Why Sauerkraut Is the Ultimate Keto Diet Superfood You Can't Ignore!

In a time when more people than ever take a conscious look at the foods they eat and how they affect their bodies, the ketogenic diet emerged as a popular choice for people around the world. Notable for its strict tracking of macronutrients, avoidance of carbs, and reliance on healthy fats, a “keto” diet can at first seem limiting for those with a passion for diverse, flavorful foods. Fortunately, fans of sauerkraut have nothing to fear -- delicious, crunchy krauts are probiotic-packed, nutrient-filled, and keto-friendly!

You may already love the delicious flavor and health benefits of sauerkraut, but if you want to know more about the influential role it can play in a sustainable keto lifestyle, read on. This article explores the world of sauerkraut and examines whether it deserves a place in your keto lifestyle, discover its carb content and benefits, and create exciting recipes to make this crunchy delight a part of your meals without jeopardising your keto goals.

Understanding the Keto Diet

A ketogenic diet relies on a low-carbohydrate, high-fat meal plan that encourages your body to depend on healthy fats for energy rather than carbs. When you drastically reduce your carbohydrate intake, your body's glucose stores become depleted. This forces your liver to convert fat into molecules called ketones, which your body can then use as an alternative fuel source.

While there are multiple types of keto diets (Standard, Cyclical, Targeted, High-Protein), they’re all inspired by the same principles: dramatically cut your carb intake, consume plentiful healthy fats, and push your body into a metabolic state of “ketosis.” Entering ketosis is the ultimate goal of all who adopt the keto diet. In this metabolic state, your body can become a master of using fat, rather than carbs, as your body and brain’s primary energy source.

Other potential health benefits of ketosis include lower blood sugar and pressure levels, increased insulin sensitivity, a better balance of beneficial cholesterols, and targeted fat loss from your abdomen. The ketogenic diet promotes efficient fat burning by shifting the body's primary fuel source from carbohydrates to fat. Reducing carbohydrate intake can help stabilise blood sugar levels by minimising insulin spikes. The keto diet helps avoid the energy crashes associated with carbohydrate-heavy diets, leading to a sustained and stable energy level throughout the day.

Read also: Delicious Keto Meal Idea

Maintaining a Keto Lifestyle

As the ketogenic diet grows in popularity, more people need advice and guidance on maintaining this meal plan without sacrificing other areas of their health.

As you now know, the backbone of the keto lifestyle is a focus on fats over carbs. However, this is often easier said than done: So, how many carbs can you have on keto? Less than 50 grams per day -- according to research from the Harvard School of Public Health.

Though this low target number can be intimidating, frustrating, or just a bummer, there’s a bright side to this significant reduction in carbs: You can enjoy (healthy) fats like never before! Start your day with whole milk plain yogurt, power up with stuffed avocados for lunch, and try keto cheesecake for an after-dinner dessert.

From low-carb veggies to keto-friendly proteins, there’s an increasingly wide range of delicious, natural, and easy-to-make snacks and meals for everyone on keto.

Some of our favorite, delicious keto options (besides sauerkraut) include:

Read also: Probiotic Powerhouse: Sauerkraut

Fish: high in protein, Omega-3 fatty acids, and healthy fats
Meat and Poultry: reliable sources of protein without all the carbs
Eggs: low-carb and rich in Vitamin A and antioxidants
Cheese: low-carb, high-fat, and yummy

When buying meats or poultry, always make sure your food is unprocessed and uncured to avoid excess sugars or nitrates that increase your carb count.

Here are a few of the most popular ingredients, foods, and drinks to skip on a keto diet due to their high carb-count:

Sugar
Grains and Starches
Beans and Legumes
Any “Low-Fat” Products
Alcohol

This list might seem restrictive because, well, it is. The purpose of a ketogenic lifestyle is to retrain the way your body fuels itself -- which means saying goodbye to its favorite energy source: carbs.

