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Also known as: sour kraut, fermented cabbage, sauerkraut, canned sauerkraut
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A hearty one-pan meal featuring savory sausage, tangy sauerkraut, sweet apples, and tender potatoes. This German-American classic is perfect for a comforting weeknight dinner and comes together in under an hour.
A lighter, yet equally delicious, twist on the classic deli Reuben. This 'Rachel' sandwich features savory turkey pastrami, tangy sauerkraut, and gooey melted Swiss cheese, all grilled between slices of hearty rye bread. A perfect, satisfying meal ready in just 20 minutes.
Juicy, perfectly seared bratwurst sausages nestled with sweet caramelized onions and tangy sauerkraut. A classic German-American comfort food platter that's ready in about 30 minutes, perfect for a weeknight dinner or game day.
Yes, sauerkraut is highly nutritious and low in calories. It is a fermented food rich in probiotics, Vitamin C, and Vitamin K, which support digestive health, immune function, and bone strength.
Sauerkraut is very low in calories, containing only about 19 calories per 100g. It has approximately 4.28g of carbohydrates and less than 1g of protein and fat, making it a light addition to meals.
Yes, it is an excellent food for weight management due to its low calorie count and high fiber content. The fiber helps you feel full longer, while the probiotics may support a healthy metabolism and gut microbiome.
Traditional sauerkraut is naturally vegan and gluten-free as it is made simply from fermented cabbage and salt. Always check labels on store-bought versions for any unusual additives or potential cross-contamination.
Sauerkraut is very keto-friendly because it is low in net carbs, with only about 4g of total carbs per 100g. Its high fiber content and probiotic benefits make it a popular staple for those on a ketogenic or low-carb diet.
You can eat it both ways, but eating it raw or slightly warmed is best for health. High heat kills the beneficial live probiotics, so if you want the gut-health benefits, add it to dishes at the end of the cooking process.
Sauerkraut has a distinctively sour, salty, and tangy flavor profile resulting from the lactic acid fermentation process. It has a crunchy texture that softens slightly the longer it is fermented or if it is cooked.
sauerkraut is a versatile ingredient found in cuisines around the world. With 19 calories per 100g and 0.91 grams of protein, it's a nutritious addition to many dishes.
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Sauerkraut should be stored in an airtight container in the refrigerator. Because it is fermented, it has a long shelf life and can typically last for 4 to 6 months if kept submerged in its brine.
Signs of spoilage include a slimy texture, an off-putting or putrid smell, or visible mold growth on the surface. If the brine has completely evaporated or the color has turned significantly dark or brown, it should be discarded.
No, only 'raw' or 'unpasteurized' sauerkraut found in the refrigerated section contains live probiotics. Canned or jarred sauerkraut sold on room-temperature shelves is usually pasteurized, a heat process that kills the beneficial bacteria.
Yes, sauerkraut can be high in sodium because salt is essential for the fermentation process. If you are monitoring your salt intake, look for low-sodium varieties or rinse the sauerkraut before eating, though rinsing may remove some probiotics.
