Carbs In Sauerkraut: Separating Facts From Myths

A single oz (28.3g) serving of sauerkraut contains 1.5 g of carbs. This is significantly lower than that of fresh green cabbages, which contain 2.5 g per 1 oz serving size. Over the years, sauerkraut has gained prominence as a low carb superfood and its use in ketogenic diets. This guide seeks to separate the facts from myths and will go into detail on the health benefits and possible side effects of sauerkraut during ketosis.

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• HOW MANY CARBS IN SAUERKRAUT?

• KETOGENIC DIET AND SAUERKRAUT

• IS SAUERKRAUT GOOD FOR LOSING WEIGHT?

• 5 HEALTH BENEFITS OF EATING SAUERKRAUT

• WHAT’S IN SAUERKRAUT?

• KETOGENIC SAUERKRAUT RECIPES

• Common Questions

How Many Carbs In Sauerkraut?

The number of carbs in sauerkraut will vary depending on the brand, cabbage variety, and length of fermentation time.  

 Ketogenic Diet And Sauerkraut

Ketogenic diets incorporate low carb, high-fat food so as to reduce carbohydrate intake and to replace the primary source of energy with fat. Sauerkraut is considered to be ketogenic safe as it contains significantly reduced amounts of carbs.

Is Sauerkraut Good For Losing Weight?

On top of having a low carb count, sauerkraut is also rich in fiber, which keeps you fuller for longer hence reducing the number of meals you consume per day. This leads to a gradual reduction in fat accumulation in the body, which helps in losing weight.

5 Health Benefits Of Eating Sauerkraut

Full Of Nutritional Goodness - Sauerkraut is considered to be a superfood due to its rich nutritional content. A single cup of sauerkraut contains a range of essential vitamins and minerals. Ref: fdc.gov.

Improving Digestion - Unpasteurized sauerkraut contains billions of live probiotics which help restore the gut flora. Consuming sauerkraut on a regular basis results in increased population of beneficial bacteria in the digestive system, the bacteria acts as the first line of defense against harmful bacteria and toxins.   As a result, common problems such as gas, bloating and diarrhea are greatly reduced. Ref: nih.gov.

Boosting The Immune System - Sauerkraut contains probiotics which have a strong influence on the immune system. Probiotics usually improve the balance of good bacteria in the gut lining which prevents gut related illnesses. Sauerkraut is also rich in iron and vitamin C which support a healthy immune system and hastens the healing process. Ref: ncbi.gov.

Supporting Weight Loss Activities - Sauerkraut contains dietary fiber which makes you feel full for longer thus reducing the number of meals you consume. This is coupled with its low carb count thus your weight loss activities will be more noticeable.  While the mechanism of probiotics on weight loss is not fully understood, scientists have discovered that probiotics rich food encourages more weight loss. Ref: sciencedirect.com.

What’s In Sauerkraut?

Sauerkraut contains only 2 major components and additional flavoring which is optional. The dish requires shredded cabbages which are then pickled with salt for around 4 to 6 weeks. During this process fermentation takes place and naturally occurring bacteria and yeast culture found on the shredded cabbages break down the sugars in the vegetable.

Ingredients In Sauerkraut

• Shredded cabbages

• Salt 

Ketogenic Sauerkraut Recipes

1.  Keto Crock Kielbasa And Sauerkraut

This recipe was inspired by carbmanager.com

Ingredients

• 1 pound of sauerkraut

• 8 oz kielbasa- fully cooked

• ½ teaspoon salt

• 1 teaspoon black pepper

•  ½ teaspoon caraway seed spices

• ¼ teaspoon celery seed spices

•  2 teaspoons mustard seeds- finely ground

• 1 tablespoon paprika

• 2 teaspoons apple cider vinegar

Instructions

1. In a large crockpot, spread half of the sauerkraut and sprinkle half of the seasoning on the sauerkraut.

2. Slice the kielbasa and arrange the pieces on top of the sauerkraut. Top with the rest of the sauerkraut and remaining seasoning.