While the transition from carbs to fats isn’t easy, we can recommend the most delicious and healthy ways to find flavorful joy among strict keto diet rules.

Sauerkraut: A Keto Superfood

While sauerkraut may not get as much attention (in America at least) as other keto-friendly foods like fish, low-carb veggies, or chicken, it’s one of the most delicious ways for someone on keto to add a little extra flavor to their meals.

Read also: Healthy Sauerkraut

Sauerkraut is fresh-cut cabbage that is carefully fermented in its own juices to infuse the crunchy tangy side dish and condiment with delicious flavors, beneficial nutrients, essential vitamins, and gut-boosting bacteria. This mix of benefits makes sauerkraut an ideal addition to any diet. However, in particular, keto adopters have much to benefit from this superfood -- especially if they’re still looking for a healthy balance in their low-carb diet.

Including sauerkraut in a keto diet may raise concerns for some. You might believe that since sauerkraut’s origin is from a cabbage-a vegetable, it would be high in carbohydrates. But is it okay for a keto diet? We need to look at the nutrients of sauerkraut to see if it fits within a keto diet. So, it doesn't have a lot of carbs, does it?

Yes, sauerkraut is good for the keto diet. Because it has so few carbs, it's a fantastic choice for anyone on a ketogenic diet. Just 1 cup of sauerkraut has just 2 grams of carbs. The carbs mostly come from fiber, which doesn't raise your blood sugar levels or stop you from being in ketosis. Fermentation also makes a lot of other useful molecules, such as B vitamins and antioxidants, that can be added to any diet.

Sauerkraut is made by lacto-fermentation. The bacteria present in the cabbage convert sugars into lactic acid, thus decreasing the overall carb content. This process is also present in full-fat yogurt, another keto-friendly food. That's why the carb content in "real" yogurt is often lower than labeled.

Health Benefits of Sauerkraut

As is well-documented by resources like the National Institute of Health (NIH), sauerkraut can positively influence the body in numerous ways:

Boosts Immune System
Eases Inflammation
Promotes A Healthy Microbiome
Improves Digestion
Eases Allergies

If you’re on keto or looking to start soon, there are few foods your fridge needs more than sauerkraut. In addition to the incredible health benefits listed above, krauts are a delicious, low-carb food that serves as the perfect antidote to any ill side effects of the high-fat ketogenic lifestyle.

Perfect as a garnish to a meal or a snack unto itself, sauerkraut provides your microbiome a plentiful supply of the essential bacteria it needs to function at its best. In incorporating kraut as a routine part of your keto diet, you give your body an excellent and tasty defense against many of the digestive and immune difficulties that can arise on a keto diet.

As if these pivotal positives weren’t enough, sauerkraut (and other fermented foods like kimchi) also help your body successfully make the transition into ketosis -- making it easy to maintain a healthy weight. By introducing probiotics that balance your gut, krauts can provide balance in the gut to help break down the fats and absorb nutrients

Eating Sauerkraut will help you beat the symptoms of "keto-flu", which are very common for those who just started a keto diet, by providing additional sodium. Apart from electrolytes, Sauerkraut is beneficial for our digestive system due to high levels of probiotics and natural digestive enzymes.

Beyond probiotics, sauerkraut retains much of the nutrients from cabbage. Sauerkraut is a terrific food for a keto diet, but it has many more health benefits.

Improves digestion: The abundance of probiotics in sauerkraut supports a healthy gut microbiome, which can be particularly beneficial as your digestive system adapts to the higher fat intake of a keto diet. Sauerkraut is a fermented food that is full of probiotics that help keep the gut flora healthy. This can help your immune system, make you less bloated, and help your digestion.
Boosts immune function: Sauerkraut is a good source of Vitamin C, an essential nutrient for a robust immune system. The probiotics in sauerkraut also help your immune system.
Supports brain function: The gut-brain axis highlights the intricate connection between your digestive system and brain.
Adds variety to meals: Sticking to any restrictive diet can sometimes feel monotonous.
High in Antioxidants:The cabbage that goes into sauerkraut has a lot of antioxidants, such as vitamin C and other phytonutrients.

