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What Is Sauerkraut? | 6 Amazing Nutritional Benefits

Casey Walker
Writer and expert6 years ago
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What Is Sauerkraut?

Sauerkraut is a popular side dish across the world. It originated in China but is often associated with Central and Eastern European cuisine. Sauerkraut is made from finely shredded cabbage. It is fermented, which gives it a sour taste. This fermentation process means it does not need to be frozen or refrigerated to stay fresh. So for meal prep on the go it's a solid choice.

With the rise of international popularity in similarly made products like kimchi, sauerkraut is set to become the new side dish du jour. And with good reason!

Benefits of Sauerkraut

Sauerkraut is packed with nutritional benefits, and here are our favourites:

Dietary Fibre

Sauerkraut is a fantastic source of dietary fibre. This means it satisfies hunger very quickly. It also helps your digestive system. This is especially important if you are eating a high protein diet, as it can help avoid issues like constipation. Fibre is also very beneficial in reducing your harmful cholesterol, which helps to maintain a healthy heart.

Vitamin A

The levels of vitamin A in sauerkraut make it a great choice to boost the appearance of your skin or hair. On the inside of the body, vitamin A helps to maintain and strengthen cells. This means on the outside your skin is less prone to wrinkles and your hair is shiny and strong. If you are prone to skin breakouts, vitamin A will also help to combat that.

Your eyes will also benefit from a vitamin A boost. The cell support provided by vitamin A can help to prevent cataracts and other ocular issues from arriving.


Sauerkraut is packed with iron. This is beneficial to everyone but especially gym goers as it assists with blood circulation. Effective circulation helps to get plenty of oxygen to your muscles and organs to help fuel your workout and recovery.

One consideration for those with heart issues is that sauerkraut is high in sodium, and so this should be considered when planning its inclusion in your meals.

Vitamin C

Just one portion of sauerkraut provides over a third of your daily recommended vitamin C. This is fantastic news for your immune system, helping to fight off colds and other illnesses. Vitamin C also helps cell regeneration, so you'll be boosting the benefits from Vitamin A on your skin, hair and other cells.

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Sauerkraut helps to detox the body of free radicals. This helps to maintain healthy cell development. Some of the antioxidants found in sauerkraut are also anti inflammatory. This is especially useful for those who have issues with their joints or with muscle inflammation and discomfort.

Vitamin K

For strong bones, vitamin K is essential. Luckily, sauerkraut contains over a fifth of your daily recommended amount of vitamin K in a single serving. This helps to regulate the mineralisation of your bones, ensuring they stay strong.

So what are you waiting for? Add a flavour punch and a serious health boost to your meal prep. Sauerkraut can be homemade or found in the international aisle of many supermarkets.

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Casey Walker
Writer and expert
View Casey Walker's profile
Casey Walker is an experienced sports nutrition new product development technologist. He holds a Bachelor of Science in Sports and Exercise Science and a Master of Science in Sports Sciences and Physiology. Casey’s scientific research area of expertise lies in the effects of dietary nitrates on sprint performance and exercise-induced muscle damage. He has also worked as a sports scientist for a medal-winning Paralympic track cyclist, with a goal of qualifying for the Rio 2016 Paralympics. Find out more about Casey’s experience here: In his spare time, Casey is a keen middle-distance runner with an interest in triathlon. He’s always looking out for the latest blends and supplements to improve his half-marathon time and recovery.