Is Sauerkraut Keto Friendly?

Sharing is caring!

Is sauerkraut keto friendly? Absolutely! This tangy, crunchy fermented cabbage is a keto-friendly staple in many traditional dishes. The good news is sauerkraut isn't just delicious—it's also low-carb and perfect for your keto diet.

Let's dive into what makes sauerkraut a great addition to your low-carb meals and why it deserves a spot on your plate.

A close-up view of sauerkraut with shredded carrots and caraway seeds in a white bowl on a rustic wooden table. Text overlay reads 'Is Sauerkraut Keto?

Table of Contents

What is Sauerkraut?

So, what exactly is sauerkraut? Well, it's basically fermented cabbage, but that simple description doesn't do it justice. This tangy vegetable is created by finely shredding fresh cabbage and then fermenting it with salt. The magic happens when the natural bacteria on the cabbage start to ferment the sugars, transforming the cabbage into a crunchy, zesty, probiotics-rich wonder.

I love Sauerkraut for its versatility and flavor. It's one of those foods that packs a punch in every bite, adding a burst of tanginess to whatever you pair it with. Whether it's topping off a juicy sausage, adding crunch to a salad, or even straight from the jar (guilty as charged!), sauerkraut is a fantastic way to add both flavor and health benefits to your meals.

BUILDING A LOW CARB COMMUNITY

Collage of Scott groth timeline for 37 posts

STRONGER WITH SUPPORT

I thought this journey could be done alone. I thought I was strong enough to maintain the weight loss for the rest of my life.

I was wrong.

Subscribe below and keep in touch. Join the conversation. I'm here to support your journey too.

Here are the only updates I'll ever send: New Recipes with Low-Carb Tips. That's it. For updates on my Journey, expanding community etc... please visit my subscriptions page.

Unsubscribe at anytime from anything I send. 

Is Sauerkraut Low Carb?

Is sauerkraut low carb? You bet it is! This tangy fermented cabbage is a fantastic option for anyone following a low-carb lifestyle. But why exactly is it low carb? Sauerkraut is made from cabbage and salt, and the fermentation process doesn't add any significant carbs, making it a perfect fit for low-carb diets.

One of the reasons I love sauerkraut is its versatility in a low-carb diet. You can toss it into salads, layer it on top of meats, or simply enjoy it straight from the jar. Not only does it bring a punch of flavor, but it also offers the benefits of probiotics. So, if you're looking to keep your meals low in carbs and high in taste, sauerkraut is a perfect choice for keto-fermented foods.

Let me tell you that a low-carb diet focuses on reducing carbohydrate intake, which can help manage weight and improve overall health. For more information, check out our guide on Beginning a Low-Carb Diet.

Plate of sauerkraut served with a spoon and a whole onion in the background on a wooden table.

How Many Carbs in Sauerkraut?

When it comes to the carbs in sauerkraut, here's the scoop:

One cup of sauerkraut contains 6.1 grams of total carbs. However, many of those carbs come from fiber, which is great news for low-carb enthusiasts. With 4.1 grams of fiber per serving, the net carb count is just 2 grams.

This high fiber content is excellent news for those following a low-carb diet, as fiber doesn't significantly impact blood sugar levels and can be subtracted from total carbs to calculate net carbs. If you're still confused about the total carbs and net carbs thing, read our guide on Understanding Carbohydrates for Dieting for more knowledge on the low-carb lifestyle.

Nutritional Information of Sauerkraut

Let's take a closer look at the nutritional information of sauerkraut. This tangy condiment is not just low in carbs; it also packs a punch regarding nutrients. Here's what you're getting in one cup of serving:

Nutrient Amount per 1 Cup (142 g)
Calories 27 kcal
Fat 0.2 g
Saturated Fats 0.1 g
Total Carbs 6.1 g
Protein 1.3 g

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. So, whether you're adding it to your favorite dishes or enjoying it on its own, sauerkraut is a rich food and a nutrient-packed choice that can help you stay on track with your healthy eating goals.

Bowl of sauerkraut mixed with sausages, potatoes, and topped with a dollop of sour cream and a sprinkle of paprika.

Can I Eat Sauerkraut on a Low Carb Diet?

Yes, you can definitely eat sauerkraut on a low-carb diet! Sauerkraut is not only low in carbohydrates but also rich in fiber and packed with probiotics, making it a beneficial addition to your meals. On a low-carb diet, sauerkraut fits perfectly. Its net carb count is minimal, typically around 2 grams per serving, due to its high fiber content.

This means you can enjoy sauerkraut without worrying about compromising your carb goals. Plus, its tangy flavor and crunchy texture add a delightful twist to various dishes, enhancing both taste and nutritional value. So, whether you're enjoying it as a side, topping, or snack, sauerkraut is a versatile and keto-friendly option for those following a low-carb lifestyle.

Can I Eat Sauerkraut on a Keto Diet?

