January 8

Sauerkraut: Benefits, Nutritional Values, and Uses

By Fitness Blog

January 8, 2022

Sauerkraut: Benefits, Nutritional Values, and Uses HealthifyMe Blog HealthifyMe Blog – The definitive guide to weight loss, fitness and living a healthier life.

Sauerkraut is a fermented finely sliced cabbage. It is among the nationwide dishes in Germany. Its identify comes from the German phrase sauerkraut, which suggests “Sauer”- bitter and “kraut”- cabbage. Sauerkraut preparation features a distinctive Lacto-fermentation course of, which helps in giving it a protracted shelf life and bitter style. About 2000 years in the past, the slaves constructing the Great Wall of China survived solely on cabbage and rice. So, they used to protect the finely sliced cabbage with rice vine to proceed their work within the worst of circumstances.

Tartars later introduced the sauerkraut to Europe, the place Europeans made some modifications within the primary recipe. Rather than fermenting the cabbage within the rice vine, they ferment it with salt. As a consequence, sugar in cabbage converts into lactic acid when the micro organism act upon it.

Data reveals that Americans devour roughly 387 kilos of Sauerkraut yearly, which suggests 1.5 kilos per particular person.

Sauerkraut is stuffed with varied wholesome vitamins like fibre, probiotics, minerals, vitamin C, vitamin Ok, iron, manganese, folate, vitamin B6, and plenty of extra. It helps enhance digestion, increase the immune system, enhance pores and skin well being, and plenty of extra.

How is Sauerkraut Made?

Sauerkraut is made utilizing the pickling course of. It helps protect and improve the shelf lifetime of meals by anaerobic fermentation in brine (extremely concentrated answer of salt in water) and vinegar. The pickling course of for making sauerkraut known as Lacto fermentation.

The cabbage used for sauerkraut is finely sliced (excluding the outer masking) and layered with salt. The cabbage must be completely coated with salt to help the fermentation course of precisely. 

The amount of salt used within the course of is neither much less nor very excessive. That is as a result of it would hinder the anticipated product final result. Less salt will soften the cabbage, and the sauerkraut will lack its flavour. On the opposite hand, excessive salt content material will end in a bitter style, darker color, and development of pink yeast.

After mixing each the components, it's stored in an hermetic container for a number of months at 15 levels C. 

In the preliminary stage, anaerobic micro organism (leuconostoc species) act upon the cabbage and produce carbon dioxide and lactic acid. The micro organism additional dies when it fails to deal with the extremely acidic surroundings. Lactobacillus species change these bacterial species to handle the excessive acidic situation higher. Therefore, sauerkraut comprises extra lactobacillus micro organism than yoghurt. It additional ferments the remaining sugar within the cabbage and produces extra lactic acid. The course of continues till the combination reaches a pH degree of about 3. That is when the fermentation course of stops, and now sauerkraut is able to be saved.

Nutritional Values of Sauerkraut

100 g of sauerkraut comprises:

  • Calories – 24 kcal 
  • Fat – 0 grams 
  • Carbs – 4 g
  • Fibre – 2.5 g 
  • Protein – 1.6 g

Just a forkful of Sauerkraut along with your plate of dinner or salad shall be sufficient for getting all its useful vitamins. It will assist in digestion and supply different well being advantages. But first, give it a fast rinse to clean off its extra salt content material.

Try utilizing the unpasteurised type somewhat than utilizing the pasteurised one. The technique of pasteurisation kills all of the micro organism current in sauerkraut, together with all its probiotics.

Top 8 Health Benefits of Sauerkraut

Sauerkraut is stuffed with tremendous well being advantages essential for our our bodies in at the moment’s age. 

Today, folks face extreme well being adversities resulting from deviant existence, pointless consuming and munching on unhealthy meals. However, sauerkraut is a aspect dish that enhances your weight-reduction plan with its dietary content material. 

Let us have a look at all of the shocking advantages of Sauerkraut.

Helps Combat Inflammation

Sauerkraut is wealthy in antioxidants and anti inflammatory properties that assist restrain oxidative stress. As a consequence, it protects in opposition to the free radicals within the physique. In addition, it comprises phytochemicals that make sure the therapeutic of any irritation within the physique. Phytochemicals comprise resveratrol, anthocyanins, and curcumin that restrains prostaglandin manufacturing. Prostaglandin manufacturing is the first purpose behind irritation.

