Are Pickled Eggs Healthy? Healthy Eating

are pickled eggs healthy

Pickled eggs are a favorite of many and are well-loved in taverns, bars, pubs, and other places that serve beer. The preparation is the most exciting bit of pickle eggs. Pickled eggs are hard-boiled then cured using brine or vinegar. Before curing food in brine or vinegar, it was a way of preserving food for later months.

If you are currently on a diet, you surely want to control your intake of nutritional ingredients. After all, it takes time and effort to achieve a personal wellness goals. If pickled eggs are among your favorite snacks, you may be wondering if it’s a healthy choice.

Let’s find out!

Are Pickled Eggs Healthy?

Yes, the pickle eggs are a healthy appetizer or snack. Their recipe is simple, relies on essential every day whole ingredients, and are naturally low-carb.

Pickled eggs are a fantastic source of vitamins and proteins. They are high in vitamin A, B complex, and critical minerals such as copper, zinc, iron. Plus, pickling eggs in vinegar preserve their nutrients, and thus makes them a healthy snack.

More Information

Pickled eggs are pretty popular today, but the good part is they are a healthy snack choice. Some people dispute the fact that pickled eggs are nutritious because of the vinegar. 

However, the pickled eggs are low in fat, have high protein content, and are delicious. During the summer months, you can enjoy pickled eggs as a light lunch or appetizer. 

Pickling preserves food, and this makes them ideal for camping. Here is the nutritional value of a hard-boiled egg: protein (6g), fat (0.3g), and 70 kcal. 

The nutritional value of hard-boiled eggs and pickled eggs is similar. The pickling process adds the probiotic benefit to the pickled eggs. 

Probiotics are live bacteria that have several benefits to gut health. If the gut is healthy, it properly regulates digestion and boosts the immune system. 

Eating eggs have many health benefits, and pickled eggs are no exception. Here are some of the benefits of pickled eggs. 

  • High in protein – the eggs usually contain many proteins, making them a good protein source. Protein is essential for the growth and repair of body tissues.
  • Vitamins A and D are essential for vision, tooth enamel, immune function, skin health, and bone strength.
  • Healthy fats – eggs usually have monounsaturated fatty acids that lower cholesterol levels.  
  • The low-calorie level makes it a great snack for anyone who wants to lose weight or maintain their current weight.   
  • Has antioxidants – they protect the body from harmful toxins. 

Pickled eggs have numerous health benefits and are a convenient and affordable snack. 

Making Pickled Eggs


  • You need to boil the eggs for about ten minutes and put them in ice water to cool
  • Once cooled, carefully peel the eggs and then put them in a jar
  • Combine and mixture of sugar, water, salt, and vinegar in a saucepan
  • Boil the mixture and pour over the eggs
  • Ensure it cools to room temperature before storing it in the freezer
  • The eggs will be ready for eating after two days 

Pickling Tips You Should Follow

The eggs you use for pickling should be fresh. Fresh eggs usually have the best taste. It would be best to use clean glass canning jars.

Sterilize them before using them too. You can clean the jars using the dishwasher or place the can and jars in a large pot of hot water to sterilize them.

If you choose to use Mason jars, ensure its lips do not have cracks or chips. This will prevent spillage that can cause breakage during transportation.

The vinegar you use should have an acidity of at least five percent. The rice vinegar and apple cider can do the function perfectly. You can also use vodka or wine instead of vinegar. You need to keep the final acidity level at five percent or higher.

The spices you use to make your pickling should be fresh and whole. If you do not have seasoning, you can make your own using allspice berries or mustard seeds.

Fill the egg jars and leave a half-inch oil space. Put brine in and leave a half inch headspace. You need to immerse the eggs in the vinegar fully. If you do not fully immerse them, you will have pickled egg white slices and not whole ones. The best and easiest way is by pouring the liquid around them using a measuring cup until it fully covers the eggs.

Tap the jars from the kitchen countertop with a towel cover as this helps release the bubbles in the packing jars.

Moreover, you can add extra brine. Incase there are any spills around the mouth of the jar, you should wipe them using damp and clean clothes before applying the bands and lids.

Boil the canners and let the process go for fifteen minutes. After this time, please turn off the heat, let the canner sit for five minutes, and remove it from the burner.

The Nutritional Benefits of Pickled Eggs 


The pickled eggs with no yolk have very minimal calories. In eggs, it’s the yolk that has most of the calories. The calories for a pickled egg with no yolk are 27, only one percent of the recommended amount. 

The human body needs an intake of approximately 2,000 calories per day. Therefore if you want to lose weight, you can choose pickled eggs for a healthy snack.


Generally, eggs are an excellent protein source, and pickled eggs are no exception. If you eat more than one, then you’ll have enough proteins. 

A single pickled egg has about four grams of protein, that is half the proteins found in a cup of milk. Protein is excellent since amino acids repair and build your body muscles and tissues. 


The yolk is the primary carbohydrates source in eggs, therefore pickled eggs with no yolk are simply carbohydrate-free. Such pickled eggs are ideal for those on a low carbohydrate diet, but not great for athletic activity. 

It’s because carbohydrates are the primary energy source. For those trying to lose weight, meals with low carbohydrates are ideal.


High-fat content is usually in the yolk, and pickled eggs with no yolk lack fat. Fat is calorie-dense but crucial for growth and development. Plus, it offers satiety and makes vitamin absorption better.


Eggs are known to contain high cholesterol levels, and this is its major drawback. If you are keen on your cholesterol uptake, you need to avoid whole eggs at all costs. 

You can, however, choose the pickled eggs that do not have a yolk. They are cholesterol-free since cholesterol is in the fatty yolk.


Eggs are an excellent protein source, and if you want a high-protein appetizer or snack, pickled eggs are a good choice. Pickled eggs are low-maintenance snacks, and their preparation is simple.

You submerge the hard-boiled eggs in spice and water for around 24-hours. The richness of the flavor depends on the time of submersion. 

The longer the time, the richer the flavor, plus pickled eggs have high-fat content, which you can reduce by removing the yolks. Most people love and enjoy pickled eggs, and it is pretty popular in Canada, the USA, and other countries.

Want to Work Together?

Whether eaten as an appetizer or snack, pickled eggs are a great addition to anyone pursuing a healthy lifestyle change. Still, prolonged health and happiness require more than just choosing to snack on pickled eggs—it takes a series of decisions to achieve your fitness goal. Are you struggling to make good decisions? Are you a tired, overwhelmed, or stressed woman who’s beginning to experience negative health issues such as digestive problems, chronic inflammation, aging prematurely, and weight gain? After consistently putting in long hours and juggling too many priorities, are you desperate to make a change? 

It’s easy to neglect personal wellness in exchange for what feels good and that never-ending to-do list. The thought of adding one more thing to your list – wellness – may even tip the scale. Take the guesswork out of the individual steps needed to find balance and optimal health and let the Green Balanced Gal Wellness Program lead the way. You are unique, your food and lifestyle choices should be too, and thankfully, the Green Balanced Gal approach to wellness is not a one-size-fits-all approach. Get started today with the coaching support you need to feel your very best – mind, body, and soul! 

I want to guide you through taking back the balance and health in your life. I’d love to jump on a call with you to see how we can work together. Schedule a time here>>

About Amy

I'm an Integrative Health Coach for career-oriented, busy women in search of finding balance, wellness, and lifestyle transformation in an overworked, stressful, and boundary-blurring world.

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