3. Drizzle apple cider vinegar on the ingredients and avoid stirring them up.

4. Cover the crockpot and proceed to cook for at least 4 hours on high heat.

5. Finally, stir the sauerkraut and kielbasa before serving.

2.  Wiener Sauerkraut Soup

This recipe is inspired by cookpad.com

Ingredients

• 10 hot dogs

• 2 tablespoons avocado oil

• 1 lb. sauerkraut

• 3 cups chicken broth

• ½ cup of filtered water

• 3 bay leaves

• Stevia sweetener packet

• 2 tablespoons Dijon mustard

• 1 small onion

• 2 strips of bacon

• ½ teaspoon black pepper

• ½ teaspoon salt

• 1 teaspoon chives

 Instructions

1.  Dice the bacon and onions into tiny pieces and fry in a pot until they are browned.

2.  Add water, oil, mustard, pepper, mustard, bay leaves, broth, and sweetener.

3.  Chop up the sauerkraut to make it less stringy and add into the pot.

4.  Chop up the hot dogs into quarter-inch width and add into the soup.

5.  Add a pinch of baking soda and heavy cream and stir.

6.  Serve the soup hot and garnish with chives

3.  Polish Sausage With Bacon And Sauerkraut Casserole

This recipe was inspired by indianmommy.com

Ingredients

• 3 strips of bacon- diced

• 2-foot-long cooked polish sausage

• 1 onion- diced

• 2 stalks celery- diced

• 1 pound of sauerkraut- rinsed and drained

•  1 tablespoon caraway seeds

• 1 teaspoon paprika

• ½ teaspoon black pepper- ground

• 2 tablespoons freshly squeezed lemon juice

• 1 teaspoon avocado oil

• 1 cup sharp cheddar cheese- shredded

• ½ cup crispy fried onions

• 2 tablespoons butter- cubed

Instructions

1.  Over medium heat, warm the avocado oil in a large oven-safe skillet.

2.  Cook the bacon until crisp, once browned, place them on a paper towel-lined plate.

3.  Add the polish sausage into the skillet and cook until browned on all sides.

4.  Remove the cooked polish sausage and place on a paper towel-lined plate.

5.  Add celery and onions into the skillet and cook for 5 minutes before adding paprika, caraway seeds, black pepper, and cook until the onions are softened.

6.  Add the sauerkraut and stir well.

7.  Add in the sausage and bacon and stir well for 10 minutes.

8.  Add the lemon juice and continue to stir.

9.  Level out the top and add in the cheesy, crispy onions and cubed butter.

10.  Place the skillet under a broiler for 5 minutes.

11.  Remove and serve with sour cream on the sides.

4.  Keto Reuben

This recipe is inspired by hip2keto.com

Ingredients

• ¼ cup sauerkraut cabbage

• 3 oz corned beef- chopped

• 1 teaspoon avocado oil

•  2 tablespoons yellow onion- chopped

•  ½ cup shredded cabbage

• ¼ cup shredded swiss cheese

• Salt and black pepper to taste

Instructions

1.  In a large mug, add the corned beef, onions, avocado oil, and caraway seeds. Mix thoroughly.

2.  Add in sauerkraut and shredded cabbage.

3.  Microwave the mixture for 2 minutes on high temperature

4.  Remove the mug from the microwave and mix it with a fork.

5.  Top off with swiss cheese and microwave for another 1 minute or until all the cheese melts.

6.  Top off with a tablespoon of keto thousand island dressing

Common Questions

How many carbs in sauerkraut and sausage?

One ounce of sauerkraut and sausage contains 3g of carbs.

How many carbs in sauerkraut and pork?

One oz of sauerkraut and sausages contains 4g of carbs.

For Our Full List Of Recommended Fermenting, And Canning Products Check Out Our Article Here!