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How Much Sauerkraut Should You Eat in a Day? Chart, 9 Benefits, Risks

How much sauerkraut should be eaten per day?

Sauerkraut is a fermented food that is eaten daily in the morning from about one tablespoon to 10 grams.

Sauerkraut is a highly nutritious, Probiotic– Rich food, and you It is recommended to take about one tablespoon or 10 grams per day. If you feel comfortable, you can gradually increase the amount of sauerkraut you eat to six tablespoons or up to 60 grams per day. However, you are advised not to take extra.

To benefit from eating sauerkraut, you are advised to maintain a consistency of quantity and eat it regularly. Sauerkraut can be eaten at any time of the day but it is considered to be the best time to eat very early in the morning.

What is sauerkraut?

Sauerkraut, roughly meaning “sour cabbage,” is fried cabbage with salt and spices, giving it a slightly sour taste. It is a popular food in Germany and other European countries, but its roots come from China. Sauerkraut is usually served as a side dish or as a spice with sausage or hot Dogs.

  • Sauerkraut is made from fresh cabbage, which is fermented in a salt brine for several months.
  • Bacteria and yeast cells, which are naturally present in organically produced cabbage, will break down the carbohydrates in cabbage and produce lactic acid at the fermentation stage. The fermentation process is similar to kimchi or pickling.
  • Heat is not used because it kills bacteria which allows fermentation to occur.

Cabbage fermented with lactic acid produced during the fermentation process has a sour taste. It is a popular probiotic food that contains lactic acid, tyramine, VitaminsAnd Minerals.

Home-made sauerkraut vs. bought from the store

Sauerkraut tastes mostly sour and salty, but may have an extra sweet or spicy taste depending on the recipe.

You can eat both home-made and store-bought sauerkraut. However, store-bought sauerkraut is considered less healthy than home-made sauerkraut due to its processing. Most store-bought sauerkraut variants are pasteurized during the canning process, which destroys any active probiotic ingredients.

Nutrients of sauerkraut

Table. Nutritional value of sauerkraut (100-g sauerkraut, canned, solids and liquids)
Nutrition Amount
Calories 19 per 100 g per serving
Carbohydrates 4.9 grams, 2 percent of daily value (DV)
Sodium 661 mg, 28 percent of DV
Dietary Fiber 2.9 grams, 12 percent of DV
Sugar 1.8 g
Protein 0.9 g, 2 percent of DV
Total fat 0.1 g, 0 percent of DV
Saturated fat 0.0 g, 0 percent of DV
Polyunsaturated fats 0.1 g
Vitamin A 18.0 IU, 0 percent of DV
Vitamin C 14.7 mg, 24 percent of DV
Vitamin K 13.0 mcg, 16 percent of DV
Calcium 30.0 mg, 3 percent of DV
Iron 1.5 mcg, 8 percent of DV
Potassium 170 mg, 5 percent of DV
Magnesium 13.0 mg, 3 percent of DV
Zinc 0.2 mg, 1 percent of DV


According to the USDA, there is no difference between “part” and “service”.
See answer

9 health benefits of sauerkraut

  1. Improves intestinal health
  2. Increases immunity
    • Sauerkraut has been scientifically proven to have immunity enhancing properties. Balancing your gut creates a healthy gut lining, which allows the development of natural antibodies that keep your body safe and secure. It has anti-inflammatory properties.
  3. Protects the brain
    • Probiotics Beneficial bacteria that protect the body from dangerous bacteria and toxins. These beneficial bacteria connect to brain processes and have been shown to increase and decrease memory. Anxiety And Depression Symptoms.
  4. Reduces calorie intake
    • Sauerkraut is low in calories and high in fiber. The high fiber content in Surkrat keeps you full for a long time, potentially allowing you to reduce your daily calorie expenditure. Food Help.
  5. Improves Liver Health
    • Sauerkraut’s probiotics and vitamins help remove toxins from the liver and reproduce new, healthy liver cells.
  6. Improves bone health
    • Curry can be beneficial for bones. A controlled study found that vitamin K is vital for maintaining the strength and integrity of your bones. Vitamin K helps in bone regeneration and delays the onset of age-related bone problems in menopausal women.
  7. Prevents disease
    • Sauerkraut can help reduce the body’s risk of various diseases, such as bladder disease, liver problems and skin problems, so it is considered a superfood.
  8. This reduces the risk Cancer
    • Contains fermented foods Cancer– Chemical warfare. Eating foods, such as sauerkraut and other fermented foods, such as kimchi and kefir, can prevent some DNA damage, excessive cell production, and cell transformation.
  9. Improves overall health
    • It has a variety of health benefits as it contains a lot of folate. It is healthy for gum health. In addition, the risk Heart disease And Stroke Reduce. Folate is needed for cell division and DNA formation. Sauerkraut has anti-inflammatory properties and its vitamins are beneficial to overall health.

Risk of sauerkraut

Although sauerkraut has various benefits, its use should be limited and should be avoided even in people with certain disorders.

High salt content

  • Sauerkraut salt is fermented in brine, so the amount of sodium in sauerkraut is quite high.
  • Increases high sodium levels in the body Blood pressure And the risk of unwanted cardiovascular and renal problems.
  • If you suffer from any disease, it is advisable to consult your doctor before eating sauerkraut.

6 other side effects of sauerkraut

  1. Diarrhea
  2. Flatulence
  3. Headache
  4. Itching Leather
  5. Sneezing And Cold
  6. High blood pressure

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Medical has been reviewed 4/28/2022


Image Source: iStock Image

Raak C, Ostermann T, Boehm K, Molsberger F. Regular consumption of sauerkraut and its effects on human health: a bibliometric analysis. Globe Adv Health Med. 2014; 3 (6): 12-18.

WebMD. Health Benefits of Sauerkraut.

Nutrition data. Sauerkraut, canned, solid and liquid nutrition information and calories.

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