Uncovering the Nutritional Benefits of Sauerkraut: A Comprehensive Look
Sauerkraut originated as a German dish, made of finely cut or shredded cabbage that has gone through lacto-fermentation with lactobacillus bacteria. As we’ll go on to describe, it is a great source of nutrition and provides many benefits to health. In this blog post, we will discuss the nutrition facts of sauerkraut and how it can improve your health. We will look at the various vitamins, minerals, and other nutrients that sauerkraut can provide. So, read on to learn more about sauerkraut nutrition facts and all the goodness this fermented food has to offer!
As well as the potential health benefits of consuming it. We will also discuss the different ways to incorporate sauerkraut into your diet.
What are the Nutritional High Notes of Sauerkraut?
Sauerkraut is a nutritional powerhouse and should be part of any balanced diet. It is an excellent source of dietary fibre. It can also provide up to 25% of your recommended daily allowance of Vitamin C. As well as this, sauerkraut is rich in probiotics – thanks to the process it goes through known as lacto-fermentation. This is a consequence of the lactobacillus bacteria that consume the sugars to form the lactic acid, which gives kraut its tangy taste. Probiotics are a variety of microorganisms that help to protect your digestive system. The probiotics found in sauerkraut can help to keep your digestive system healthy and regular.
Sauerkraut Nutrition Fact #1: Captain Cook, Kraut and Vitamin C
Aside from being a renowned British explorer, Captain James Cook although not fully understood at the time, is now credited with his pioneering contributions to naval health. This is thanks to his recognition of the importance of a diet rich in vitamin C. This was to prevent scurvy. A disease that was prevalent among sailors during long sea voyages. Scurvy, characterised by weakness, anaemia, gum disease, and skin problems, is caused by a deficiency of vitamin C (ascorbic acid), which is essential for the synthesis of collagen, a protein that helps maintain the integrity of skin, blood vessels, and connective tissues.
Cook’s solution to this was rather unconventional for his time: sauerkraut. By insisting on a ration of sauerkraut for his crew members, Cook effectively staved off scurvy on his ships. As a result, his sailors remained healthier than those on many other long voyages that were plagued by the disease. It could be said that Cook developed the first dietary supplement and provides an interesting junction between exploration, health science, and food culture in history.
A source of antioxidants
Fermented cabbage is also a great source of antioxidants, which can help to reduce the risk of certain diseases, including cancer and heart disease. Furthermore, it is a good source of vitamin K, which can help to promote healthy bones and teeth.
For those trying to manage their weight, sauerkraut is an ideal choice as it is obviously low in calories and obviously monounsaturated and polyunsaturated fats. Including sauerkraut in your diet is an easy way to boost your daily intake of essential vitamins and minerals whilst keeping your calorie intake low.
Sauerkraut Nutrition Fact #2: Is Sauerkraut a Good Source of Vitamins and Minerals?
Sauerkraut is an incredibly nutritious food, packed with vitamins, minerals and probiotics. It is an excellent source of vitamin C, providing up to 30% of the Recommended Daily Allowance (RDA). Fermented cabbage is also rich in dietary fibre, minerals such as calcium, iron, potassium and magnesium, and probiotics, which promote good gut health.
The fermentation process used to make sauerkraut helps to break down the carbohydrate in the cabbage, making them easier for the body to absorb and further increasing its nutritional value. Sauerkraut is also low in calories and fat, making it a great addition to any healthy diet.
Whether eaten raw, cooked or pickled, sauerkraut’s effectiveness as a nutrient boost is both an easy and delicious choice to turbocharge your nutritional needs. It is versatile and can be used in a variety of recipes, such as salads, soups and casseroles, allowing you to enjoy its flavour and health benefits.
Sauerkraut Nutrition Fact #3: How Many Calories Are In a Serving of Sauerkraut?
When it comes to nutrition, sauerkraut is a great choice for those looking to reduce their calorie intake. 100-gram serving of sauerkraut contains only 50 calories, making it an ideal choice for those looking to reduce their calorie intake. Despite its low-calorie content, sauerkraut is still incredibly nutritious, containing a wide range of vitamins, minerals and fibre. The majority of calories in sauerkraut come from carbohydrates, whilst there is also a small amount of protein and minimal.
Sauerkraut Nutrition Fact #4: Is Sauerkraut Suitable for a Gluten Free Diet?
Sauerkraut is a type of fermented cabbage that is naturally gluten-free and makes an excellent addition to any diet. Eating sauerkraut contributes to a healthy gut microbiome and may even reduce the risk of certain lifestyle factors such as cholesterol. It can also help reduce constipation.
Moreover, sauerkraut is a versatile food that can be enjoyed in a variety of ways. For example, it can be tossed into salads, added to sandwiches, or enjoyed as a side dish with other dishes. It can also be used as an ingredient in various recipes, such as soups and stews. Furthermore, sauerkraut can be enjoyed as a condiment, and its distinctive flavour makes it an excellent addition to any meal.
