Are gherkins five-a-day? The Verdict on Pickled Cucumbers

December 9, 2025 •

3 min read

According to health bodies like the British Heart Foundation, pickled vegetables like gherkins do not count towards your five-a-day due to their high salt and often sugar content. This poses a common question for those trying to increase their vegetable intake, as gherkins originate from a small variety of cucumber, a food widely known to be healthy.

Quick Summary

Pickled gherkins are not considered part of the official five-a-day count. The process of pickling introduces significant amounts of salt and sometimes sugar, which disqualifies them according to health guidelines. They should be eaten in moderation due to sodium content.

Key Points

Gherkins are not Five-a-Day: Due to the high salt and added sugar used during the pickling process, commercially produced gherkins are excluded from national health guidelines like the NHS five-a-day program.
Originates from a Cucumber: Gherkins are a small variety of cucumber, but their nutritional profile is significantly altered during pickling.
High in Sodium: A typical commercial pickled gherkin contains a high amount of sodium, which can be a concern for managing blood pressure.
Not Probiotic-Rich (Unless Fermented): Most store-bought gherkins are heat-processed, which eliminates any beneficial probiotics. Only traditionally fermented gherkins might offer gut health benefits.
Moderation is Key: While a flavourful condiment, gherkins should be enjoyed in moderation rather than relied upon as a source of vegetable intake.

Why Pickled Gherkins Don't Count as Five-a-Day

Official dietary guidelines, such as the UK's NHS five-a-day recommendation, state that 80g of fresh, frozen, or tinned vegetables count as one portion. However, there are specific exclusions to this rule, and pickled gherkins fall into this category. The reason is the pickling process itself. Most commercially produced gherkins are preserved in a brine containing high levels of salt, and often, vinegar and sugar. This added salt, in particular, means they do not meet the criteria for a healthy, unprocessed vegetable portion. The aim of the five-a-day is to increase nutrient intake from fruits and vegetables, and a high-salt food, despite its origin, contradicts this health goal.

Gherkin vs. Cucumber: What's the Real Difference?

Botanical Origin and Processing

At a basic level, a gherkin is a small variety of cucumber, both belonging to the Cucumis sativus family. However, their culinary and nutritional paths diverge significantly after harvesting. Cucumbers are typically consumed fresh, providing hydrating water content and a low-calorie, low-sodium snack. Gherkins, on the other hand, are almost exclusively intended for pickling. The pickling process involves steeping the gherkins in a brine solution, fundamentally altering their nutritional profile by infusing them with salt, which acts as a preservative.

Fermented vs. Vinegar Pickling

The method of pickling also plays a crucial role in the nutritional outcome. While traditional, lacto-fermented pickles can contain probiotics beneficial for gut health, many mass-market gherkins are simply pickled in a vinegar and salt solution that is then heat-processed. This boiling process kills any beneficial bacteria and is used for shelf-stability, not probiotic benefit. Therefore, relying on store-bought gherkins for gut health is often misguided.

The Nutritional Breakdown: Fresh vs. Pickled

The table below compares the nutritional content of a fresh cucumber with a typical commercially pickled gherkin to highlight the significant differences introduced by the pickling process.


Nutrient	Fresh Cucumber (approx. 80g)	Commercial Pickled Gherkin (approx. 80g)
Calories	~12 kcal	~40-60 kcal
Sodium	~1 mg	~400-800 mg
Sugar	~1.5 g	~5-15 g (depending on sweet or dill)
Dietary Fibre	~0.5 g	~0.5 g
Vitamin K	~15 mcg	~40 mcg
Potassium	~100 mg	~5-10 mg

As the table clearly shows, the sodium and sugar content of a pickled gherkin are drastically higher, while the water-soluble vitamin C is often lost during processing. This transformation is what ultimately disqualifies them from the five-a-day category. A fresh cucumber, however, would count as one portion for an 80g serving.

Health Considerations Beyond Your Five-a-Day

While the main concern with gherkins regarding the five-a-day is the added sodium, it's a critical health factor. High sodium intake is linked to increased blood pressure, which can raise the risk of heart disease and stroke. For this reason, consuming gherkins should be done in moderation, especially for those with hypertension. On the positive side, gherkins do provide some antioxidants and are a source of vitamin K, but these benefits are overshadowed by the high sodium content in most commercial products.

Healthy Alternatives and How to Enjoy Gherkins Moderately

If you are aiming to increase your five-a-day intake, focusing on a variety of fresh, frozen, or minimally processed vegetables is the best approach. Good alternatives include:

Fresh vegetables like carrots, bell peppers, and celery.
Two heaped tablespoons of cooked green beans, spinach, or peas.
Three heaped tablespoons of tinned sweetcorn, canned in water with no added salt or sugar.

For those who love the tangy flavour of gherkins, moderation is key. You can seek out low-sodium versions or consider making your own fermented pickles at home to control the salt and sugar levels. Alternatively, enjoy them as a flavourful condiment in small quantities rather than as a primary snack or vegetable serving. For a delicious and healthier option, you can add fresh cucumber slices to salads and sandwiches instead of their pickled counterparts.

Conclusion

In short, gherkins are not a valid five-a-day portion. The high salt and sugar added during the pickling process are the key reasons for this exclusion, as they contradict the overall health objectives of the dietary guideline. While gherkins have some minor nutritional benefits, they should be consumed in moderation due to their significant sodium content. To meet your daily vegetable target, it is always best to prioritize a variety of fresh, frozen, or minimally processed vegetables that are low in salt and sugar. Understanding the difference between a fresh cucumber and its pickled version is essential for making informed dietary choices.

Frequently Asked Questions

Gherkins do not count because the pickling process adds significant amounts of salt and often sugar, which disqualifies them from the official health guidelines for counting fruit and vegetable portions.

Fresh cucumbers and gherkins are from the same plant family, with gherkins being a smaller variety. The key difference is how they are processed: fresh cucumbers are unprocessed, while gherkins are pickled in a high-salt brine.

Homemade gherkins, particularly if made with a high salt brine, still would not count. The concentration of salt is the determining factor, not whether they are store-bought or homemade.

You can only get probiotics from gherkins if they are traditionally lacto-fermented and unpasteurized. The boiling process used for most commercial gherkins destroys beneficial bacteria, so it's not a reliable source.

The main health concern is the high sodium content from the pickling process. Excessive sodium intake can contribute to high blood pressure.

A healthy alternative is to use fresh cucumber, which is low in sodium and high in water content. Other options include other fresh vegetables like bell peppers, carrots, and celery.

Cornichon is the French term for a small pickled cucumber, which is effectively a type of gherkin, often pickled with tarragon.