Is Sauerkraut Keto or Not?

Is Sauerkraut Keto or Not?

You might also be wondering about sauerkraut. Sauerkraut is a common condiment that people add to their hot dogs, bratwurst, and hamburgers. If you are someone who has fallen in love with sauerkraut, you may be wondering if you can include sauerkraut as a part of your keto diet. Fortunately, sauerkraut is keto-friendly. At the same time, sauerkraut is a food that you have to measure carefully before you include it with your meals regularly if you follow the keto diet since too much could potentially kick you out of ketosis.

Sauerkraut with fennel seeds and red pepper burning

Sauerkraut Nutritional Facts

When you take a look at the nutrition facts of sauerkraut, it has approximately 4 grams of carbohydrates per 100 grams serving. It is highly unlikely that you are going to add a hundred grams of sauerkraut to your food, so you should be able to keep yourself under your carbohydrate limit. In addition, sauerkraut also contains 2.9 grams of fiber, so the net carbohydrate count should be slightly lower.

In addition, sauerkraut also contains approximately one gram of protein and 0.1 grams of fat in 100 grams. Finally, sauerkraut also contains 661 mg of sodium, which can be a bit high. 

Health Benefits of Sauerkraut 

If you decide to go with sauerkraut, there are a number of health benefits you will enjoy. For example, sauerkraut can help you improve the health of your immune system. Sauerkraut can also reduce inflammation throughout the body.

If you consume sauerkraut regularly, you can also significantly improve the health of your digestive tract because of the additional probiotics. This could be beneficial for people who suffer from gastrointestinal problems, including irritable bowel syndrome. Furthermore, sauerkraut contains a lot of probiotics that can help you take care of your digestive tract as well.

Finally, consuming sauerkraut regularly might also be able to help those who suffer from seasonal allergies. If you are someone who develops allergic reactions from time to time, then you may be able to benefit from consuming sauerkraut. 

Pickled cabbage – sauerkraut in a bowl

Best Keto Brands of Sauerkraut 

Because sauerkraut contains approximately four grams of carbohydrates per 100 grams, it is important to take a look at a few brands of sauerkraut that might be able to help you stay a bit further underneath your limit. For example, you may want to take a look at Organic Sauerkraut from Woodstock, which does not contain any net carbs at all. This is a great way for you to enjoy sauerkraut without coming anywhere close to your limit. You may also want to consider Saverne Artisanal Kraut, which also does not contain any net carbs in a single serving. 

Kimchi is another fermented food that can be part of a low-carb ketogenic diet as well. Both kimchi and sauerkraut can supply the daily required amount of Vitamin K2


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