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: 7.8/10How 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.