Choosing Keto-Friendly Sauerkraut

While you can have sauerkraut on the keto diet, not every jar you find on supermarket shelves is keto-friendly. The carbohydrate content can vary between brands and preparations. Some might contain ingredients that don't align with a ketogenic lifestyle.

Read the labels diligently: Always check the nutrition facts label for the total carbohydrate content and, more importantly, the net carbs (total carbohydrates minus dietary fiber).
Opt for raw, unpasteurised varieties: Raw, unpasteurised sauerkraut not only retains its full spectrum of beneficial probiotics but also tends to be free from added sugars used in some pasteurisation processes.
Steer clear of added sugars and preservatives: Carefully review the ingredient list. Avoid sauerkrauts that contain added sugars (like sucrose, dextrose, or high-fructose corn syrup) or artificial sweeteners.
Practice mindful portion control: Even though sauerkraut is low in carbs, it's still important to be mindful of your serving sizes, especially when you're strictly adhering to keto carb limits.

Making Keto Sauerkraut at Home

For ultimate control over ingredients and fermentation, consider making sauerkraut at home. Keto sauerkraut is simple and easy to make. It is full of tang and taste and also offers many health benefits. All you need is cabbage, salt and a jar.

Ingredients

1 large or 2 small head cabbage (1 kg/ 2.2 lb)
1 tbsp sea salt
Optional: 10 juniper berries, 1 tbsp caraway seeds and 1 tsp mustard seeds

Instructions

Cut the cabbage in quarters and remove the hard cores. Discard any dry outer leaves.
Cut the cabbage into slices. If you prefer a fine texture, use a food processor.
Sprinkle with salt and optionally with caraway, juniper berries and mustard seeds. I like my sauerkraut with caraway seeds and juniper berries.
Press and squeeze the cabbage to release as much of the juices as you can.
Mason jar method: Add the cabbage to the jar. Press down until the cabbage is submerged in its juices or add a small amount of water if needed. Leave a small gap on top and weigh down using a small bowl (not shown on the photo). Top with the cheesecloth and tighten with a string or the outer part of the lid. Place on a plate - some of the juice may run over.
Fido jar method (preferred): After discovering the super-easy Fido jar method, I'm no longer using a mason jar. Simply place the sweated cabbage in a Fido jar, leave a small gap and close it. You won't need to weigh the cabbage down with a Fido jar. Don't worry about the jar exploding, the fermentation gasses will escape through the rubber lid while no oxygen will get in, thus there will be no risk of failure. Oxygen is what causes mold, so do not open the jar during fermentation.
No matter which method you use, keep the jar from direct sunlight and ferment at room temperature (15-24 °C/ 60-75 °F) for 3-5 weeks. The warmer it gets, the less it will take to ferment. Just make sure it's not too hot or the sauerkraut will become unappetising.
Refrigerate and store up to 6 months or preserve for longer. Enjoy!

Tips for Making Sauerkraut Safely

It is totally safe to make this recipe. But you will need to be careful with the utensils you are using during the prep. Make sure that they are sterilized and not contaminated with anything. Make sure your mason jar is also clean and dry. Also, remember to use fresh cabbage for this recipe.

First off, make sure that you shred the cabbage thinly.
We have added coriander and fennel seeds to our cabbage. If you want, you can experiment with different herbs, spices and even fruits and vegetables. For example, you can infuse the cabbage with the zest of garlic and ginger along with the yellowish tinge of turmeric. Or maybe you can add the orange and magenta hues of carrots and beets.
A common mistake that many people do is that they don’t ferment the sauerkraut in an anaerobic environment.
Some people end up adding too much salt to the brine solution. This gives an overpoweringly salty flavor that doesn’t taste good.
Some people don’t check the sauerkraut for contamination before they eat it. Before you taste the kraut, check it for any putrid smells, sliminess or molds. If you spot such a sign, it means that the kraut is contaminated, and you must not eat it. However, if you see a mold growing on the cabbage without giving off any bad taste or smell, you can just scoop off the mold and let the process proceed.
Many people tend to start panicking when they see bubbles, foam or white scum during the fermentation process. Don’t worry!

