Why pickled onions don't count towards your 5 a day
The short answer is no; pickled onions do not count as one of your 5 a day portions. While the onion itself starts as a nutritious vegetable, the pickling process fundamentally changes its nutritional profile in a way that disqualifies it from the 5 a day campaign guidelines. The primary culprits are the high levels of salt and sugar that are added to the brine to preserve the onions and enhance their flavour.
Many national health organizations, including the British Heart Foundation, explicitly list pickled vegetables like pickled onions and gherkins as foods that do not contribute to your daily five portions. This is not because the onion ceases to be a vegetable, but because the processing adds ingredients that are not beneficial to health when consumed in excess. For a food to count towards your 5 a day, it should be as close to its natural state as possible, meaning fresh, frozen, or canned in natural juice or water, without added salt or sugar.
The nutritional trade-off in pickling
When you pickle an onion, you are essentially trading some of its original nutritional integrity for an extended shelf life and a different flavour profile. This doesn't mean pickled onions are devoid of all nutrition, but the benefits are overshadowed by the added salt and sugar. Onions, both fresh and pickled, contain antioxidants like quercetin, and some vitamins and minerals. However, the portion sizes typically eaten are small, and the high sodium content is a significant drawback for those monitoring their intake for health reasons like managing blood pressure.
It's important to distinguish between naturally fermented pickles and those made with a quick pickling process. Naturally fermented versions, like some sauerkraut or kimchi, can offer probiotic benefits. However, most commercially available pickled onions use a vinegar-based brine with added salt and sugar and are not fermented, so they do not offer these gut-health advantages.
Comparison: Pickled vs. Fresh Onions
| Nutritional Aspect | Fresh Onion (raw) | Pickled Onion (commercial) |
|---|---|---|
| 5 a Day Contribution | Yes (80g portion) | No (Excluded) |
| Sodium Content | Very low | Very high (Added salt) |
| Sugar Content | Low (natural sugars) | High (Added sugar) |
| Antioxidants | Rich in quercetin | Present, but can be less concentrated due to processing |
| Probiotics | None | Absent in most commercial versions |
| Fibre | High | Retained, but intake is generally low |
How to get more of your 5 a day
To increase your intake of genuine 5 a day portions, focus on whole fruits and vegetables. There are many easy ways to incorporate more produce into your diet without relying on processed items.
- Add vegetables to sauces and stews: Bulk up dishes like spaghetti bolognese or curries with extra carrots, mushrooms, or sweetcorn. A can of tomatoes with no added salt is another portion.
- Start the day right: Add a sliced banana, some berries, or dried fruit to your morning porridge or cereal. A glass of 150ml of unsweetened fruit or vegetable juice also counts as one portion, but only once per day due to its sugar content.
- Snack smartly: Swap biscuits and other processed snacks for raw vegetable sticks like carrots or cucumbers, or a handful of fresh or dried fruit.
- Embrace frozen and canned options: Frozen and canned fruits and vegetables count towards your 5 a day, as long as you choose versions without added salt or sugar. They are often cheaper and last longer than fresh produce.
- Boost your sandwiches and salads: A simple side salad with your lunch sandwich or a few handfuls of lettuce and other vegetables can easily add a portion or two.
- Try pulses and beans: Items like baked beans (choose low-sugar, low-salt), kidney beans, and lentils count as one portion, no matter how much you eat in a day, because they contain fewer nutrients than other fruits and vegetables.
Conclusion
While pickled onions can add a delicious tangy flavour to meals, they are not a suitable substitute for fresh vegetables when it comes to meeting your daily 5 a day target. The high levels of salt and sugar in the brine used for pickling disqualify them from this specific nutritional guideline. For those looking to increase their fruit and vegetable intake, healthier and more effective options include fresh, frozen, or canned vegetables and fruits without added salt or sugar. By making mindful choices and incorporating a variety of whole fruits and vegetables, you can easily and deliciously reach your 5 a day goal.
Frequently Asked Questions
What exactly is the 5 a day recommendation?
The 5 a day recommendation, promoted by many health organisations, advises eating at least five 80-gram portions of a variety of fruit and vegetables each day to maintain good health and reduce the risk of chronic diseases.
Can't a small amount of pickled onion still contribute?
No, official guidelines generally exclude pickled vegetables due to the high levels of salt and sugar added during processing, regardless of the portion size. The overall nutritional profile is no longer considered a healthy option for meeting the target.
Is it healthier to make my own pickled onions to reduce salt and sugar?
Making your own pickled onions allows you to control the amount of salt and sugar, making them a healthier condiment. However, they still would not typically count as a '5 a day' portion because the nutrients are altered and the health guidelines prioritise less-processed foods.
Do pickled red onions count as one of your 5 a day?
Similar to standard pickled onions, pickled red onions also do not count towards your 5 a day. They are prepared with a sugary and salty brine that excludes them from the official guidelines, despite retaining some antioxidants like quercetin.
Do olives count towards my 5 a day?
No, olives do not count towards your 5 a day because of their high salt content. While the oil from olives is part of a healthy diet, the fruit itself is too high in sodium to be included.
What is a portion size for a fresh onion to count towards my 5 a day?
According to the NHS, a portion of fresh, cooked onion is approximately three heaped tablespoons or four medium boiled onions. Eating this amount as part of a meal can contribute to your 5 a day goal.
Why are pulses and beans limited to one portion per day?
Pulses and beans, such as lentils, chickpeas, and kidney beans, are a good source of fibre but contain fewer vitamins and minerals than other fruits and vegetables. For this reason, they are capped at counting for only one portion per day, regardless of how much is consumed.
Do sweet potatoes count as one of your 5 a day?
Yes, sweet potatoes do count towards your 5 a day, unlike regular potatoes, which are classified as a starchy food. They are nutritionally distinct and are included in the recommendation.
