Are Pickled Eggs Actually Healthy?

Pickled eggs conjure images of big jars sitting on old-school bars as salty, booze-fueling snacks. But are they healthy enough to benefit your body or just extra baggage for your belly and arteries?

It turns out that enjoying pickled eggs occasionally holds some surprising nutritional advantages. Let’s analyze if these bar bites are a boost or bust for your wellness goals:

Table of Contents

Nutrients: How Do Pickled Eggs Stack Up?

Underneath that rubbery white exterior and gooey golden yolk hides a solid nutrition profile:

High-Quality Protein – 6g per egg meets 12% RDA
Vitamin A & Selenium – 13% and 16% Daily Value
Riboflavin, Phosphorus & Vitamin B12 – Decent amounts
Antioxidants, Calcium, Zinc, Iron and potassium – Present in lower levels

So far, it’s pretty impressive for such a small 50-calorie snack! But wait, aren’t pickled items packed with enough preservatives and sodium to nullify benefits?

Sodium Content – How Much Is Too Much?

Most commercially pickled products are indeed sodium bombs – but not all!

Commercial red pickled eggs – 890mg sodium each
Home-preserved in vinegar – 640mg per egg
Low-sodium pickled eggs – 300mg per egg

Compare that to a scrambled egg sandwich on an English muffin with cheese and ham at over 1400mg sodium.

Moderating portion size lets you enjoy pickled eggs while controlling salt intake by pairing them with fresh veggies and unprocessed carbs.

Are Nitrates and Nitrites In Pickles Harmful?

Traditionally, curing pickling brines used nitrate salt to prevent bacterial growth. Today, processors increasingly use sodium nitrite instead for color retention and flavor.

However recent studies raise valid health concerns over processed and pickled meats high in nitrites, increasing cancer risk. But what about pickled eggs?

Eggs cured in nitrate-based brines appear less likely to form nitrosamines – the cancer-causing compounds – than meats. Plus, egg yolks contain vitamin C, preventing nitrite conversion into nitrosamine.

So, while moderation is prudent, current research suggests pickled eggs pose minimal cancer risk compared to meats.

Weight Loss Benefits

Though low in calories and fat content, pickled eggs offer decent protein levels that enhance satiety. Eating just 1-2 eggs significantly cuts hunger and cravings up to 4 hours compared to carb-heavy snacks.

Further evidence indicates the vinegar used for pickling helps stabilize blood sugar and insulin spikes after meals – another appetite and fat-storing regulating benefit.

So enjoy a couple of low-sodium pickled eggs between main meals for appetite control and possible improved weight loss results.

Muscle Growth and Athletic Performance

The high-quality complete Protein packed into each petite pickled egg makes them a smart snack choice for strength-building goals.

Additionally, the sodium, electrolytes, and hydrating protein support replenishing fluids lost during intense or endurance sports.

Further, including some acidic foods like pickled items in your diet may support increased absorption and retention of muscle-pumping iron.

To leverage pickled eggs’ anabolic and sports nutrition abilities, enjoy 1-2 shortly after workouts for optimal results.

Gut and Digestive Health

Studies show that fermented and vinegar-laden foods provide probiotics galore to optimize gut health and digestion. Although not near the levels of kimchi or kombucha, pickled eggs still boost beneficial bacteria.

Additionally, protein-splitting enzymes in egg whites may ease bloating, gas, and other stomach complaints when consumed in moderation.

So, snacking on pickled eggs throughout the week helps feed a diversity of microflora for healthy intestinal function free of IBS triggers.

Are There Any Downsides to Pickled Eggs?

Generally, pickled eggs provide more nutritional upsides than drawbacks. However, consider these cautions around overdoing it:

Excess sodium intake can exacerbate high blood pressure
Nitrate/nitrite risks may still exist without definitive research
Sulfites and histamine in vinegar can trigger headaches/migraines
Egg allergies or sensitivity can cause gas, diarrhea, etc

Moderating your portions minimizes the likelihood of problems. Pregnant women, people on low-sodium diets, and those with Histamine intolerance need extra caution with pickled items.

Overall, though, pregnant women, people on low-sodium diets, and those with histamine intolerance need extra caution with pickled items.

The Verdict – Are Pickled Eggs Healthy?

While downing a full jar of pickled eggs daily is ill-advised, enjoying them moderately provides nutrition pros, including:

High Quality Protein for Muscle Retention
Appetite Suppressing Ability Aiding Weight Loss
Gut Microbiome Nourishing Probiotic Boost
Hydration and Electrolyte Replacement for Athletes
Decent Dose of Antioxidants, Vitamins & Minerals

So don’t avoid the pickled eggs on the bar snack menu! Just be mindful of portion size and sodium intake to benefit from their unique health upsides.

Try This Easy Homemade Low Sodium Recipe

Skip the high-sodium store-bought jars and whip up this better-for-you recipe:

Ingredients 12 Eggs 2 Cups Distilled White Vinegar
1 Tbsp Pickling Spice Blend 1 Small Onion, sliced
1 Ripe Tomato, sliced

Instructions

Place eggs gently in a pot and cover with cold water by 1 inch. Bring to a boil.
As soon as boiling starts, cover and remove from heat. Let stand for 12 minutes.
Drain eggs, cool under running water, and peel.
Poke peeled eggs all over with a toothpick to allow brine penetration.
Combine everything in a very clean 1-quart jar. Ensure eggs remain fully submerged.
Refrigerate for 5-7 days before eating for full flavor.
Store in the fridge for up to one month. Keeps longer in the vinegar brine.

So don’t shy away the next time you’re looking for a protein-packed snack to accompany your brew. Just opt for homemade over heavily processed store varieties whenever possible. In reasonable amounts, those punchy pickled eggs can be part of a balanced, nutrition-focused diet!