Sauerkraut Overview
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.
Why Sauerkraut Helps With Gut Health
Your gut microbiome—the trillions of bacteria in your digestive tract—influences everything from immunity to mood. Feeding these beneficial bacteria with the right foods is essential for digestive health and overall wellbeing.
Sauerkraut Nutrition Facts
Per 142g (1 cup (142g) raw unpasteurized sauerkraut)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 27 | — |
| Protein | 1.3g | 3% |
| Total Carbohydrates | 6.1g | 2% |
| Dietary Fiber | 4.1g | 15% |
| Sugar | g | — |
| Total Fat | g | 0% |
| iron | 2.1mg | 12% |
| vitaminC | 21mg | 23% |
| vitaminK | 15µg | 13% |
| sodium | 939mg | 41% |
Key Nutrients in Sauerkraut for Gut Health
Fiber
4.1gSupports gut health by providing essential fiber
Best Ways to Eat Sauerkraut for Gut Health
- 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
Pro Tip:
Start slowly when increasing fiber intake to allow your gut bacteria to adapt. A sudden increase can cause temporary bloating and gas.
Sauerkraut Health Benefits
- 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
Important Considerations
- Very high in sodium (700-900mg per cup)—rinse if on low-sodium diet
- May cause gas, bloating, or digestive upset when first introducing probiotics
- Avoid if you have histamine intolerance—fermented foods high in histamine
- May interact with MAO inhibitor medications due to tyramine content
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