Sauerkraut: Nutrition Facts and Health Benefits

Sauerkraut: Nutrition Facts and Health Benefits


Although many people find it struggling to consume sauerkraut, it is actually one of the healthiest foods in the world.

Its popularity can be witnessed in the culinary world in many cultures and you probably see it as a part of hot dogs or sausage.

Sauerkraut is the product of the fermentation of cabbage (And make sure that you know Health Benefits of Cabbage well).

As a result, its taste appears a bit sour.

Nowadays, sauerkraut is popular all around the world, whether you live in America, Asia or Europe.

In the past, the exact hometown of sauerkraut is unidentified, but it originated from China.

During the Roman Empire, it made its way to Europe and then, travelled to the New World with European colonists.

Coming from the fermentation, sauerkraut will experience some significant changes in its structure.

Therefore, it is important to learn about sauerkraut nutrition facts so as to understand sauerkraut health benefits.

Nutrition Facts


One of top features in sauerkraut nutrition is its richness of dietary fiber, which plays an essential role in many health benefits of sauerkraut.

In addition, it is worth considering sauerkraut as a great source of vitamins, especially vitamins B with many different types.

Minerals are also present much in sauerkraut, with some typical examples: manganese, copper, magnesium or calcium…

Notably, the fermentation process, with the participation of salt, also gives sauerkraut a considerable amount of sodium.

Per 100 grams of canned sauerkraut, you will get about 661 mg of sodium (1).

Health Benefits of Sauerkraut

Children are prone to dislike sauerkraut because of its smell and taste.

However, you had better encourage them to consume sauerkraut regularly because it has many positive effects on the health.

Here are only top 6 health benefits of sauerkraut that have been proved by many studies over years. There are still many to come.

1. Digestion


As fiber is a star in sauerkraut nutrition facts, it is undeniable that one of the best health benefits of sauerkraut is to facilitate the digestion.

For long, it has been well-known that the consumption of fiber-rich vegetables will boost the digestion effectively (23).

Sauerkraut, a product from cabbage, will supply the body with a high amount of fiber to fight against digestive disorders (4).

The supplement of dietary fiber will have positive effects on the bowel movements, making stools soft and smooth (5).

Therefore, you can stay away from painful and annoying problems like constipation.

Bottom Line: Sauerkraut nutrition consists of a high amount of fiber; thus, sauerkraut is a beneficial food for the digestive system.

2. Immunity

Your immune system serves as a protective shield to prevent bacteria and virus from damaging your health.

When your immune system is strong, you will be less likely to experience problems, such as common colds or flu.

And one of the easiest and best ways to strengthen the immune system is to provide vitamin C (678).

With a high amount of vitamin C in sauerkraut, to enhance the immunity is definitely one of the best sauerkraut health benefits.

The content of vitamin C in sauerkraut can meet 35 percent of the daily need of an ordinary person.

Bottom Line: The richness of vitamin C in sauerkraut makes this food a great support for the immune system.

3. Bones

With a variety of minerals in sauerkraut nutrition, your bones can profit from this ingredient as well.

In fact, among top health benefits of sauerkraut, its effects on the bone health is amazing.

Sauerkraut can provide a certain amount of vitamin K that is equal to 23 percent of a person’s daily need.

Particularly, vitamin K is a quite uncommon mineral that exists only in a certain number of foods.

Many studies have concentrated on the importance of vitamin K in bone health.

The results indicated its effectiveness in the prevention against osteoporosis, a common bone-related problem for the old (91011).

Bottom Line: Containing much vitamin K, sauerkraut can improve the bone health in general and prevent osteoporosis in elderly people.

4. Eyes

In addition to vitamin C and K, vitamin A is also another outstanding point in sauerkraut nutrition facts.

It is responsible for health benefits of sauerkraut in the eyes.

Vitamin A, along with other carotenes in sauerkraut, can accelerate the eradication of free redicals.

Furthermore, there is an association between the high intake of vitamin A and the lower risk of cataracts and macular degeneration (121314).

Bottom Line: Regarding the eye health, sauerkraut can work as efficiently as other foods that are rich in vitamin A.

5. Energy Boost


Sauerkraut contains approximately 8 percent of iron, which constitutes various sauerkraut health benefits.

The first benefit of iron is to boost your energy level almost instantly.

Iron has positive influence on the blood circulation, which enables different organs in the body to get more oxygen (15).

As a result, you will feel more energetic and perform daily activities more effectively.

Moreover, the intake of iron will protect you from some problems caused by its deficiency, such as anemia (16).

Some worse problems that might happen vary from headache to cognitive impairment.

Bottom Line: The addition of iron from sauerkraut will make you more energetic immediately and save you from a series of problems in the long run.

6. Heart Health

Not only is dietary fiber good for the digestive system, but it also plays an important role in maintaining the heart health (171819).

Hence, one of top health benefits of sauerkraut includes the improvement of your heart’s function.

Fiber is powerful enough to eliminate the concentration of harmful cholesterol in the artery walls.

Furthermore, some research suggested that dietary fiber could lead to a reduction in LDL or “bad” cholesterol (20).

As a result, you can stay away from many heart-related problems, like strokes or heart attack.

Bottom Line: Fiber in sauerkraut is good for not only the digestive system but also the heart, which makes sauerkraut suitable for cardiovascular health.

Side Effects

Some of sauerkraut nutrition facts can be both pains and gains for your health.

While you can profit much from sauerkraut health benefits in general, it is a good idea to pay close attention to its use. Or you might pay a high price.

The abundance of sodium in sauerkraut might have negative influence on those with cardiovascular disease.

In this case, the use of sauerkraut needs to follow the direction of doctors.

Another common unwanted effect of sauerkraut is about digestion.

Even though it is good to prevent constipation, the excessive use of sauerkraut may raise the gas amount in your intestines, which triggers bloating or abdominal cramps.

Take Home Message

To sum up, too much is never good. It will result in an imbalance among nutrients and your health will be affected adversely.

Keep the consumption of sauerkraut in moderation so that your body can enjoy sauerkraut health benefits to the fullest extent.


This section is designed to provide you with some infographics to grab a quick understanding of sauerkraut nutrition and health benefits.

Do you agree with all of these amazing health benefits of sauerkraut? You can comment your ideas on the box below or simply share your own experience.

And do not forget to LIKE, SHARE or PIN this article on social media.

(One Quick Tip: You can pin it onto Pinterest directly with the button on the left top of each picture).

Sauerkraut Nutrition Facts

Sauerkraut Health Benefits

Sauerkraut Health Benefits

Sauerkraut Side Effects

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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