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 Weight Loss
Successful weight loss isn't about deprivation—it's about choosing foods that satisfy hunger, provide essential nutrients, and support your metabolism. The best weight loss foods are nutrient-dense, meaning they deliver maximum nutrition per calorie.
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 Weight Loss
Fiber
4.1gSupports weight loss by providing essential fiber
Protein
1.3gSupports weight loss by providing essential protein
Best Ways to Eat Sauerkraut for Weight Loss
- 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:
For sustainable weight loss, aim for a moderate calorie deficit of 300-500 calories per day. This allows for steady fat loss while preserving muscle mass and energy levels.
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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