Common mistakes

A common mistake that many people do is that they don’t ferment the sauerkraut in an anaerobic environment.
Some people end up adding too much salt to the brine solution, which gives an overpoweringly salty flavor that doesn’t taste good.
Some people don’t check the sauerkraut for contamination before they eat it. Before you taste the kraut, check it for any putrid smells, sliminess or molds. If you spot such a sign, it means that the kraut is contaminated, and you must not eat it. However, if you see a mold growing on the cabbage without giving off any bad taste or smell, you can just scoop off the mold and let the process proceed.
Many people tend to start panicking when they see bubbles, foam or white scum during the fermentation process. Don’t worry!

Serving Suggestions: Keto Sauerkraut Recipes

While the tangy crunch of sauerkraut is appealing to many, you might be looking for ways to enjoy it beyond simply eating it straight from the jar.

Sauerkraut and paneer salad: Combine the zesty tang of sauerkraut with cubes of creamy paneer (Indian cheese), refreshing diced cucumber, and a drizzle of your favourite keto-friendly dressing (such as olive oil and vinegar, or a creamy avocado-based dressing).
Spicy sauerkraut and sausage stir-fry: Give your stir-fries a probiotic and flavour boost! Sauté your choice of keto-friendly sausages (chicken, pork, or even plant-based) with colourful bell peppers, and sauerkraut.
Sauerkraut raita: For a cooling and tangy accompaniment to your keto dish, try a sauerkraut raita. Simply mix sauerkraut with plain, full-fat yoghurt.
Sauerkraut and egg scramble: Start your day with a flavourful and gut-friendly keto breakfast. Add a spoonful or two of sauerkraut to your morning egg scramble along with your favourite low-carb vegetables like spinach or mushrooms.
Sauerkraut and chicken tikka bites: Prepare keto-friendly chicken tikka with aromatic spices and serve alongside a small bowl of sauerkraut.
As a Side Dish: Sauerkraut is a terrific side dish for keto meals, especially when served with meats like pork or sausages.
In Salads: Add some sauerkraut to your keto-friendly salads to give them an extra kick.
On Top of Keto Burgers: You may put sauerkraut on top of a keto burger to make it taste better. Instead of a bread, use a lettuce wrap.
In Stir-Fries:It may seem strange to add sauerkraut to stir-fries, but the tangy taste may really bring out the other flavors.

Nutritional Information of Sauerkraut

Calories: 27 kcal With only 27 calories in sauerkraut per cup, this food is a great addition to your meals, providing plenty of flavor without adding a lot of calories.
Total carbs: 6.1 g Although the total carbs are 6.1 grams, much of this comes from dietary fiber, making the net carbs only 2 grams, perfect for those watching their carb intake.
Protein: 1.3 g While not a significant source of protein, every little bit helps, especially when you’re looking to add a bit of extra nutrition to your dishes.
Fat: 0.2 g Sauerkraut is incredibly low in fat, with just 0.2 grams per serving, making it a great option if you’re trying to keep your fat intake in check.

In addition to these basic nutrients, sauerkraut is also rich in essential vitamins like vitamin K. Plus, it’s a fantastic source of probiotics (beneficial bacteria), which are beneficial for gut health.

