5 Impressive Sauerkraut Benefits For Overall Health

Updated on February 17th, 2020
sauerkraut benefits

Sauerkraut, living up to its status of a superfood is packed with nutrients that boost your overall health. From being an energy booster to maintaining your digestive and cardiovascular health, sauerkraut benefits you in numerous ways. Here is everything about this probiotic-filled fermented vegetable that you must know.

What is Sauerkraut?

Cabbage fermented using probiotics or live bacteria is known as Sauerkraut. Believed to be originated in China, the food has become quite popular across the globe. Owing to its numerous beneficial properties, it is used in several dishes to enhance their taste and nutritive value.

Nutrition Facts

Sauerkraut(1) is the ultimate food for optimal health. It provides you with essential nutrients that make it an excellent option for a healthy diet. It serves as a good source of dietary fiber along with Vitamin C and Vitamin K. It is also rich in minerals like calcium, phosphorous, magnesium, iodine, and potassium. Calories in sauerkraut (one cup) amount to 27, with zero fats, and one gram protein. Also, the carbs in Sauerkraut (one cup) equal to 7 grams.

Health Benefits of Sauerkraut

Whether you consume raw sauerkraut or devour its delectable recipes, the result is excellent health. Listed below are some sauerkraut benefits upon learning which you are going to include it in your diet immediately.

1. Immune System

sauerkraut benefits your immune system
Image: shutterstock

Sauerkraut greatly benefits your immune system incredibly. It has gut supporting properties which make it highly beneficial for your immune system too. The good bacteria present in sauerkraut helps in keeping the lining of your digestive tract healthy and flushing off the toxins that hamper the functioning of your immune system. It prevents the leaking of foreign bodies into your body that may cause an immune response.

[Read: Amazing Tips To Boost Immune System ]

2. Strengthens Your Bones

sauerkraut strengthens your bones
Image: shutterstock

Sauerkraut benefits our bone health and prevents conditions like osteoporosis. It is because sauerkraut serves as a rich source of calcium and also supplies you with an adequate amount of Vitamin D both of which are essential for your bone health. These strengthen your bones and prevent bone loss with age. Thus for healthy and strong bones start consuming sauerkraut every day.

3. Weight Loss

sauerkraut benefits in weight loss

When it comes to losing weight, nothing can be more reliable than sauerkraut. The probiotics present in it reduce the risk to obesity and help in weight loss. Further, the high amount of fiber present in sauerkraut keeps you fuller for longer and prevents frequent hunger pangs. So, the next time you feel hungry after work-out, enjoy sauerkraut that efficiently satiates you along while providing an abundant amount of nutrients.

[Read: Secret Tips To Lose Weight ]

4. Antioxidants

sauerkraut is full of antioxidants
Image: shutterstock

Consuming sauerkraut benefits you in the long run. The abundant amount of antioxidants and beta-carotene present in it keep diseases like cancer at bay. These fight the free radicals that damage the healthy cells and can lead to cancer. Further, these also help in maintaining your cardiovascular health. The antioxidants also have an anti-aging effect. These keep your skin healthy and supple.

5. Digestion

sauerkraut improves digestion

The probiotics present in sauerkraut provide an effective guard against the harmful bacteria and the toxins. These help in restoring the balance of bacteria in your gut and prevent issues like constipation and diarrhea. Also, the presence of a high amount of dietary fiber aids in regulating proper bowel movement thus keeping your digestive system healthy.

How to Make Sauerkraut at Home?

Homemade Sauerkraut is essentially the best for your health. Here is how you can make it.

What will you need?

  • Cabbage
  • Salt
  • Water

How to Prepare?

  • Remove the outer layers of the cabbage.
  • Weigh the cabbage head
  • Cut the cabbage into four parts
  • After that take each chunk and continue shredding
  • Put the shredded cabbage in a glass bowl
  • To the cabbage, add a spoon of salt. Toss the ingredients so that the salt mixes well
  • Leave it for about an hour
  • You will notice that the cabbage starts giving off some liquid and the shreds will start wilting
  • Press the cabbage shreds with your hand and squeeze out the juice
  • After that, add some salt water to the cabbage shreds
  • Again add a cup of water followed by a tablespoon of non-ionized salt
  • Press the cabbage to release the liquid. Put a plate on top of the cabbage and add some weight to release the juice. Make sure that the cabbage is below the water.
  • Cover the bowl with a towel
  • Leave it for four to six weeks and let the cabbage ferment.
  • Your sauerkraut is ready
  • Remove the kraut, fill your sauerkraut in a jar and place it in cold storage.

