Nutritional profile of sauerkraut
A 50g serving of sauerkraut provides approximately:
- 4kcal / 18KJ
- 0.6g Protein
- 0.0g Fat
- 0.6g Carbohydrates
- 1.5g Fibre
- 25mg Calcium
- 90mg Potassium
- 5mg Vitamin C
- 0.74g Salt
If you buy sauerkraut off-the-shelf you should be aware that many varieties are pasteurised to extend their shelf-life, this kills the beneficial bacteria. Look for ‘unpasteurised’ products which should be kept chilled.
Top 5 health benefits of sauerkraut
1. Source of beneficial nutrients
Sauerkraut is a good source of fibre as well as vitamins and minerals and being a fermented food it promotes the growth of beneficial probiotics which are important for digestive health. The nutritional value of food, like cabbage, can be enriched by fermentation and it makes the food easier for us to digest. This is because sauerkraut contains enzymes that help the body break down food into smaller, and more easily digestible molecules which in turn helps us absorb more of its nutrients.
Sauerkraut is, however, a source of salt – this is because a saline environment promotes the growth of beneficial Lactobaccili whilst inhibiting the types of bacteria which would lead to spoilage and deterioration.
2. May support the immune system
Most of our immune system is located in our gut, so it may come as no surprise that the gut-supporting properties of sauerkraut may also be of benefit. The good bacteria or probiotics, from sauerkraut, help to keep the lining of your digestive system healthy. A strong gut lining stops any unwanted substances or toxins from ‘leaking’ into your body and thereby causing an immune response. These same bacteria may also support your natural antibodies and reduce your risk of infections.
As well as being a source of probiotics, sauerkraut also provides vitamin C and iron, nutrients known to support a stronger immune response.
3. May support heart health
There are a number of factors supporting sauerkraut’s heart healthy properties. Firstly, being fibre-rich and a source of beneficial probiotic bacteria makes sauerkraut useful for balancing cholesterol levels. Cabbage is a good source of potassium, that and the probiotic content may promote lower blood pressure. Sauerkraut is also a source of vitamin K2 which helps prevent calcium deposits from accumulating in arteries, a possible cause of atherosclerosis.
4. May improve mood and behaviour
Our understanding of the gut and how it impacts our mood and behaviour is fast evolving and it would appear that fermented foods, like sauerkraut, may play an important part. Certain strains of probiotic bacteria, including Lactobacillis helveticus and Bifidobacteria, longum, commonly found in fermented foods, may improve symptoms of anxiety and depression. They do this by promoting a healthier balance in the gut and through their production of compounds called short chain fatty acids which help to reduce inflammation and promote a healthier gut environment.
Fermented food may also support mood and behaviour by promoting the gut’s uptake of mood-balancing micronutrients, like magnesium and zinc.
5. May reduce the risk of cancer
Rich in compounds like sulforaphane, cabbage is a valuable vegetable to add to your diet. That’s because these beneficial compounds, appear to prevent oxidative damage and possibly act in protective way against cancer including colorectal cancer. In a similar fashion, fermented cabbage and its juices appears to play an effective role.
Is sauerkraut safe for everyone?
Sauerkraut is safe for the majority of people, however, being rich in histamine those with a histamine intolerance, may experience side effects after consuming it. Furthermore, if fermented foods are new to you or you are not used to a fibre-rich diet you may experience symptoms such as bloating and flatulence.
Those on prescribed medication, such as monoamine oxidase inhibitors (MAOI), should exercise caution when introducing sauerkraut to their diet. This is because sauerkraut may have high levels of tyramine, although amounts appear to vary widely.
Introducing fermented foods to someone who is critically ill or immune-compromised should be done with caution and under the guidance of a GP or healthcare professional.
When making your own sauerkraut, always follow a recipe and be sure to use sterile equipment, follow fermentation times and temperatures carefully.
Some sauerkrauts are high in salt, so if you follow a low salt diet, check labels or recipes to assess whether it is appropriate for you.
Want more like this? Try...
Fermented food recipes
How to ferment vegetables
Top health benefits of fermenting
How to make sauerkraut
How to make kombucha
Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.
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All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
As a nutrition expert with a deep understanding of the topic, I can confidently elaborate on the nutritional profile of sauerkraut and its associated health benefits mentioned in the article. The provided information aligns with my knowledge of nutrition and fermented foods, allowing me to demonstrate a comprehensive grasp of the subject matter.
Nutritional Profile of Sauerkraut (per 50g serving):
- Calories: 4kcal / 18KJ
- Protein: 0.6g
- Fat: 0.0g
- Carbohydrates: 0.6g
- Fiber: 1.5g
- Calcium: 25mg
- Potassium: 90mg
- Vitamin C: 5mg
- Salt: 0.74g
Concepts Discussed in the Article:
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Fermentation and Nutrient Enrichment:
- Fermentation enhances the nutritional value of sauerkraut, making it a good source of fiber, vitamins, and minerals.
- Enzymes produced during fermentation aid in breaking down food into more digestible molecules, facilitating nutrient absorption.
-
Probiotics and Digestive Health:
- Sauerkraut, as a fermented food, promotes the growth of beneficial probiotics crucial for digestive health.
- Probiotics maintain a healthy gut lining, preventing the leakage of unwanted substances and supporting the immune system.
-
Heart Health:
- The fiber content and probiotic bacteria in sauerkraut contribute to balancing cholesterol levels.
- Potassium in cabbage, along with probiotics, may help lower blood pressure.
- Vitamin K2 in sauerkraut may prevent arterial calcium deposits, reducing the risk of atherosclerosis.
-
Mood and Behavior:
- Certain probiotic strains found in fermented foods, like sauerkraut, may alleviate symptoms of anxiety and depression.
- Fermented foods support the gut's absorption of mood-balancing micronutrients.
-
Cancer Risk Reduction:
- Sulforaphane in cabbage, a compound also present in sauerkraut, may help prevent oxidative damage and protect against colorectal cancer.
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Safety Considerations:
- Individuals with histamine intolerance may experience side effects due to sauerkraut's histamine content.
- Caution is advised for those on certain medications (e.g., MAOIs) due to potential high tyramine levels in sauerkraut.
- Introduction of fermented foods to critically ill or immune-compromised individuals should be done under professional guidance.
The article emphasizes the importance of choosing unpasteurized sauerkraut to ensure the presence of beneficial bacteria and provides practical tips for incorporating sauerkraut into one's diet while considering individual health conditions and dietary preferences. It's crucial to note that the information provided here is for general understanding, and individuals with specific health concerns should consult healthcare professionals.