Sauerkraut additionally comprises enzymes, nutritional vitamins, good bacterias, and lactic acid that retains the intestine wholesome and inflammation-free.

Boosts Energy and immunity

Iron content material in Sauerkraut will increase the metabolic fee and blood circulation. As a consequence, it ensures excessive power and a very good immune system. In addition, the fermentation methodology for sauerkraut preparation is most important in preserving a better quantity of iron. That makes sauerkraut an iron-rich meals. It helps our physique to soak up the utmost quantity of iron.

It maintains a wholesome intestine flora that enhances the antibodies by stopping the expansion of dangerous micro organism. Therefore, consuming a forkful of sauerkraut every day can forestall varied infections like UTI, frequent chilly, and so forth.

Keeps the heart-healthy

Probiotics, vitamin Ok, and fibre content material in sauerkraut assist hold the cardiovascular system wholesome. It is useful in controlling and reducing the LDL ldl cholesterol degree. Vitamin Ok performs a significant position in regulating calcium within the physique and blood clotting. As per research, sauerkraut is among the rarest crops containing menaquinone in vitamin K2. As a consequence, it prevents calcium deposits from accumulating within the arteries and helps preserve coronary heart well being. 

One cup of sauerkraut comprises 6.6 mcg of vitamin K2 content material. Study outcomes present a 9% discount within the threat of coronary heart illnesses by consuming ten mcg of Vitamin K2 every day.

Aids Weight Loss

Including sauerkraut in your every day weight-reduction plan can assist you maintain and lose weight. Sauerkraut is excessive in probiotics, fibre and is low in energy. As a consequence, it retains you fuller for an extended time, even with a decrease calorie consumption. Also, soluble fibre helps suppress urge for food and retains the intestine micro organism wholesome.

Further studies present that some probiotics in sauerkraut assist cut back fats absorption by means of your weight-reduction plan. As a consequence, it helps you shed extra pounds. Significantly probiotics come as a saviour for many who wish to lose fats with out compromising the required dietary content material.

Brain Health

You might not imagine however what you eat immediately connects with how you're feeling. So feeding your abdomen with good vitamins can hold you stress-free and blissful. For instance, fermented meals like Sauerkraut, wealthy in probiotics, might assist you handle stress and preserve good mind well being.

Probiotics assist hold you away from melancholy, stress, nervousness, autism, and even from some issues like Obsessive-Compulsive Disorder (OCD). It additionally comprises some mood-regulating minerals, together with zinc and magnesium, that helps preserve good mind well being. Magnesium and zinc are important parts that promote excessive serotonin and dopamine (these are blissful hormones) manufacturing, which retains you content. 

Anticancer Effects

Sauerkraut helps cut back the danger of most cancers. Cabbage, the principle ingredient of sauerkraut, comprises antioxidants and different compounds that cut back the possibilities of most cancers by neutralising the harmful results of free radicals within the physique.

Compounds current in cabbage helps in decreasing cell injury. Cell mutation, extreme cell development, and DNA injury might develop tumours. Sauerkraut consumption helps in suppressing the precancerous cells from rising.

A study reveals that girls consuming three servings of sauerkraut per week have a 72% decrease most cancers threat than different ladies.

Strong Bones

Sauerkraut comprises vitamin K2 that aids in holding the bones robust. Vitamin K2 prompts the 2 particular proteins that bind to calcium. Thus, it helps preserve bone well being and retains them robust in the long term. It helps activate the formation and mineralisation of proteins engaged in bone growth.

As per a study, postmenopausal ladies taking vitamin K2 skilled decrease loss in bone mineral density and lowered fracture charges.

Healthy Skin

Vitamin C, Ok, and A assist hold your pores and skin plump and radiant. Vitamin C helps hold the pores and skin wholesome and glossy by rising collagen manufacturing. It fights in opposition to the free radicals within the physique. Vitamin A helps forestall solar injury by refraining collagen breakdown. 

Sauerkraut is wealthy in sulfur, which is very useful for stopping pores and skin irritation. That is as a result of it comprises antibacterial properties and it additionally enhances cell turnover.

