Is pickled garlic high in calories? Separating fact from fiction

November 6, 2025 •

3 min read

According to nutritional data, a 1-ounce (28g) serving of plain pickled garlic contains as few as 20–45 calories, making it a very low-calorie food option. However, the calorie count can vary depending on the pickling process, especially if oil or sugar is added. This article will explore the nutritional profile of pickled garlic and address the question: is pickled garlic high in calories?

Quick Summary

Pickled garlic is surprisingly low in calories, with most varieties being carb-heavy and fat-free. However, the exact calorie and nutritional content depend heavily on the pickling method, particularly the use of oil or added sugars. It also offers several health benefits, including probiotics from fermentation, antioxidants, and immune-boosting properties.

Key Points

Low in Calories: Most plain pickled garlic varieties contain very few calories, typically between 20 and 45 per 1-ounce serving.
Oil and Sugar Affect Calories: The calorie count increases if the garlic is pickled in oil or has a significant amount of added sugar.
Source of Probiotics: Naturally fermented pickled garlic provides gut-healthy probiotics.
Antioxidant Rich: Like raw garlic, pickled garlic is packed with antioxidants and supports immune function.
Milder Flavor Profile: The pickling process reduces the sharp pungency of raw garlic, making it more palatable for some people.
High in Sodium: Due to the brining process, pickled garlic is high in sodium, so moderation is key.

Understanding the Calorie Content of Pickled Garlic

Many people assume that pickled items, especially those with a strong flavor, are high in calories. In reality, the calorie content of pickled garlic is quite low, comparable to fresh garlic, but with a few key differences based on preparation. The calories primarily come from carbohydrates, while fat and protein are generally minimal.

How the Pickling Method Affects Calories

The way garlic is pickled significantly impacts its final nutritional profile. The three main methods are water-based brine, oil-based, and sweet pickling, each with distinct calorie implications.

Water or Vinegar-Based Brine: This is the most common and lowest-calorie method. The garlic cloves are soaked in a mixture of vinegar, water, salt, and spices. Since vinegar and water contain no calories, the garlic's natural calorie count remains largely unchanged. Fermented versions of this, which utilize naturally occurring microbes rather than vinegar, also stay very low in calories.
Oil-Based: Some pickled garlic recipes, particularly gourmet or Mediterranean styles, are preserved in oil. In these cases, the calories will increase substantially due to the fat content of the oil. For example, a version with a significant amount of oil could contain 80 calories per 20g serving, with the majority of those calories coming from fat.
Sweet Pickling: For a sweeter flavor profile, some recipes include added sugar. This will also increase the carbohydrate and overall calorie count. Sweet pickled garlic can contain a few grams of sugar per serving, adding extra calories compared to a traditional savory brine.

Nutritional Comparison: Pickled Garlic vs. Raw Garlic

While the calorie counts are similar, the nutritional profiles of pickled and raw garlic differ due to the preservation process. The benefits of raw garlic, such as its allicin content, are slightly altered by pickling.


Feature	Pickled Garlic (Vinegar-Based)	Raw Garlic
Calories	Very low (20-45 per serving)	Very low (about 4 per clove)
Allicin Content	Lower due to pickling process	High; maximized when crushed
Probiotics	Present in fermented versions	Not present
Sodium	High due to brine	Low
Taste	Milder, tangy, and sweeter	Pungent, sharp, and spicy
Digestion	Easier to digest for some	Can be harsh on the stomach

Health Benefits of Adding Pickled Garlic to Your Diet

Beyond being a low-calorie snack, pickled garlic offers a range of health advantages that make it a valuable addition to a balanced diet.

Rich in Probiotics (for fermented varieties): Fermented pickled garlic contains beneficial bacteria that can improve gut health, aid digestion, and support the immune system.
High in Antioxidants: Both raw and pickled garlic are loaded with antioxidants that help fight against free radicals and oxidative stress. The fermentation process can sometimes even increase these benefits.
Immune-Boosting Properties: The powerful compounds in garlic, including allicin, are known for their antimicrobial, antiviral, and antibiotic effects.
Heart Health Support: Regular garlic consumption has been linked to improved cardiovascular health, including lower cholesterol and blood pressure. Pickled garlic can offer similar benefits.
Reduced Pungency: For those who find raw garlic too strong, pickling mellows the flavor while retaining many of its health-promoting properties.

How to Incorporate Pickled Garlic into Your Meals

Pickled garlic is incredibly versatile and can be enjoyed in many ways:

As a snack: Eat the cloves straight from the jar for a flavorful, low-calorie bite.
On charcuterie boards: Its tangy flavor pairs well with cheeses, meats, and crackers.
In salads and dressings: Finely chop the cloves or use the brine to add a zesty kick.
As a pizza topping: Sprinkle chopped pickled garlic on top of your favorite pizza for an extra burst of flavor.
In sandwiches and wraps: Add sliced pickled garlic for a tangy, garlicky crunch.

Conclusion: The Calorie Verdict

In conclusion, is pickled garlic high in calories? For most standard preparations using a vinegar or water-based brine, the answer is a resounding no. It is a low-calorie, flavorful, and healthy food that provides many of the benefits of raw garlic with a milder taste. However, it's crucial to be mindful of preparations that use significant amounts of oil or added sugar, as these will increase the calorie count. To ensure you're getting the healthiest option, check the ingredients list for added oils or sweeteners and choose naturally fermented versions for added probiotic benefits.

Frequently Asked Questions

Yes, in moderation. Pickled garlic is very low in calories, and some of its compounds can help regulate blood sugar and boost metabolism. However, it is high in sodium, which should be consumed in moderation as part of a balanced diet.

The calorie count per serving is comparable, but it depends on the pickling method. Plain, vinegar-pickled garlic is only slightly higher in calories due to the marinade, whereas oil-packed or sweet varieties will have significantly more calories than raw garlic.

Yes. Pickled garlic is rich in antioxidants, helps support the immune system, and can aid in heart health by potentially lowering cholesterol. Naturally fermented versions also contain probiotics, which are beneficial for gut health.

The pickling process, especially in vinegar, can reduce the potency of allicin, the compound responsible for much of raw garlic's sharp flavor and some health benefits. However, garlic retains many of its antioxidants and immune-boosting properties.

A reasonable amount is typically 1 to 2 cloves per day. This provides health benefits without overdoing it, especially considering the sodium content in many pickled varieties.

No, they are different. Fermented pickled garlic uses a brine rich in beneficial microbes to create a probiotic-rich food, while vinegar-pickled garlic relies on acid for preservation. Fermented versions are often considered more beneficial for gut health.

For most low-carb diets like keto, plain pickled garlic is a good choice due to its low calorie and carbohydrate content. However, always check the label for added sugars, which can increase the carb count.