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 fundamental recipe. Slightly than fermenting the cabbage within the rice vine, they ferment it with salt. In consequence, sugar in cabbage converts into lactic acid when the micro organism act upon it.

Knowledge reveals that People devour roughly 387 kilos of Sauerkraut yearly, which implies 1.5 kilos per particular person.

Sauerkraut is filled with varied wholesome vitamins like fibre, probiotics, minerals, vitamin C, vitamin Ok, iron, manganese, folate, vitamin B6, and lots of extra. It helps enhance digestion, enhance the immune system, enhance pores and skin well being, and lots 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 protecting) 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’s as a result of it’ll hinder the anticipated product end result. Much less salt will soften the cabbage, and the sauerkraut will lack its flavour. Then again, excessive salt content material will lead to 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 surroundings. Lactobacillus species change 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 helpful 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.

Attempt utilizing the unpasteurised type quite 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 crucial for our our bodies in at this time’s age. 

Right now, folks face extreme well being adversities as a consequence of deviant existence, pointless consuming and munching on unhealthy meals. Nevertheless, sauerkraut is a aspect dish that enhances your eating regimen with its dietary content material. 

Allow us to have 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. In consequence, 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 motive behind irritation.

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

Boosts Power and immunity

Iron content material in Sauerkraut will increase the metabolic charge and blood circulation. In consequence, it ensures excessive vitality and a very good immune system. As well as, the fermentation technique for sauerkraut preparation is most important in preserving the next 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 day by day can forestall varied infections like UTI, frequent chilly, and many others.

Retains the heart-healthy

Probiotics, vitamin Ok, and fibre content material in sauerkraut assist hold the cardiovascular system wholesome. It’s helpful 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 vegetation containing menaquinone in vitamin K2. In consequence, 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. Study outcomes present a 9% discount within the threat of coronary heart illnesses by consuming ten mcg of Vitamin K2 day by day.

Aids Weight Loss

Together with sauerkraut in your day by day eating regimen will help you preserve and reduce weight. Sauerkraut is excessive in probiotics, fibre and is low in energy. In consequence, 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 studies present that some probiotics in sauerkraut assist scale back fats absorption by your eating regimen. In consequence, it helps you reduce weight. Considerably probiotics come as a saviour for many who wish to lose fats with out compromising the mandatory dietary content material.

Mind Well being

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

Probiotics assist hold you away from melancholy, stress, anxiousness, 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 elements that promote excessive serotonin and dopamine (these are glad hormones) manufacturing, which retains you content. 

Anticancer Results

Sauerkraut helps scale back the chance of most cancers. Cabbage, the primary ingredient of sauerkraut, incorporates antioxidants and different compounds that scale 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 ladies consuming three servings of sauerkraut per week have a 72% decrease most cancers threat than different ladies.

Sturdy Bones

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

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

Wholesome Pores and 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 extremely helpful 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 (non-compulsory 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 fabric, and repair it with a rubber band.
  • Hold the jar in a cool and dry place away from daylight.
  • Examine 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 may verify 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


  • 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 scorching oil.
  • As soon as 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 finished and simmer for 20-25 minutes.
  • As soon as the rooster and sauerkraut flip tender and cooked, flip the flame off and blend a tbsp of Greek yoghurt.
  • Serve scorching.

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 rooster drumsticks from all the edges for 3 minutes.
  • Add all of the remaining greens, prunes, and sauerkraut into the pot, stir effectively, 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 effectively and serve.

Apple sauerkraut stuffing

  • Servings – 10
  • Preparation time – 1½ hours


  • Cubed seeded rye bread – 10 cups 
  • Additional 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 effectively. 
  • Coat a baking dish with cooking spray and switch the combination into it. 
  • Cowl 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 Issues to Keep in mind

Sauerkraut may be very helpful for well being. Nevertheless, every little thing might have unwanted side effects if not consumed appropriately. For instance, extra consumption of sauerkraut might trigger constipation, gases, and bloating. Since sauerkraut can go away quantity of raffinose within the stool, it could trigger diarrhoea.

The suitable day by day consumption of sauerkraut is one spoonful per day. You must 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, essentially the most helpful time to devour sauerkraut.

Individuals with a delicate abdomen must also keep away from consuming it in giant portions as a result of it could 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. You may also customise it and add much less salt to keep away from points akin to hypertension.


Sauerkraut is a wholesome supply of offering helpful required vitamins to our our bodies. You may reap the benefits of it by together with a small quantity of sauerkraut in your eating regimen. 

It’s extremely wealthy in vitamins like Vitamin C, Ok, B6, manganese, iron, zinc, folate, protein, and fibre, surprisingly with a low-calorie depend that may provide help to obtain your purpose physique dimension. 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.

Often Requested Questions (FAQs)

Q.What are the advantages of consuming sauerkraut?

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

Q.What’s one of the best ways to eat sauerkraut?

A. You may devour a forkful of sauerkraut along with your eating regimen, and you too can 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 reduce cabbage fermented with lactic acid micro organism.

Q. Does sauerkraut go unhealthy?

A. Should you refrigerate it, it’ll keep contemporary for as much as 4-6 months. Nevertheless, if it smells horrible and incorporates a rotten odour, the sauerkraut has gone unhealthy.

Q. What are the unwanted side effects of sauerkraut?

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

Q. How typically ought to I eat sauerkraut?

A. You may eat a tablespoon of sauerkraut day by day. Nevertheless, overconsumption might result in some unwanted side effects.

Q. Can I drink sauerkraut juice?

A. Sure, you may drink sauerkraut juice. It additionally imparts wonderful well being advantages.

Q. Is it OK to eat sauerkraut day-after-day?

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

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

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

Q. What does sauerkraut remedy?

A. Sauerkraut helps enhance mind and coronary heart well being. It helps reduce weight and in addition helps in therapeutic Irritation.

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

A. You must devour 1-2 forkfuls of sauerkraut day-after-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 in addition helps reduce weight.

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

A. Extreme consumption of sauerkraut may cause diarrhoea, hypertension, constipation, and many others.

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, Ok 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 just isn’t excessive in carbs. One serving of sauerkraut incorporates solely 6 grams of carbohydrates, which is protected to devour.

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