Overall, sauerkraut is a delicious and nutritious food that can be easily integrated into a gluten-free diet. It is an excellent source of essential vitamins, minerals, and dietary fibre, and it can help support a healthy gut microbiome. For those looking for a tasty and healthy way to add variety to their diet, sauerkraut is a great option.
Sauerkraut Nutrition Fact #5: Is Sauerkraut High In Sodium
Sauerkraut is a great choice for those looking to lose weight or maintain a healthy lifestyle. It is low in calories, fat, and carbohydrates, but it is high in sodium. One cup of sauerkraut contains about 650mg of sodium, which is around a quarter of the recommended daily value. However, the high sodium content of sauerkraut can be reduced by rinsing it in cold water before eating.
Furthermore, recent scientific studies have found that consuming sauerkraut over a long period of time doesn’t lead to an increase in hypertension with participants showing no increase
How Can I Incorporate it into my Diet?
Sauerkraut is both delicious and nutritious, making it an ideal addition to any balanced diet. Whether you enjoy it as a side dish or as a topping on sandwiches and salads, sauerkraut is sure to add some extra flavour to your meal. You can also incorporate it into a variety of recipes, such as soups, stews, casseroles, stir-fries, omelettes and wraps. For something a little different, why not try making a sauerkraut smoothie by blending it with yogurt and fruit?
In addition to its great taste, sauerkraut provides a range of health benefits. It is a rich source of vitamins and minerals, including Vitamin C, Vitamin B6, folate, iron and magnesium. It is also a good source of dietary fibre and probiotics, which can help to support digestive health.
Sauerkraut Nutrition Fact #6 What’s the Best Time to Eat Sauerkraut for Gut Health
Sauerkraut is a great source of probiotics, which are beneficial for gut health and can help to balance the bacteria in the gut, improving digestion. Eating sauerkraut on an empty stomach early in the morning can give the probiotics a boost to work their magic and reduce inflammation in the gut. This can result in a healthier digestive system and regular consumption of sauerkraut can help to maintain a healthy balance of bacteria in the gut. Eating sauerkraut at least once a day is recommended for optimum gut health and wellbeing.
Sauerkraut Nutrition Fact #6 Pasteurised vs Unpasteurised Kraut?
Sauerkraut has been a popular food choice for centuries due to its unique flavour and nutritional benefits. If you’d rather buy your kraut, rather than make it, before deciding to purchase sauerkraut, however, it is important to understand the differences between pasteurised and unpasteurised varieties.
Pasteurised sauerkraut is heated to a high temperature in order to kill any potentially harmful bacteria which may be present. This ensures a stable shelf life without a need for refrigeration. However many of the nutritional benefits are lost in the heating process. Pasteurised kraut is usually sold in jars and cans, whilst unpasteurized sauerkraut is usually found in refrigerated containers.
Unpasteurized sauerkraut is not heated and contains beneficial enzymes and bacteria which are destroyed in the pasteurisation process. This makes it more probiotic-rich and generally more nutritious than pasteurised sauerkraut. Unpasteurised sauerkraut is also considered to be more flavourful, as it retains some of the naturally occurring flavours and enzymes which are lost in the pasteurisation process.
When deciding which type of sauerkraut to purchase, I would personally always opt for the unpasteurised option as it has a greater boost for your gut microbiome, but you need to choose what is best for you.
How to Make Sauerkraut, if you don’t want to buy it?
Making your own sauerkraut is surprisingly easy and much less expensive than buying it. All you need is cabbage, salt and a container such as a jar or a crock pot. Start by shredding the cabbage and mixing it with 1-2 tablespoons of salt. Pack the mixture into the container, pressing firmly to remove any air pockets. Fill the container with water, leaving an inch of space at the top. Place a plate over the cabbage and weigh it down to keep the cabbage submerged to ensure anaerobic conditions (without oxygen). I personally like to add one or two of the (washed) outer leaves on the top to provide a further barrier to oxygen.
Cover the container with a towel or cheesecloth and store it in a cool, dark place for a few weeks. Check the sauerkraut after a few days to make sure the cabbage is still submerged. After two – four weeks, once the kraut hits your sour spot and you feel it is ready, store it in the fridge. You can enjoy your homemade sauerkraut in salads, sandwiches, and more. With its delicious, tangy flavour and numerous health benefits, you’ll soon appreciate the effort it took to make your own sauerkraut and get a production line up and running to have a continuous supply of fermented cabbage.
So there you have it, sauerkraut nutrition facts!
Sauerkraut is definitely up there as a nutritional powerhouse that you should be looking to add into your diet. It is a healthy and delicious addition to any diet. Fermented cabbage is low in fat and calories, and packed full of nutrients like vitamin C, iron, and dietary fibre. It’s also a great source of probiotics, which can help maintain a healthy digestive system and lower cholesterol.
With so many health benefits, it’s no wonder sauerkraut is becoming increasingly popular. So give it a try and experience its nutritional benefits!