Is It Healthy to Eat Sauerkraut Daily? Possible Benefits

Medically Reviewed on 5/11/2022
Is It Healthy to Eat Sauerkraut Daily
Sauerkraut is made by fermenting cabbage, which means you get the health benefits of both leafy greens and fermentation

Sauerkraut is rich in fiber and probiotics, making it healthy to eat on a daily basis. Sauerkraut is made by fermenting cabbage, which means you get the health benefits of both leafy greens and fermentation.

The fermentation process increases the bioavailability of nutrients. Bioavailability refers to the ability of a substance to be absorbed and used by the body. Improved bioavailability renders sauerkraut even more nutritious than plain cabbage.

What are the health benefits of sauerkraut?

Rich in probiotics

Probiotics enhance the number of beneficial bacteria in your gut, which helps ease digestion. Additionally, probiotics provide an immune system boost and antioxidants to support your body’s microbiome. This helps protect you from various digestive problems.

High in fiber

Fiber content facilitates the easy passage of stools and removes waste from the body. Eating fiber-rich foods is associated with many health benefits such as reducing the risk of obesity, heart disease, stroke, diabetes, and certain types of cancer

Because sauerkraut is both high in fiber and low in calories, meaning that it can also help with weight loss. Fiber makes you feel fuller for longer and helps you avoid overeating throughout the day.

What is the nutritional value of sauerkraut?

Sauerkraut is a rich source of vitamins C and K. Vitamin C helps boost your immunity and can help with weight loss, and vitamin K is necessary for proper blood clotting and bone health. 

Sauerkraut is also high in calcium and magnesium and a very good source of dietary fiber, folate, iron, potassium, copper, and manganese.

Table: Nutritional composition of canned sauerkraut
Nutrient Amount per half cup serving
Calories 16 kcal
Fat 0 grams
Cholesterol 0 mg
Sodium 219 mg
Carbohydrates 3 grams
Fiber 2 grams
Sugar 1 gram
Protein 1 gram

Are there any disadvantages of eating sauerkraut daily?

Although sauerkraut is packed with nutrients, eating it in moderation is key because it is high in sodium.

A single serving of sauerkraut contains about 40% of your recommended daily allowance for sodium. Most diets are already high in sodium, so eating sauerkraut without minimizing your salt intake from other foods can lead to an increased risk of heart disease, high blood pressure, stroke, and kidney disease.

How to eat sauerkraut

Sauerkraut is versatile and can be incorporated into your diet to add flavor to your meals:

  • Side dish
  • Salsa or dip
  • Topping on scrambled eggs or an omelet
  • Topping on avocado toast
  • Topping on a salad
  • Mixed in with mashed avocados


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Medically Reviewed on 5/11/2022
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