Super source
Vitamin C
13.3 mg · 15% DV target
A tangy, salt-cured fermented cabbage with a crisp texture and deep umami profile, sauerkraut serves as a globally recognized staple of preserved vegetable nutrition.
Sauerkraut is a product of microbial fermentation, typically dominated by lactic acid bacteria (LAB), which convert the carbohydrates in cabbage into organic acids .39
The fermentation process creates a diverse microbial profile, often containing a greater variety of microbes than fermented dairy products like yogurt or kefir .3
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 .2
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 .2
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
13.3 mg · 15% DV target
600 mg · 26% DV target
Not a benefit — best kept low
Seasonality has not been estimated for this ingredient yet.
Keep submerged in brine to prevent spoilage
Applies to pasteurised commercial jars
Cabbage is a resource-efficient crop and fermentation is a low-energy preservation method.
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 .