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Food

Sauerkraut

Foods / Sauerkraut

About This Food

Description

Sauerkraut, which translates to “sour cabbage” in German, originated in China over 2,000 years ago where it is known as "kimchi".

While the traditional Chinese fermentation called for rice wine, the dish we know today is made with shredded cabbage, salt and sometimes spices.

Sauerkraut is made by a process of pickling called lacto-fermentation. Lactic acid bacteria - probiotics including Lactobacillus - form lactic acid when these good bacteria ferment sugars in the fresh cabbage.  

Sauerkraut is a low glycemic index food that helps to balance blood sugar, is high in vitamin C and contains powerful cancer-fighting compounds including glucosinolates.

Selecting & Storing

Look for sauerkraut in the cold case or canned foods aisle. Avoid sauerkraut containing preservatives like potassium sorbate.

Special diets
  • AIP Diet
  • Candida Diet
  • Diabetic
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • Low Carb Diet
  • Low Histamine Diet
  • Low Lectin Diet
  • Low Oxalate Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • PCOS Diet
  • Pescetarian Diet
  • Primal Diet
  • Thyroid Diet
  • Vegetarian Diet
  • Whole Food
Benefits
Excellent Source of
  • VitaminC
  • VitaminK
Good Source of
  • Fiber
  • Iron
  • Manganese
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Coconut
  • No Pseudograins
  • No Corn
  • No Yeast
  • No Peanuts
  • No Citrus
  • No Nightshade
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Cholesterol
  • Low Fat
  • Low Sugars
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 cup(s)

Chart Icon. View Calorie Breakdown

Calories: 27

Omega-6 / Omega-3 ratio: 1 : 1

Macronutrients
Amount
Total Fat
0.2 g
Saturated Fat
0.05 g
Monounsaturated Fat
0.02 g
Polyunsaturated Fat
0.1 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
47 g
ALA
47 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
6.08 g
Net Carbohydrate
1.96 g
Sugars
2.53 g
Fiber
4.12 g
Protein
1.29 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
25.56 IU
1%
Vitamin C
20.87 mg
35%
Vitamin D
0 IU
0%
Vitamin E
0.2 IU
1%
Vitamin B6
0.18 mg
9%
Vitamin B12
0 mcg
0%
Vitamin K
18.46 mg
23%
Folate
34.08 mcg
9%
Niacin
0.2 mg
1%
Riboflavin
0.03 mg
2%
Thiamin
0.03 mg
2%
Choline
14.77 mg
3%
Minerals
Calcium
42.6 mg
4%
Copper
0.14 mg
7%
Iron
2.09 mg
12%
Magnesium
18.46 mg
5%
Manganese
0.21 mg
10%
Phosphorous
28.4 mg
3%
Potassium
241.4 mg
7%
Selenium
0.85 mcg
1%
Sodium
938.62 mg
39%
Zinc
0.27 mg
2%
Phytonutrients
Alpha-carotene
7.1 mcg
Beta-carotene
11.36 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
418.9 mcg
Lycopene
0 mcg

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