Healthy Sauerkraut Recipes

Homemade Sauerkraut

  • Servings – 8
  • Preparation time – 15 minutes


  • Cabbage – 1 medium-sized
  • Kosher salt – 1½ tbsp
  • Caraway seeds – 1 tbsp (non-compulsory for flavour)


  • Cut eight wedges out of the cabbage and thinly slice it crosswise.
  • Put the thinly sliced cabbage in a bowl and add salt. 
  • Rub the salt within the cabbage for 5-10 minutes and add caraway seeds.
  • Put all of the combination right into a clear jar, cowl the jar with a material, and repair it with a rubber band.
  • Keep the jar in a cool and dry place away from daylight.
  • Check it each 24 hours and press it downwards. Put a small mason jar to weigh it down. 
  • Add 1 cup of water with one teaspoon salt (if wanted) afterwards.
  • Leave it for 3 to 10 days at  65 levels F to 75 levels F. 
  • After three days, you possibly can test if the sauerkraut is in line with your style. If not, ferment it for extra days.

Low Carb Sauerkraut Salad

  • Servings – 3
  • Preparation time – 50 minutes


  • Chicken breast – 2 piece 
  • Sauerkraut – ¾ kg
  • Greek yoghurt – 1 tbsp
  • Onion – 1 medium-sized
  • Coconut oil – 1 tbsp
  • Salt and pepper – as per style 


  • Take a pan and warmth it. Add 1 tbsp oil.
  • Cut onions into small items and put within the scorching oil.
  • Once the onion is golden brown, add the rooster items and prepare dinner for 10 minutes.
  • Add sauerkraut into the pan as soon as the rooster is half carried out and simmer for 20-25 minutes.
  • Once the rooster and sauerkraut flip delicate and cooked, flip the flame off and blend a tbsp of Greek yoghurt.
  • Serve scorching.

Sauerkraut Casserole with Chicken

  • Servings – 4
  • Preparation time – 2 hours 40 minutes


  • Chicken drumsticks – 3 
  • Onion – ½ medium-sized
  • Garlic – 4-5 cloves
  • Caraway seeds – 1 tsp
  • Bay leaf – 2 items 
  • Carrot – half cup
  • Potatoes – 2 medium-sized
  • Mushroom – half cup
  • Prunes – ⅓ cup
  • Salt and pepper – as per style


  • Take a pan, put 1 tbsp oil, and warmth it within the oven preheated for 170 C. Add garlic, onion, bay leaves, and caraway seeds and prepare dinner for 3 minutes.
  • Take the onion combination out and fry rooster drumsticks from all the edges for 3 minutes.
  • Add all of the remaining greens, prunes, and sauerkraut into the pot, stir nicely, and prepare dinner for 3 minutes.
  • Cover the pot and bake for two.5 hours. Stir in between the cooking.
  • Take the pot out, take out the combination on a plate and separate the meat from the bone. 
  • Put it again within the pot, stir nicely and serve.

Apple sauerkraut stuffing

  • Servings – 10
  • Preparation time – 1½ hours


  • Cubed seeded rye bread – 10 cups 
  • Extra virgin olive oil – 2 tbsp
  • Chopped onions – 2 cups 
  • Chopped apples- 2 cups 
  • Minced Garlic – 2 cloves
  • Chopped parsley – half cup
  • Unsalted butter – 3 tbsp
  • Low sodium broth – 2-3 cups
  • Shredded cheese – ½ cup
  • Sauerkraut – ½ cup
  • Dry pepper – ½ teaspoon


  • Spread bread over a rimmed baking sheet in a preheated oven 275 levels F for about 30 minutes. Take it out in a dish.
  • Heat the oven to 350 levels. Then warmth a big skillet on medium-high warmth, add oil, and warmth it. 
  • After that, add onions and apples and prepare dinner for 3-5 minutes.
  • Lower the warmth and prepare dinner for 3-5 minutes extra, add garlic and parsley and prepare dinner for a bit. 
  • Take the combination out and unfold it on the bread. Then add melted butter to it. 
  • Add the remaining components, sauerkraut, broth, pepper, and cheese, and blend nicely. 
  • Coat a baking dish with cooking spray and switch the combination into it. 
  • Cover it with a foil ( spray one aspect of the foil). 
  • Bake for half-hour, take away the foil and prepare dinner once more for 20 minutes. 
  • Serve scorching.

