Sauerkraut: Benefits, Nutritional Values, and Uses

Sauerkraut is a fermented finely sliced cabbage. It is among the nationwide dishes in Germany. Its title comes from the German phrase sauerkraut, which implies “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 Nice 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 situations.

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

Knowledge reveals that Individuals eat roughly 387 kilos of Sauerkraut yearly, which implies 1.5 kilos per individual.

Sauerkraut is filled with varied wholesome vitamins like fibre, probiotics, minerals, vitamin C, vitamin Okay, 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 is known as Lacto fermentation.

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

The amount of salt used within the course of is neither much less nor very excessive. That’s as a result of it is going to hinder the anticipated product consequence. Much less salt will soften the cabbage, and the sauerkraut will lack its flavour. Then again, 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. 

Within 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 atmosphere. Lactobacillus species exchange these bacterial species to handle the excessive acidic situation higher. Due to this fact, sauerkraut incorporates extra lactobacillus micro organism than yoghurt. It additional ferments the remaining sugar within the cabbage and produces extra lactic acid. The method continues till the combination reaches a pH degree of about 3. That’s when the fermentation course of stops, and now sauerkraut is able to be saved.

Dietary Values of Sauerkraut

100 g of sauerkraut incorporates:

  • Energy – 24 kcal 
  • Fats – 0 grams 
  • Carbs – 4 g
  • Fibre – 2.5 g 
  • Protein – 1.6 g

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

Strive utilizing the unpasteurised kind moderately than utilizing the pasteurised one. The method of pasteurisation kills all of the micro organism current in sauerkraut, together with all its probiotics.

High 8 Well being Advantages of Sauerkraut

Sauerkraut is filled with tremendous well being advantages needed for our our bodies in at present’s age. 

Right this moment, individuals face extreme well being adversities resulting from deviant existence, pointless consuming and munching on unhealthy meals. Nonetheless, sauerkraut is a facet dish that enhances your weight loss program with its dietary content material. 

Allow us to take a look at all of the shocking advantages of Sauerkraut.

Helps Fight Irritation

Sauerkraut is wealthy in antioxidants and anti inflammatory properties that assist restrain oxidative stress. Consequently, it protects in opposition to the free radicals within the physique. As well as, it incorporates phytochemicals that make sure the therapeutic of any irritation within the physique. Phytochemicals include resveratrol, anthocyanins, and curcumin that restrains prostaglandin manufacturing. Prostaglandin manufacturing is the first cause behind irritation.

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

Boosts Vitality and immunity

Iron content material in Sauerkraut will increase the metabolic fee and blood circulation. Consequently, it ensures excessive vitality and a very good immune system. As well as, 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. Due to this fact, consuming a forkful of sauerkraut each day can stop varied infections like UTI, widespread chilly, and so on.

Retains the heart-healthy

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

One cup of sauerkraut incorporates 6.6 mcg of vitamin K2 content material. Research outcomes present a 9% discount within the threat of coronary heart ailments by consuming ten mcg of Vitamin K2 each day.

Aids Weight Loss

Together with sauerkraut in your each day weight loss program may help you preserve and drop some weight. Sauerkraut is excessive in probiotics, fibre and is low in energy. Consequently, it retains you fuller for an extended time, even with a decrease calorie consumption. Additionally, soluble fibre helps suppress urge for food and retains the intestine micro organism wholesome.

Additional research present that some probiotics in sauerkraut assist scale back fats absorption by way of your weight loss program. Consequently, it helps you drop some weight. Considerably probiotics come as a saviour for many who need to lose fats with out compromising the required dietary content material.

Mind Well being

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

Probiotics assist preserve you away from melancholy, stress, nervousness, autism, and even from some issues like Obsessive-Compulsive Dysfunction (OCD). It additionally incorporates 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 cheerful. 

Anticancer Results

Sauerkraut helps scale back the danger of most cancers. Cabbage, the principle ingredient of sauerkraut, incorporates antioxidants and different compounds that scale back the probabilities of most cancers by neutralising the damaging results of free radicals within the physique.

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

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

Robust Bones

Sauerkraut incorporates vitamin K2 that aids in maintaining 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 improvement.

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

Wholesome Pores and skin

Vitamin C, Okay, and A assist preserve your pores and skin plump and radiant. Vitamin C helps preserve 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 stop solar injury by refraining collagen breakdown. 

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

Wholesome Sauerkraut Recipes

Selfmade Sauerkraut

  • Servings – 8
  • Preparation time – 15 minutes


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


  • Lower 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.
  • Maintain the jar in a cool and dry place away from daylight.
  • Test 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.
  • Depart 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 response to your style. If not, ferment it for extra days.

