Sauerkraut (Canned, Solids & Liquids) – Nutritional Information
Sauerkraut, a popular fermented dish made from cabbage, offers a tangy and flavorful addition to many dishes. Whether enjoyed on its own or paired with meats and sandwiches, sauerkraut is both nutritious and versatile. Below is a detailed breakdown of its nutritional composition, highlighting its key nutrients:
Ingredients Overview:
- Description: Sauerkraut (canned, solids & liquids) is a type of fermented cabbage that has undergone a pickling process. It is known for its distinct sour taste, which results from the natural fermentation of cabbage in brine. It’s a common ingredient in various European cuisines, particularly in German and Polish dishes, and is often enjoyed with sausages, in stews, or as a tangy topping.
Nutritional Information (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 19 kcal |
| Protein | 0.91 g |
| Total Fat | 0.14 g |
| Saturated Fat | 0.034 g |
| Carbohydrates | 4.28 g |
| Fiber | 2.9 g |
| Sugar | 1.78 g |
| Calcium | 30.0 mg |
| Iron | 1.47 mg |
| Magnesium | 13.0 mg |
| Phosphorus | 20.0 mg |
| Potassium | 170.0 mg |
| Sodium | 661.0 mg |
| Zinc | 0.19 mg |
| Copper | 0.096 mcg |
| Manganese | 0.151 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 14.7 mg |
| Thiamin (Vitamin B1) | 0.021 mg |
| Riboflavin (Vitamin B2) | 0.022 mg |
| Niacin (Vitamin B3) | 0.143 mg |
| Vitamin B6 | 0.13 mg |
| Folate | 24.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0.14 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
- Common allergens: Sauerkraut is naturally gluten-free, dairy-free, and vegan-friendly, making it suitable for a wide range of dietary preferences. However, it’s important to check the label on canned varieties as they may sometimes contain trace amounts of preservatives or added ingredients.
Dietary Preferences:
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Low-Fat: Yes
- Low-Carb: Yes
- Sugar-Free: No (contains natural sugars)
- Kosher: May vary by brand
- Non-GMO: May vary by brand
- Low Sodium: No (high in sodium)
Health Benefits & Nutritional Insights:
Sauerkraut is not just a flavorful condiment but also a nutritious food that offers numerous health benefits. It is an excellent source of Vitamin C, which helps support the immune system, and is rich in fiber, which aids digestion and promotes gut health. The fermentation process enhances the bioavailability of B-vitamins such as thiamin, riboflavin, and niacin. It also provides minerals like iron, calcium, and magnesium, which are essential for maintaining healthy bones, blood, and muscles.
The sodium content in sauerkraut is relatively high due to the brining process, so individuals on a low-sodium diet should consume it in moderation. Despite this, its rich probiotic content—gained from the fermentation—can contribute to maintaining a healthy balance of gut bacteria and promoting digestive health.
Tips for Enjoying Sauerkraut:
- Pairing: Sauerkraut is most famously paired with sausages, particularly bratwurst and other pork-based sausages. It can also be enjoyed as a side dish with roast meats or added to sandwiches and wraps for an extra punch of flavor.
- Cooking with Sauerkraut: It can be simmered into stews or added to casseroles to infuse a zesty, tangy flavor. Try it in a traditional sauerkraut soup or use it to top a hearty Reuben sandwich.
- Storage: Sauerkraut can be stored in the fridge for several weeks, making it a convenient ingredient to have on hand. When purchasing canned sauerkraut, always check the expiration date for optimal freshness.
Conclusion:
Whether you’re enjoying it as a side dish, topping, or ingredient in your favorite recipes, sauerkraut is a great way to add flavor, texture, and nutrition to your meals. Its probiotics and nutrient density make it a healthful addition to any diet, though moderation should be practiced due to its sodium content. This versatile fermented food can be enjoyed in many ways and is particularly ideal for those looking to incorporate more fermented foods into their eating routine.