Precautions and Things to Remember

Sauerkraut could be very useful for well being. However, all the things might have unwanted effects if not consumed accurately. For instance, extra consumption of sauerkraut might trigger constipation, gases, and bloating. Since sauerkraut can go away a very good quantity of raffinose within the stool, it might trigger diarrhoea.

The acceptable every day consumption of sauerkraut is one spoonful per day. You ought to have it along with your meal to keep away from overconsumption. You may even have it very first thing within the morning along with your breakfast, probably the most useful time to devour sauerkraut.

People with a delicate abdomen also needs to keep away from consuming it in massive portions as a result of it might result in stomach cramps.

The excessive salt content material in sauerkraut can result in hypertension and renal issues. Therefore, it is best to seek the advice of your physician earlier than beginning with sauerkraut. You also can customise it and add much less salt to keep away from points comparable to hypertension.


Sauerkraut is a wholesome supply of offering useful required vitamins to our our bodies. You can make the most of it by together with a small quantity of sauerkraut in your weight-reduction plan. 

It is very wealthy in vitamins like Vitamin C, Ok, B6, manganese, iron, zinc, folate, protein, and fibre, surprisingly with a low-calorie depend that may assist you obtain your aim physique dimension. In addition, it has anti-cancer properties and well being advantages like boosting immunity. It additionally helps preserve wholesome mind and coronary heart well being.

Frequently Asked Questions (FAQs)

Q.What are the advantages of consuming sauerkraut?

A. Sauerkraut is wholesome for mind and coronary heart well being. It helps increase the immune system and likewise helps in weight reduction.

Q.What is the easiest way to eat sauerkraut?

A. You can devour a forkful of sauerkraut along with your weight-reduction plan, and you may as well attempt the recipes talked about within the article. 

Q. How is sauerkraut made?

A. The technique of sauerkraut manufacturing entails fermentation. It is a uncooked lower cabbage fermented with lactic acid micro organism.

Q. Does sauerkraut go unhealthy?

A. If you refrigerate it, it would keep contemporary for as much as 4-6 months. However, if it smells horrible and comprises a rotten odour, the sauerkraut has gone unhealthy.

Q. What are the unwanted effects of sauerkraut?

A. Excessive consumption of sauerkraut can result in constipation, bloating, diarrhoea, and hypertension.

Q. How usually ought to I eat sauerkraut?

A. You can eat a tablespoon of sauerkraut every day. However, overconsumption might result in some unwanted effects.

Q. Can I drink sauerkraut juice?

A. Yes, you possibly can drink sauerkraut juice. It additionally imparts glorious well being advantages.

Q. Is it OK to eat sauerkraut each day?

A. Yes, it's okay to eat a tablespoon of sauerkraut every day.

Q. What is the healthiest technique to eat sauerkraut?

A. You can devour it as a aspect dish, alongside along with your plate of meals.

Q. What does sauerkraut treatment?

A. Sauerkraut helps enhance mind and coronary heart well being. It helps shed extra pounds and likewise helps in therapeutic Inflammation.

Q. What is one of the best time of day to eat sauerkraut?

A. You ought to devour 1-2 forkfuls of sauerkraut each day within the morning along with your breakfast. That is one of the best time to eat sauerkraut.

Q. Is sauerkraut good for weight reduction?

A. Yes, it's low in energy and wealthy in fibre. It helps preserve a wholesome weight and likewise helps shed extra pounds.

Q. What occurs if you eat a whole lot of sauerkraut?

A. Excessive consumption of sauerkraut may cause diarrhoea, hypertension, constipation, and so forth.

Q. How many energy are in a bowl of sauerkraut?

A. 1 cup (142 grams) of sauerkraut comprises 27 energy.

Q. Is there any meals worth in sauerkraut?

A. Sauerkraut is tremendously wealthy in highly effective vitamins. It comprises nutritional vitamins C, Ok and B6. In addition, it's also a wealthy supply of sodium, iron, manganese and potassium.

Q. Is sauerkraut excessive in carbs?

A. No, sauerkraut is just not excessive in carbs. One serving of sauerkraut comprises solely 6 grams of carbohydrates, which is secure to devour.

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