So, is sauerkraut keto? The short answer is yes! Sauerkraut is a great choice for a keto diet. It's low in carbs and fits the typical daily carb limit of 20-50 grams that people aim for. With only about 2 grams of net carbs per serving, sauerkraut won't kick you out of ketosis. Plus, it's packed with probiotics, which support gut health—a bonus for anyone on a keto journey. Whether you're using it to complement your favorite keto meals or enjoying it straight from the jar, sauerkraut adds flavor and nutrition without compromising your ketogenic goals.

Healthy Sauerkraut Recipes That Are Low Carb

Whether you're craving a hearty meal or a quick and easy side, sauerkraut is a versatile ingredient that fits perfectly into a gluten-free, paleo, and low-carb lifestyle. Try my Homemade Sauerkraut recipe to enhance the flavor profile of so many dishes - Gluten-free, Paleo, and low carb; it's a convenient way to enjoy the benefits of sauerkraut without the fuss.

From comforting sausage stews to effortless homemade options, these low carb sauerkraut recipes showcase the delicious ways you can incorporate sauerkraut into your diet:

  • Old World Sausage and Sauerkraut: This hearty dish combines savory sausage with tangy sauerkraut for a comforting meal. Gluten-free, paleo, and low carb, it's perfect for warming up on a cold winter day.
  • Sauerkraut Soup: Make a comforting keto-friendly sauerkraut soup with sauerkraut, smoked sausage, cauliflower, and broth.
  • Stuffed Peppers with Sauerkraut: Fill bell peppers with a mixture of ground beef, sauerkraut, and spices, then bake until tender. Delicious beefy flavors with tanginess - so good!
  • Sauerkraut Salad: Sauerkraut with shredded carrots, bell peppers, onions, and a tangy vinaigrette adds delicious flavors and make a crunchy salad.
  • Pork and Sauerkraut Bake: Grilled pork chops with sauerkraut, apples, and onions for a tender and tangy dish.
A white bowl filled with sauerkraut, accompanied by traditional Russian soup and rye bread on a white tablecloth.

Sauerkraut Substitutes

If you're looking for alternatives to sauerkraut that are low carb or keto-friendly, consider these flavorful options:

  • Kimchi: This Korean fermented cabbage dish offers a spicy kick and is rich in probiotics, similar to sauerkraut.
  • Pickled Cabbage: Lightly pickled cabbage retains crunch and tanginess, making it a suitable substitute for sauerkraut in salads or as a side dish.
  • Cauliflower Sauerkraut: A creative twist using cauliflower florets fermented with salt and seasonings, providing a similar texture and flavor profile to traditional sauerkraut.
  • Cabbage Slaw: Freshly shredded cabbage dressed with vinegar and herbs can mimic the crunch and acidity of sauerkraut, perfect for topping tacos or grilled meats.

Bottom Line: Sauerkraut is Low-Carb and Keto-Friendly!

Sauerkraut is undeniably a low-carb food that aligns perfectly with a low-carb or keto diet. Its minimal net carb count, high fiber content, and probiotic benefits make it a standout choice for those looking to maintain their carbohydrate content while enjoying flavorful meals. Throughout this article, we've explored the versatility of sauerkraut in both traditional and creative recipes, highlighting its compatibility with gluten-free, paleo, and low-carb lifestyles.

Whether you're simmering it with sausage for a hearty winter dish or making a quick homemade version, sauerkraut proves to be not just a condiment but a nutritious addition. Embrace sauerkraut as a delicious, healthy option that enhances both taste and well-being on your journey toward a balanced diet.

FAQs

Yes, you might still be able to enjoy sauerkraut. Fermentation reduces the compounds that may cause sensitivity, making digestion easier for some individuals.

Absolutely! Sauerkraut is rich in probiotics that support gut health and aid in digestion, which can be particularly beneficial when adjusting to a low-carb diet.

While store-bought sauerkraut can still offer probiotic benefits, homemade versions often contain more live cultures due to shorter fermentation times and fewer preservatives.

Yes, sauerkraut is generally low enough in net carbs to be compatible with a ketogenic diet, making it a flavorful addition to keto-friendly meals.

For most people, sauerkraut is safe to consume in moderation. However, individuals sensitive to histamines or those with certain gastrointestinal conditions may need to monitor their intake.

Sharing is caring!

Leave a Reply

Your email address will not be published. Required fields are marked *

Scott Groth image for I'd Rather Be A Chef

I'm Scott, just a regular guy who has experienced amazing benefits from embracing a low carb (occasionally keto) lifestyle. Join me as I share low carb recipes that are family friendly, delicious and fun to eat.

Discover more about me in my Bio, explore whether my Low Carb Journey resonates with you, and if you also believe we are stronger together, then sign up for my LOW CARB NEWSLETTER.

As Seen On:

As seen on healthline, men's journal, greatist, buzzfeed, nom nom network, djfoodie, brit+co, goodnet