Sauerkraut Nutrition Benefits and Facts

Nutritional summary

Sauerkraut is a product of microbial fermentation, typically dominated by lactic acid bacteria (LAB), which convert the carbohydrates in cabbage into organic acids .
The fermentation process creates a diverse microbial profile, often containing a greater variety of microbes than fermented dairy products like yogurt or kefir .
This vegetable contains bioactive compounds formed during the breakdown of glucosinolates (sulfur-containing compounds in cruciferous vegetables), including isothiocyanates and indole-3-carbinol, which contribute to its antioxidant potential .
While fermentation can reduce the total vitamin C content compared to fresh cabbage, sauerkraut remains a source of ascorbigen (a derivative of vitamin C) and other antioxidants like vitamin E .
Early research suggests that sauerkraut consumption may influence the gut microbiota and improve symptoms for individuals with irritable bowel syndrome (IBS), though human clinical trials remain limited .

Interesting fact

While often associated with German cuisine, the practice of fermenting cabbage in rice wine originated in China over 2,000 years ago before being introduced to Europe .

Standout nutrients

SUPER

SOURCE

Total Lignans

ELITE

SOURCE

Chloride

ACE

SOURCE

Sodium

SUPER

SOURCE

Water

kcal per 100g

Protein1.10g

Fat1.42g

Carbs0.90g

Fiber2.40g

Sugar1.42g

Fat breakdown

Polyunsat0.32g

Monounsat0.32g

Saturated0.58g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoPaleo

Sustainability

Lighter footprint

Cabbage is a resource-efficient crop and fermentation is a low-energy preservation method.

Confidencemedium

Storage

Refrigerate

1–3 months

Keep submerged in brine to prevent spoilage

Refrigerate After Opening

1–3 months

Applies to pasteurised commercial jars

Flavour

Data & Sources

Harmonized from 4 validated sources

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Short-Term Supplementation of Sauerkraut Induces Favorable Changes in the Gut Microbiota of Active Athletes: A Proof-of-Concept Study - PMC

[1]pmc.ncbi.nlm.nih.gov

Effect of Fermentation on the Nutritional Quality of the Selected ...

[2]pmc.ncbi.nlm.nih.gov

The impact of regular sauerkraut consumption on the human gut microbiota: a crossover intervention trial - PMC

[3]pmc.ncbi.nlm.nih.gov

Should we be recommending fermented foods? - BDA

[9]www.bda.uk.combda.uk.com

Coverage

Nutrients

FoodCompass

98.6

Version

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