Is Sauerkraut Keto and Carbs in Sauerkraut
on Mar 21, 2023
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Can you eat sauerkraut on a keto diet? How many carbs are in sauerkraut? It’s packed with healthy probiotics and offers many benefits for the digestive and immune systems. But if you’re on a keto diet, you may be wondering whether or not you can include it in your daily meals.
Sauerkraut is a tangy and delicious condiment made from fermented cabbages.
In this post, we’re covering everything you need to know about the carbs in sauerkraut, having sauerkraut on a keto diet, plus low-carb recipes featuring this tasty condiment.
What is Sauerkraut?
Sauerkraut is a German word that translates to “sour cabbage.” However, the dish is believed to have originated in China nearly 2000 years ago. It’s made by fermenting finely shredded cabbage with salt and spices to create a tangy and flavorful side dish.
During the fermentation process, bacteria and yeast produce lactic acid, which gives sauerkraut its signature sour taste. You can enjoy sauerkraut on its own, as a topping in sandwiches or in a hearty bowl of soup.
Is Sauerkraut Keto-Friendly?
The main ingredients in sauerkraut are cabbage and salt, which are both keto-friendly. With its relatively low carb content, tangy taste and crunchy texture, sauerkraut is a great addition to your favorite keto recipes.
How Many Net Carbs In Sauerkraut?
There are only 1.9 grams of net carbs in one cup of sauerkraut, according to nutrition data from the USDA. Sauerkraut has 5.8 grams of total carbs and 3.9 grams of fiber. Thanks to all that fiber, sauerkraut has a low amount of net carbs.
Health Benefits
Whether or not you’re on a keto diet, it’s definitely a good idea to add sauerkraut to your diet.
In addition to the typical health benefits of cabbage, sauerkraut provides all the positive attributes of fermented foods. It contains lots of probiotics, which can improve digestion and gut health.
With its high vitamin C content, sauerkraut also helps to strengthen the immune system. What’s more, it’s low in calories and high in fiber, making it an excellent weight loss aid.
Sauerkraut Nutrition (Macros)
How Many Carbs In Sauerkraut?
Sauerkraut has 5.8 grams of total carbs per cup, which is offset by 3.9 grams of fiber. This works out to only 1.9 grams of net carbs.
Fats
There are 3.5 grams of fat in a 1-cup serving of sauerkraut, consisting of 1.65 grams of saturated fat, 1 gram of monounsaturated fat and 0.6 grams of polyunsaturated fat.
Protein
With only 1.2 grams of protein per cup, sauerkraut can’t be said to be a good source of protein.
Calories
There are only 54.6 calories in a cup of sauerkraut. You’re very unlikely to have an entire cup of sauerkraut in one sitting, since it’s typically used as a topping or garnish.
FAQ
Is Sauerkraut Good for Weight Loss?
Being low in calories and high in fiber, sauerkraut can definitely support you on your weight loss journey. Fiber helps to keep you feeling full so you can fight off cravings between meals. The probiotics in sauerkraut are also beneficial for losing weight.
Does Sauerkraut Have Sugar or Carbs?
While sauerkraut isn’t completely carb-free, it’s low enough in carbs to be enjoyed on a keto diet. There are 5.8 grams of total carbs and 1.9 grams of net carbs in a cup of sauerkraut.
Keto Sauerkraut Recipes
Keto Sauerkraut and Sausage Balls
Keto-friendly sauerkraut and sausage balls make the perfect appetizer, snack or breakfast. Made with ground sausage, cream cheese and tangy sauerkraut, these bite-sized balls are full of flavor and low on carbs.
- Net Carbs: 2.5 g
- Total Carbs: 3.2 g
- Calories: 112
- Fat: 8.9 g
- Protein: 4.7 g
Keto Sauerkraut Casserole
When you need comfort food that won’t jeopardize your weight loss goals, give this casserole a try. With its low-carb content, plus lots of protein and healthy fats, it’s the keto-friendly casserole you’ve been searching for!
- Net Carbs: 8 g
- Total Carbs: 12 g
- Calories: 507
- Fat: 43 g
- Protein: 19 g
Keto Sauerkraut and Pork
Packed with protein and only 1 gram of net carbs, this pork and sauerkraut recipe is simple, satisfying and delicious. Whether you’re doing keto, paleo or a gluten-free diet, you’ll love the unique flavors in this traditional dish.
- Net Carbs: 1 g
- Total Carbs: 3 g
- Calories: 178
- Fat: 5 g
- Protein: 30 g
Keto Sauerkraut Soup
Here’s a hearty and satisfying soup that’s low in carbs, calories and fat. This traditional Eastern European recipe features flavorful herbs and spices, meaty sausage and tangy sauerkraut. Serve it on special occasions or on those nights when you need something warm and cozy.
- Net Carbs: 2 g
- Total Carbs: 5 g
- Calories: 73
- Fat: 3 g
- Protein: 4 g
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Keto Sauerkraut Recipe
Ingredients
- 1 head cabbage
- 1 tablespoon kosher salt
Instructions
- Start by washing and shredding the cabbage, placing the shredded cabbage in a large bowl.
- Add 1 tablespoon of kosher salt to the bowl.
- Use a fork or potato masher to mash the cabbage until it releases its liquid.
- Transfer the cabbage and the briny liquid into a clean, dry jar. The cabbage should be completely submerged in the liquid. If you need more liquid, mix together 1 teaspoon of cabbage in a cup of filtered water.
Nutrition
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