Sauerkraut Recipes

Below mentioned are some of the recipes that you can enjoy to get sauerkraut benefits.

Sauerkraut Soup

The delicious Sauerkraut soup made using simple ingredients will become your favorite as soon as you taste it.

What will you need?

  • Three cups of sauerkraut (rinsed and drained)
  • One stick of celery
  • Eight ounces of bacon (chopped)
  • One onion (finely diced)
  • Three potatoes (peeled and sliced)
  • Two carrots (thinly sliced)
  • Eight cups of chicken broth (low sodium)
  • Two cups of water
  • 15 ounces of white beans
  • Salt and pepper
  • One tablespoon of olive oil
  • A bay leaf

How to Prepare?

  • To a large soup pot add olive oil and heat
  • Next, add bacon and sauté it until it gets brown
  • Remove the bacon from the pan
  • Next, add celery and onion to the pan and cook them until they get golden brown
  • After that, add carrots, potatoes, broth, and water
  • Boil the contents and then put them on simmer for about 15 minutes
  • Then add sauerkraut and the cooked bacon along with beans and a bay leaf.
  • Cook all the ingredients for ten minutes
  • Combine salt and pepper
  • Your soup is ready, serve it with crusty bread.

Sauerkraut Salad

This hearty and delicious sauerkraut salad gives your day a kick-start.

What will you need?

  • One cup of sauerkraut (rinsed and drained)
  • Two stalks of celery (chopped)
  • One green bell pepper (chopped)
  • One onion (chopped)
  • Pimento peppers (diced)
  • One large carrot (sliced)
  • Half a cup of apple cider vinegar
  • One cup of vegetable oil
  • One teaspoon of mustard seed

How to Prepare?

  • Take a large bowl
  • Add to it onion, carrot, pepper, pimentos, mustard seeds, and sauerkraut
  • Next, take a saucepan and add to it oil and vinegar
  • Boil them
  • Pour the oil and vinegar mixture over the salad
  • Mix well
  • Cover the bowl and refrigerate it for two days.

Bavarian Sauerkraut

It is undoubtedly one of the best sauerkraut recipes that you must give a try.

What will you need?

  • 16 ounce of sauerkraut
  • One cup of onion (finely chopped)
  • Half a cup of chicken stock
  • Half a cup of cooking sherry
  • One tablespoon of brown sugar
  • One tablespoon of bacon drippings
  • A teaspoon of caraway seeds

How to Prepare?

  • To a large skillet add bacon drippings and cook them over medium heat
  • Add to them, onion and stir for about five minutes until it gets translucent
  • Put sauerkraut along with sauerkraut juice in a large bowl
  • Cover it with water
  • Squeeze sauerkraut to squeeze out as much water as you can
  • Add the squeezed sauerkraut to onion and bacon
  • Next, combine caraway seeds, cooking sherry, brown sugar and chicken stock
  • Keep it on low heat for around thirty to forty minutes until all the liquid evaporates. Stir occasionally.
  • The delicious Bavarian sauerkraut is ready to be relished.


Sauerkraut benefits your health in incredible ways. However, the probiotics present in it may cause health troubles in some people. Following are the side-effects of Sauerkraut:

  • Digestive issues like stomach bloating and increased thirst.
  • Severe Headaches
  • Increase in Histamine levels causing blood vessels to dilate and bring in more blood to a particular area.
  • Allergic reactions
  • Increased risk of infections

Bottom Line

Sauerkraut packed with probiotics and essential nutrients are indeed beneficial for your overall health. Sauerkraut benefits your gut and relieves you of many troubles related to your digestive system and heart. Further, it also boosts your immune system and promotes the health of your skin. So what are you waiting for? Add this superfood to your diet and enjoy excellent health.

Frequently Asked Questions

1. Can You Freeze Sauerkraut?

Yes, you can freeze sauerkraut. Put sauerkraut in a freezing bag, leave some space as frozen sauerkraut expands. Frozen sauerkraut can last up to eight to twelve months.

2. Does Sauerkraut Go Bad?

Sauerkraut has a long shelf life, but still, it can go bad if not stored properly.

3. What Happens When You Eat Too Much Sauerkraut?

Too much of anything is bad for your health, and that goes for sauerkraut also. No matter how much beneficial sauerkraut is for your health, an excess of it is harmful. The excess of probiotics may cause bloating, diarrhea, abdominal cramps, and other health issues.

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