Low Carb Sauerkraut Salad

  • Servings – 3
  • Preparation time – 50 minutes


  • Hen 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.
  • Lower onions into small items and put within the sizzling oil.
  • As soon as the onion is golden brown, add the hen items and prepare dinner for 10 minutes.
  • Add sauerkraut into the pan as soon as the hen is half completed and simmer for 20-25 minutes.
  • As soon as the hen and sauerkraut flip gentle and cooked, flip the flame off and blend a tbsp of Greek yoghurt.
  • Serve sizzling.

Sauerkraut Casserole with Hen

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


  • Hen 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 hen 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.
  • Cowl 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 
  • Further 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


  • Unfold bread over a rimmed baking sheet in a preheated oven 275 levels F for about 30 minutes. Take it out in a dish.
  • Warmth 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.
  • Decrease 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. 
  • Cowl it with a foil ( spray one facet of the foil). 
  • Bake for half-hour, take away the foil and prepare dinner once more for 20 minutes. 
  • Serve sizzling.

Precautions and Issues to Keep in mind

Sauerkraut may be very useful for well being. Nonetheless, the whole lot could have unintended effects if not consumed accurately. For instance, extra consumption of sauerkraut could trigger constipation, gases, and bloating. Since sauerkraut can depart a superb quantity of raffinose within the stool, it may possibly trigger diarrhoea.

The suitable each day consumption of sauerkraut is one spoonful per day. It’s best to have it along with your meal to keep away from overconsumption. You possibly can even have it very first thing within the morning along with your breakfast, probably the most useful time to eat sauerkraut.

Folks with a delicate abdomen also needs to keep away from consuming it in giant portions as a result of it may possibly result in stomach cramps.

The excessive salt content material in sauerkraut can result in hypertension and renal issues. Due to this fact, you need to seek the advice of your physician earlier than beginning with sauerkraut. It’s also possible to customise it and add much less salt to keep away from points resembling hypertension.


Sauerkraut is a wholesome supply of offering useful required vitamins to our our bodies. You possibly can reap the benefits of it by together with a small quantity of sauerkraut in your weight loss program. 

It’s extremely wealthy in vitamins like Vitamin C, Okay, B6, manganese, iron, zinc, folate, protein, and fibre, surprisingly with a low-calorie rely that may show you how to obtain your purpose physique measurement. As well as, it has anti-cancer properties and well being advantages like boosting immunity. It additionally helps preserve wholesome mind and coronary heart well being.

Regularly Requested 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’s one of the simplest ways to eat sauerkraut?

A. You possibly can eat a forkful of sauerkraut along with your weight loss program, and you may as well strive the recipes talked about within the article. 

Q. How is sauerkraut made?

A. The method of sauerkraut manufacturing entails fermentation. It’s a uncooked lower cabbage fermented with lactic acid micro organism.

Q. Does sauerkraut go dangerous?

A. In the event you refrigerate it, it is going to keep recent for as much as 4-6 months. Nonetheless, if it smells horrible and incorporates a rotten odour, the sauerkraut has gone dangerous.

Q. What are the unintended effects of sauerkraut?

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

Q. How usually ought to I eat sauerkraut?

A. You possibly can eat a tablespoon of sauerkraut each day. Nonetheless, overconsumption could result in some unintended effects.

Q. Can I drink sauerkraut juice?

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

Q. Is it OK to eat sauerkraut every single day?

A. Sure, it’s okay to eat a tablespoon of sauerkraut each day.

Q. What’s the healthiest solution to eat sauerkraut?

A. You possibly can eat it as a facet 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 drop some weight and likewise helps in therapeutic Irritation.

Q. What’s the greatest time of day to eat sauerkraut?

A. It’s best to eat 1-2 forkfuls of sauerkraut every single day within the morning along with your breakfast. That’s the greatest time to eat sauerkraut.

Q. Is sauerkraut good for weight reduction?

A. Sure, it’s low in energy and wealthy in fibre. It helps preserve a wholesome weight and likewise helps drop some weight.

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

A. Extreme consumption of sauerkraut could cause diarrhoea, hypertension, constipation, and so on.

Q. What number of energy are in a bowl of sauerkraut?

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

Q. Is there any meals worth in sauerkraut?

A. Sauerkraut is tremendously wealthy in highly effective vitamins. It incorporates nutritional vitamins C, Okay and B6. As well as, it is usually a wealthy supply of sodium, iron, manganese and potassium.

Q. Is sauerkraut excessive in carbs?

A. No, sauerkraut shouldn’t be excessive in carbs. One serving of sauerkraut incorporates solely 6 grams of carbohydrates, which is protected to eat.

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