Frequently Asked Questions About Sauerkraut

Is sauerkraut keto-friendly? Absolutely, sauerkraut is keto-friendly. A typical serving of sauerkraut (1 cup or about 142 grams) has about 4.1 grams of carbs and 2.9 grams of fiber, resulting in only 1.2 net carbs, which is very low.
Is sauerkraut low FODMAP? Yes, sauerkraut is considered low FODMAP in small servings. A low FODMAP serving of sauerkraut is around 1 tablespoon (15 grams).
Is sauerkraut gluten-free? Yes, sauerkraut is naturally gluten-free as it's made from fermented cabbage and salt.
Is sauerkraut vegan? Yes, sauerkraut is vegan. It's made from fermented cabbage and salt, and sometimes water.
Is sauerkraut high in sodium? Yes, sauerkraut can be high in sodium. A one-cup serving of sauerkraut can contain around 939 mg of sodium, which is about 41% of the recommended daily value of 2300 mg for adults.
Is sauerkraut a good source of fiber? Yes, sauerkraut is a decent source of fiber.
Is sauerkraut high in carbohydrates? No, sauerkraut is not very high in carbohydrates.
Does sauerkraut contain sugar? Yes, sauerkraut does contain some naturally occurring sugars. One cup of sauerkraut contains about 2.4 grams of sugar.
Does sauerkraut contain vitamin C? Yes, sauerkraut does contain vitamin C.
Is sauerkraut high in iron? No, sauerkraut is not considered high in iron.
Is sauerkraut high in histamine? Yes, sauerkraut, like many fermented foods, can be high in histamine, as the process of fermentation can cause the formation of this compound.
Is sauerkraut high in uric acid? No, sauerkraut is not high in uric acid. Uric acid is a byproduct created when the body breaks down purine nucleotides. Foods high in purine - like beer, certain meats, and seafood - tend to be high in uric acid.
Does sauerkraut contain Vitamin K? Yes, sauerkraut does contain Vitamin K, particularly Vitamin K2. A serving of sauerkraut (100 grams) typically contains around 4.8 micrograms of Vitamin K2. This substance plays an essential role in blood clotting, bone health, and cardiovascular health.
Does sauerkraut increase testosterone? There is no direct link between sauerkraut and an increase in testosterone levels. However, sauerkraut is a fermented food that supports gut health and a healthy gut can support overall health, including hormone regulation.
Is sauerkraut paleo-friendly? Yes, sauerkraut is considered paleo-friendly. The paleo diet emphasizes whole, unprocessed foods, and sauerkraut fits into this category.
Is sauerkraut Whole30 compliant? Yes, sauerkraut is Whole30 compliant as long as it does not contain any added sugars, artificial preservatives, or other non-compliant ingredients. The Whole30 program encourages consuming fermented foods for gut health, so sauerkraut is a great choice.
Is sauerkraut halal? Yes, sauerkraut is generally deemed halal. It's made from fermented cabbage, salt, and sometimes other vegetables.
Is sauerkraut kosher? Yes, sauerkraut can be kosher. However, like all foods, it must be prepared and fermented in accordance with kosher guidelines.
Is sauerkraut vegetarian? Yes, sauerkraut is generally vegetarian. The primary ingredients are cabbage and salt, and sometimes other vegetables.
Is sauerkraut a good source of potassium? Yes, sauerkraut is considered a good source of potassium. One serving of sauerkraut (about 1 cup or 142g) contains around 400-600 milligrams of potassium depending on the brand and preparation method. The recommended daily value for potassium is 4,700 milligrams for adults.
Can I use a different type of cabbage for this sauerkraut? Absolutely! While green cabbage is the most common choice, you can also experiment with red cabbage or Napa cabbage for different flavors and colors.
What if I don't have fennel or coriander seeds? No worries! You can either omit them or substitute with other spices like caraway seeds or mustard seeds to add your own twist.
How long does homemade sauerkraut last in the fridge? When stored in an airtight container in the fridge, your keto sauerkraut can last up to 2-3 months. Just make sure to keep it submerged in its brine.
Is this sauerkraut suitable for meal prep? Yes! Keto sauerkraut is perfect for meal prep.

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