What is Sauerkraut?
Sauerkraut is fermented cabbage delivering billions of probiotic bacteria per serving, enhanced vitamin C and vitamin K from fermentation, and digestive enzymes that improve nutrient absorption and gut health.
Key Highlights
- Rich in probiotic bacteria (Lactobacillus species) support gut microbiome diversity
- Fermentation increases vitamin C bioavailability and preserves nutrients
- High in fiber (4g per cup) and enzymes that support digestion
- Glucosinolates from cabbage provide anti-inflammatory and potential anti-cancer effects
Sauerkraut Nutrition Facts
Nutrition values per 142 g (142g)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 27 | - |
| Total Fat | 0g | 0% |
| Saturated Fat | 0g | 0% |
| Cholesterol | mg | 0% |
| Sodium | mg | 0% |
| Total Carbohydrates | 6.1g | 2% |
| Dietary Fiber | 4.1g | 15% |
| Sugars | 0g | - |
| Protein | 1.3g | 3% |
| Vitamins | ||
| Vitamin C | 21mg | 23% |
| Vitamin K | 15µg | 13% |
| Minerals | ||
| Iron | 2.1mg | 12% |
| Sodium | 939mg | 41% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Health Benefits of Sauerkraut
Rich in probiotic bacteria (Lactobacillus species) support gut microbiome diversity
Rich in probiotic bacteria (Lactobacillus species) support gut microbiome diversity
Fermentation increases vitamin C bioavailability and preserves nutrients
Fermentation increases vitamin C bioavailability and preserves nutrients
High in fiber (4g per cup) and enzymes that support digestion
High in fiber (4g per cup) and enzymes that support digestion
Glucosinolates from cabbage provide anti-inflammatory and potential anti-cancer effects
Glucosinolates from cabbage provide anti-inflammatory and potential anti-cancer effects
Sauerkraut for Your Health Goals
Discover how Sauerkraut can support your specific nutrition and health goals:
Sauerkraut for Gut Health
Billions of probiotics support diverse microbiome
Relevance: 9.4/10Sauerkraut for Immune Health
Probiotics and nutrients strengthen immune defenses
Relevance: 8.9/10Sauerkraut for Weight Loss
Probiotics and fiber support healthy weight
Relevance: 8.6/10Sauerkraut for Metabolic Health
Probiotics and fiber support blood sugar control
Relevance: 8.4/10Sauerkraut for Anti Aging
Probiotics and antioxidants slow cellular aging
Relevance: 8.1/10Sauerkraut for Brain Health
Gut-brain axis connection supports cognitive health
Relevance: 7.8/10Sauerkraut for Health Conditions
See how Sauerkraut fits into eating patterns for specific health conditions:
Sauerkraut for Acid Reflux
Sauerkraut can be part of a balanced diet for Acid Reflux.
NeutralSauerkraut for Anxiety
Sauerkraut can be part of a balanced diet for Anxiety.
NeutralSauerkraut for Chronic Fatigue
Sauerkraut can be part of a balanced diet for Chronic Fatigue.
NeutralSauerkraut for Chronic Inflammation
Sauerkraut contains nutrients that can help manage Chronic Inflammation.
RecommendedSauerkraut for High Blood Pressure
Sauerkraut can be part of a balanced diet for High Blood Pressure.
NeutralSauerkraut for High Cholesterol
Sauerkraut contains nutrients that can help manage High Cholesterol.
RecommendedSauerkraut for Histamine Intolerance
Sauerkraut can be part of a balanced diet for Histamine Intolerance.
NeutralSauerkraut for Insulin Resistance
Sauerkraut can be part of a balanced diet for Insulin Resistance.
NeutralSauerkraut for Iron Deficiency
Sauerkraut can be part of a balanced diet for Iron Deficiency.
NeutralSauerkraut for Irritable Bowel Syndrome
Sauerkraut contains nutrients that can help manage Irritable Bowel Syndrome.
RecommendedSauerkraut for Muscle Cramps
Sauerkraut can be part of a balanced diet for Muscle Cramps.
NeutralSauerkraut for Osteoporosis
Sauerkraut can be part of a balanced diet for Osteoporosis.
NeutralSauerkraut for Type 2 Diabetes
Sauerkraut contains nutrients that can help manage Type 2 Diabetes.
RecommendedCompare Sauerkraut with Other Foods
Side-by-side nutrition comparisons to help you choose:
How to Select & Store Sauerkraut
🏠 Storage Tips
- Store unopened sauerkraut in refrigerator for up to 6 months
- Once opened, keep refrigerated and consume within 2-4 weeks
- Brine should cover kraut to prevent mold
Best Ways to Eat Sauerkraut
Quick Recipe Ideas
- Eat raw, unpasteurized sauerkraut to preserve live probiotics (1/4 to 1/2 cup daily)
- Add to sandwiches, hot dogs, or burgers for tangy crunch
- Mix into salads or use as side dish with fatty meats to aid digestion
- Never heat sauerkraut if consuming for probiotics—heat kills beneficial bacteria
Track Sauerkraut in Your Diet
Use Nutrivio to log Sauerkraut and see how it fits your daily nutrition goals. Get personalized recommendations based on your health profile.
