SAUERKRAUT –  What Is It Good For?

A slaw made from fermented cabbage is called sauerkraut, which translates to “sour cabbage” in German. Fermenting cabbage is often considered a German thing but originated in China. 

This spicy condiment has few calories and micronutrients like vitamin C, vitamin B6, vitamin K, and iron. It is made with shredded cabbage and salt, a straightforward recipe. As a fermented meal, it’s high in probiotics, healthy microorganisms that help your microbiome thrive.

Nutritional Information for Sauerkraut

A one-cup portion 140g of sauerkraut has 72 calories, 1.4g protein, 18g carbs, and 0.2g fat. Sauerkraut contains fiber and is high in vitamins C, K, B6, and iron. The USDA provides this nutrition information. 

Sauerkraut:

• Calories
• Fat
• Carbohydrates
• Fiber
• Sugars
• Protein
• Vitamin C
• Vitamin K
• Iron

Carbs

The major calories in sauerkraut derive from carbohydrates. A one-cup serving has 5.8 grams of carbs, 3.9 grams of fiber, and 2.4 grams of sugar that comes from the food itself.

Fats

Each serving of sauerkraut contains 3.5 grams of fat: 1.65 grams are saturated, 1.0 grams are monounsaturated, and 0.6 grams are polyunsaturated.

Protein

Sauerkraut has a low protein content. Each serving contains about 1.3 grams.

Minerals and vitamins

Sauerkraut contains a high concentration of vitamin C. A one-cup serving contains 17.9mg, or 19.9% of the daily value (DV) recommended by the United States Food and Drug Administration. It also contains 19.6mg of vitamin K, or 16.3% of the daily value. It has 0.23mg (13.5% DV) vitamin B6, 1.9mg iron (10.6% DV), and 231mg potassium (4.9% DV).

Sauerkraut has a high salt content of 925 milligrams per cup. People who need to manage their salt intake may wish to consume sauerkraut cautiously.

Calories

A one-cup serving of sauerkraut has just 54.6 calories. Many people eat much less than a full cup of this dish because they use it as a condiment.

Sauerkraut is a low-calorie meal that consists of carbs. It contains fiber and probiotics and is high in vitamins C, K, B6, and iron. It also contains potassium but is heavy in sodium.

Health Advantages

According to research, consuming sauerkraut may provide some health benefits.

Weight Loss and Gut Flora Boosting

Since sauerkraut is low in calories and carbs, it may be a tasty condiment that can help you lose weight, especially if it replaces something higher in calories. The effective probiotic content of pickled cabbage may also help with weight reduction. Research shows that healthy gut flora is linked to a lower risk of becoming overweight. 

Could Improve Mental Health

Even though more research needs to be done, several studies have shown that the probiotics in fermented foods may help treat anxiety and depression. Because of the link between the gut and the brain, this may be conceivable. 

Could Improve Digestion

Because of the combination of sauerkraut’s beneficial gut bacteria and high fiber level, it may aid digestion. Probiotic supplementation is associated with benefits in both constipation and diarrhea. 

One Norwegian study looked specifically at the digestive effects of sauerkraut. IBS (irritable bowel syndrome) patients who ate sauerkraut daily for six weeks had fewer symptoms. 

It May Lower the Risk of Certain Cancers

Sauerkraut may help prevent some types of cancer. Some studies have shown that raw or fermented cabbage may change the expression of genes linked to breast, pancreas, prostate, stomach, and lung cancers. However, because the study was done on cells, additional research is required to determine whether the effects occur in the human body. 

Many Diets are Compatible with It.

Sauerkraut is suitable for many special diets because it is made with few ingredients and isn’t processed too much. Sauerkraut can be eaten following a Paleo, keto, Whole30, vegan, or vegetarian diet.

Allergies

Although the simple components in sauerkraut (cabbage and salt) are not typical allergens, it is possible to be allergic to this meal. Some people are sensitive to sulfites and sulfur-based chemicals found in sauerkraut.

People with asthma or other allergies are much more likely to have this problem, but even in these cases, the risk of a sulfite allergy is not very high. According to studies, only 3–10% of patients with asthma are susceptible to sulfites. 

Negative Effects

People will benefit from consuming sauerkraut, and negative consequences are unlikely. People with specific medical issues, on the other hand, may need to exercise caution. If you are sensitive to histamines, you should avoid foods like sauerkraut. The microorganisms that give it its distinctive sour flavor also boost its histamine level. 

Sauerkraut also contains tyramine, which can cause migraines in people who are prone to them.

10 Tyramine has an effect on the neurotransmitters in the brain that regulate pain. If you know that high-tyramine foods cause headaches, avoid sauerkraut. 

Also, the tyramine in sauerkraut may cause problems with drugs in the MAOI (monoamine oxidase inhibitor) class. These medications are often used to treat depression or anxiety problems. People who take them are frequently advised to avoid foods rich in tyramine, such as sauerkraut. 

Finally, people on a low-sodium diet should limit their intake of sauerkraut. Sauerkraut has a lot of sodium.

Varieties of Sodium Intake Reduction

Sauerkraut’s essential components serve as a blank canvas for various embellishments. For a distinct taste twist, add more shredded veggies like carrots, peppers, or onions, or experiment with other combinations of herbs, spices, or vinegar. Or, make the hot Korean variant known as “kimchi” instead.

Fruit (mainly apples) can be used in sauerkraut recipes. Although you won’t find many variations on store shelves, there is no limit to the types of sauerkraut you can make at home.

When It’s the Best

When you buy sauerkraut at the supermarket, you don’t know when the cabbage was picked; therefore, there are no standards for when it’s at its best. Late-season cabbage, on the other hand, is ideal for preparing your own sauerkraut. Choose a sturdy head of cabbage that shows no symptoms of wilting or illness.

Food Storage and Safety

Sauerkraut should be stored in a cold, dry area in an unopened, sealed container. Once you’ve opened the jar, reseal it and store any leftovers in the refrigerator.

Homemade sauerkraut has somewhat different food safety guidelines. While a combination is fermenting (which might take three or four weeks), keep it at 70 to 75 degrees Fahrenheit. After that, you may store it in the refrigerator for several months. Sauerkraut can also be frozen. 

It’s surprisingly simple to make your own sauerkraut. Begin by shredding a cabbage head. Sprinkle with sea salt; about 1 1/2 teaspoons per pound of greens is a decent rule of thumb.

Allow the cabbage to rest for about 20 minutes or until it releases some of its juices. Squeeze or pound the mixture with your hands to make it release even more liquid.

Fill a glass jar halfway with the mixture, submerging the cabbage completely. Allow it to ferment for up to a month after sealing.