, the amount will vary. Sodium is an electrolyte. Electrolytes are necessary for your body to maintain normal cell function. However, most of us get more sodium than we need. 

Pickle juice supplements may provide added minerals. For example, Pickle Juice Company's product contains added vitamin E (eight percent of your daily value per serving). Vitamin E protects blood cells, body tissue, and essential fatty acids in the body.

The supplement drink also provides zinc, a mineral involved in digestion and metabolism. One serving of the pickle juice made by the company provides 13 percent of your daily value of zinc if you consume a 2,000 calorie per day diet

Health Benefits

Pickle juice has been promoted and sold to treat sunburns, relieve menstrual cramps, prevent cancer and reduce your risk for heart disease. There is no scientific evidence, however, to support these purported benefits.

Some people who consume pickle juice do so for its ability to provide sports benefits, prevent muscle cramps, and boost post-workout hydration. Research supporting these benefits has provided mixed results.

  • For example, one study found that when muscle cramps were electrically stimulated in subjects, pickle juice reduced cramping. 
  • Another study found pickle juice did not provide improved aerobic performance or thermoregulation when athletes drank the beverage before exercise.
  • In a study that tested whether or not pickle juice can boost rehydration after exercise, researchers concluded that "The rationale behind advice about drinking (pickle juice) is questionable."
  • Lastly, a small study revealed that healthy adults may benefit from antiglycemic effects when they consumed frozen pickle juice. Researchers also wrote that "Foods containing vinegar may help [people with pre-diabetes and diabetes] manage their condition and may be considered functional foods."

Because many of these studies were small and limited in scope, it is hard to say for sure if drinking pickle juice can effectively provide these health benefits.

Common Questions

What does pickle juice taste like?

Not surprisingly, the pickle juice you make at home is likely to taste like the liquid from a jar of pickles. There are very few ingredients in pickle juice (salt, water, usually vinegar, and sometimes dill), so there is not a great deal of variation in the flavor of the beverage.

However, the juice from the store-bought jar of pickles may contain more sodium and vinegar to give it a more intense and briny taste.

When should I consume pickle juice to boost exercise performance or alleviate muscle cramps?

Commercial pickle juice producers recommend consuming roughly one fluid ounce per 75 pounds of body weight. Consume the beverage at bedtime or whenever you feel the cramps at rest.

For muscle cramps after exercise, drink the dose every 45 minutes from the onset of cramps or during strenuous exercise.

How much pickle juice should I drink?

Many recommended doses of pickle juice are based on anecdotal evidence. That means that if your friend at the gym recommends that you drink a cup of pickle juice to boost performance, it's based on his own personal experience.

In studies that have investigated the effect of pickle juice on exercise performance, muscle cramps, and post-exercise rehydration, research subjects generally consumed 1-2 mL per kilogram of body weight as a standard dose. So, the dose for a 165-pound person (75 kilograms) should be 75-150 mL or 2.5 to 5 ounces—at most about one-half cup.

Can pickle juice cure a hangover?

Unfortunately, there is no evidence that pickle juice can cure a hangover. In fact, there are only limited studies that have been able to responsibly evaluate potential hangover cures.

Some people believe that drinking pickle juice will help you to rehydrate better. But scientific studies have not revealed a cure for hangovers that is effective. The best way to avoid a hangover is to drink in moderation.

Recipes and Preparation Tips

Brands dedicated to making pickle juice—for example, The Pickle Juice Company—may be hard to find at your local market. Many fans of the drink make their own pickle juice at home. Most recipes simply call for water, vinegar, salt, and pickling herbs or spices (dill is popular). Often, cooks use one or two parts water to one part vinegar. Salt and spices are added to taste. Sugar can be added as well.

After the ingredients are combined in a pot and heated on the stove, the juice is stored in the refrigerator.

Allergies and Interactions

If you are watching your sodium intake, pickle juice may not be a good choice in your diet as it is relatively high in sodium (depending on the brand).

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Article Sources

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  • Johnston, Carol S. and Appel, Christy L  Frozen pickle juice reduces mealtime glycemia in healthy adults  The FASEB Journal 2009 23:1_supplement, 900.2-900.2 
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