7 Reasons Why Sauerkraut Is Good For Keto Diet

Is Sauerkraut Keto
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Sauerkraut is a fermented food that typically draws a strong reaction from people who either love it or hate it. Chances are that those who hate it are either uninformed on all the health benefits sauerkraut offers, or they don’t know how to properly prepare it.

This superfood is especially important for those following the keto diet because it helps them maintain proper gut health. Here are seven reasons why sauerkraut is a keto-friendly food.

#1 – Incredibly Versatile in the Keto World

On its own, sauerkraut is typically a keto-friendly food as long as you are checking your labels. Typically, the fresh sauerkraut you find in the refrigerated section is the best.

The sauerkraut found in a can is usually pasteurized which means all the beneficial bacteria has been killed off. When you’re following the keto diet, you want to up your fat intake and lower your carb intake. That’s why sauerkraut is perfect.

You can mix sauerkraut with bacon or sausage to create an easy keto-friendly dinner. If you’re looking for a snack with extra fat, sauerkraut pairs well with mayonnaise or sour cream.

You can also add extra veggies like onions or cucumbers to it. Many people on the keto diet drink bone broth to prevent keto flu. If you don’t like to drink it on its own, it pairs well with sauerkraut for a quick and easy side dish.

#2 – Sauerkraut is Low-Carb and High in Fiber

Sauerkraut is rich in fiber. One cup of sauerkraut has 6 grams of carbohydrates and 4 grams of dietary fiber.

If you’re following the keto diet, you’ll want to focus on net carbs which are calculated when you subtract fiber from the food’s total carbs.

With sauerkraut, you are then left with two grams of carbs which makes it a very keto-friendly food. Many people following a keto diet aren’t getting enough fiber.

Fiber is important because it can prevent constipation. Many people fall short of getting adequate fiber on the diet, and that’s why having sauerkraut on hand at all times is a good idea.

You can even eat it plain and uncooked if you’re in a pinch and need something quick to satisfy your hunger without increasing your cab intake.

#3 – Sauerkraut Provides Probiotics and Vitamins

Sauerkraut is frequently referred to as being a superfood. Raw cabbage is put through a process called lacto-fermentation and that’s how sauerkraut is made.

The sour flavor is due to the lactic acid forming when bacteria ferments the sugar found in the cabbage leaves. Because of that process, Sauerkraut is packed with nutrients that are important for optimal health.

Sauerkraut contains vitamin C, vitamin K, iron, manganese, vitamin B6, potassium, and more. That fermentation process is what promotes the growth of beneficial probiotics.

Probiotics are important on the keto diet because they make food digestible which increases your gut’s ability to absorb vitamins.

#4 – Improves Digestion on Keto Diet

Probiotics are helpful bacteria. They are the first line of defense against bad bacteria and toxins.

Probiotics also help improve the bacterial balance in your gut. When people follow a keto diet, they can sometimes suffer from things like gas, bloating, diarrhea, and constipation due to certain foods that they are eating.

In order to alleviate symptoms and feel better, probiotics like what is found in sauerkraut should be consumed.

If you ever find yourself with an upset tummy on the keto diet, eating sauerkraut can help because the enzymes help to break down nutrients into molecules that are more easily digestible.

#5 – Rich Source of Immune-Boosting Probiotics

One unfortunate side effect that some people experience on the keto diet is what’s called the keto flu.

The keto flu typically is a result of a withdrawal of carbs. You can feel dizzy, nauseous, and achy as a result.

Eating sauerkraut may help you recover faster. That’s because sauerkraut contains immune-boosting probiotics. Those probiotics can help reduce your risk of getting sick.

Also, the vitamins and iron found in sauerkraut help you to have a healthy immune system which will help you overcome symptoms of sickness more quickly.

#6 – Helps You To Lose Weight

Many people following a keto diet are looking to lose weight and get into shape.

Sauerkraut is one of those foods that can help you lose weight. That’s because it’s a vegetable that is low in calories and high in fiber.

The probiotics found in sauerkraut help you to lose belly fat because they improve gut health and reduce inflammation.

One cup of sauerkraut only has 27 calories meaning it won’t have a negative impact on your waistband.

#7 – Sauerkraut for Stronger Bones

Those who are following a clean keto diet like to fill their plates with as many fresh and raw whole foods as possible. There have been several studies that show the benefits of eating fermented vegetables like sauerkraut.

Sauerkraut contains calcium and other vitamins which will help you maintain healthy bones while preventing bone loss. That’s because the vitamin K2 in sauerkraut primarily functions to move calcium to areas like your bones and your teeth.

When you’re on the keto diet, you aren’t consuming dairy products like cows’ milk anymore. That’s why it’s important to eat food like sauerkraut on the regular because it contains enough calcium to meet the suggested daily requirements for optimal health.


Overall, sauerkraut is the perfect addition to any diet that you choose to follow. That’s because it contains vitamins, probiotics, calcium, and more. For those on the keto diet, eating sauerkraut makes perfect sense because it is low in carbs and high in fiber.

Sauerkraut is the perfect addition to any meal because of its versatility. It can be mixed with different sources of fat for those following keto. It makes the perfect snack or compliment to any meal. Adding just a spoonful a day to your diet will have you seeing benefits in no time.

Sauerkraut FAQs

Is sauerkraut keto-friendly?

Sauerkraut is keto-friendly because it only contains 2 grams of net carbs per cup of serving. It is also high in fiber and probiotics which help in digestive health.

What is the nutrition profile of sauerkraut?

A cup of sauerkraut (142 grams) contains 27 calories, 6 grams of carbohydrates, 4.1 grams of fiber, 0.2 gram of fat, and 1.3 grams of protein.

What are the health benefits of eating sauerkraut?

Sauerkraut is rich in fiber and probiotics which both help in digestion and overall gut health; It is also high in Vitamin K2 which helps build stronger bones.


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