Sauerkraut: Nutrition Facts and Health Benefits

Sauerkraut, the tangy and crunchy staple made from fermented cabbage, has a long history as a nourishing comfort food. But beyond its distinctive taste, sauerkraut is increasingly recognized for its impressive nutritional profile and a range of potential health benefits. From supporting digestive health to providing powerful antioxidants, sauerkraut is much more than just a condiment. In this article, we'll dive into the key nutrition facts of sauerkraut and explore the science-backed health benefits it offers.

Sauerkraut Nutrition Facts

Sauerkraut is essentially cabbage that has undergone lactic acid fermentation—a process that not only preserves the vegetable but also transforms it nutritionally. As a result, sauerkraut is low in calories but rich in vitamins, minerals, fiber, and bioactive plant compounds, with the added bonus of beneficial bacteria.

Nutritional Overview

Sauerkraut’s nutritional value is shaped both by its cabbage origins and the fermentation process. While some nutrients decrease, others are enhanced or newly formed. Here’s a closer look at what makes sauerkraut a nutritional standout:

Vitamin C: Preserved and Potent

• Sauerkraut remains a good source of vitamin C, though fermentation causes some loss compared to fresh cabbage. This vitamin is essential for immune function and acts as a potent antioxidant, protecting cells from oxidative stress 1 2 5 6.
• The ascorbic acid content is somewhat dependent on cabbage variety and fermentation conditions 5 6.

Dietary Fiber: Gut-Friendly Bulk

• The fermentation process does not diminish the fiber content of cabbage, meaning sauerkraut is still a fiber-rich food 3 4.
• Dietary fiber supports digestive regularity and helps feed beneficial gut bacteria.

Polyphenols and Antioxidants: Enhanced by Fermentation

• Organic sauerkraut juice, in particular, contains higher levels of polyphenols compared to conventional versions, adding antioxidant and anti-inflammatory properties 1 2 6.
• Red sauerkraut retains strong antioxidant activity, regardless of packaging type 2.

Probiotics: Lactic Acid Bacteria (LAB)

• The fermentation process populates sauerkraut with lactic acid bacteria (LAB), which can survive passage through the digestive tract and may confer probiotic benefits 4 7.
• The diversity and quantity of these microorganisms depend on whether the sauerkraut is pasteurized—unpasteurized versions usually contain more live cultures 7.

Glucosinolates and Derived Compounds

• While glucosinolate levels drop during fermentation, beneficial breakdown products such as ascorbigen, indole-3-carbinol, and indole-3-acetonitrile are formed, especially in low-sodium or selenium-enriched sauerkraut 5 6.
• These compounds are linked to cancer-protective effects 5 6.

Calories and Macronutrients

• Sauerkraut is very low in calories (about 20–30 kcal per 100g), with negligible fat and modest protein 8.
• This makes it a weight-friendly food suitable for most diets.

Minerals: Sodium, Potassium, and Selenium

• Because of the brining process, sodium content can be high—something to watch for if you’re limiting salt 8.
• Potassium is present, supporting heart and muscle function.
• Selenium can be added during fermentation to produce selenium-enriched sauerkraut, boosting its antioxidant capacity 6.

Factors That Influence Nutrition

• Type of cabbage (red or white), cultivation method (organic vs. conventional), fermentation time, salt concentration, and storage can all affect nutrient composition 1 2 5 6.
• Proper packaging and temperature maintain nutritional and sensory quality during storage 2.

Sauerkraut Health Benefits

Sauerkraut isn’t just nutritious—it’s packed with health-promoting properties, many of which are amplified or unlocked by fermentation. Regular consumption has been linked to a variety of benefits, from supporting gut health to potentially reducing the risk of certain chronic diseases.

Gut Health and Digestion

• Sauerkraut is a gut health superstar. The abundance of lactic acid bacteria (especially in unpasteurized varieties) helps modulate the gut microbiota, supporting digestive wellness and regularity 4 7.
• Clinical studies show that regular sauerkraut consumption can significantly reduce symptoms in people with irritable bowel syndrome (IBS), regardless of whether the product is pasteurized. The benefits may be due more to prebiotic fibers and fermentation products than to live bacteria alone 7.
• Fiber content further aids digestion and helps maintain bowel health 3 4.

Immune Support and Antioxidant Effects

• With its blend of vitamin C, polyphenols, and, if present, selenium, sauerkraut supports immune function and combats oxidative stress 1 2 4 6 8.
• Selenium-enriched sauerkraut, in particular, has shown stronger antioxidant capacity and the ability to inhibit inflammation in experimental studies 6.

Cancer Prevention and Chemoprevention

• Sauerkraut and cabbage are rich in glucosinolate-derived compounds (e.g., ascorbigen, indole-3-carbinol), which have been linked to cancer-protective effects in laboratory studies 2 5 6 8.
• Consumption of sauerkraut may be a meaningful part of dietary strategies for chemoprevention—the use of natural substances to help reduce cancer risk 2 5.

Anti-inflammatory Potential

• Certain compounds produced during fermentation, such as indole-3-carbinol, have anti-inflammatory properties and may help reduce chronic inflammation 6 8.
• This makes sauerkraut a functional food with benefits that extend beyond basic nutrition.

Weight Management and Satiety

• Low in calories but high in fiber and flavor, sauerkraut can help with weight management by increasing satiety without significantly adding to energy intake 8.
• It can be a valuable addition to calorie-controlled diets.

Potential Adverse Effects

• While sauerkraut is generally safe for most people, some may experience digestive upset (such as bloating or diarrhea), especially with large amounts or if sensitive to fermented foods 8.
• High sodium content is a concern for those with hypertension or salt-sensitive conditions 8.
• Tyramine, a natural compound in sauerkraut, can interact with certain medications, such as monoamine oxidase inhibitors (MAOIs) 8.

What Influences Health Impact?

• Fermentation conditions, cabbage variety, organic versus conventional production, salt concentration, and the presence of additional minerals (like selenium) can all influence the final health-promoting properties of sauerkraut 1 2 5 6.
• Storage and packaging do not significantly alter the antioxidant or vitamin C content, ensuring sauerkraut’s health benefits are preserved over time 2.

Conclusion

Sauerkraut is a time-honored food with a modern health halo. Its unique combination of nutrients, fiber, antioxidants, and probiotics—amplified by the art of fermentation—makes it a valuable addition to the diet for many people. Here’s what we’ve covered:

• Nutritional Powerhouse: Rich in vitamin C, fiber, polyphenols, and beneficial bacteria, while low in calories.
• Gut Health Benefits: Supports digestive wellness, modulates gut bacteria, and may reduce IBS symptoms.
• Immune and Antioxidant Boost: Offers potent antioxidants and immune-supporting nutrients.
• Possible Cancer Prevention: Contains bioactive compounds linked to reducing cancer risk.
• Anti-inflammatory Effects: Fermentation-derived compounds may help manage inflammation.
• Weight Management: Provides satiety with few calories.
• Cautions: High in sodium; may cause digestive upset in sensitive individuals; potential interactions with certain medications.

Sauerkraut is more than just a tangy side dish—it's a functional food with benefits that reach far beyond the dinner plate. When enjoyed as part of a balanced, varied diet, it can help support overall wellness and vitality.