Is Sauerkraut Keto?

Fermented
Sauerkraut sticker illustration
KETO VERDICTYES

Excellent for keto: ~1.4g net carbs per 100g, very low calories, and probiotic-rich. Enjoy unheated as a daily condiment to boost flavor and support gut health without denting your carb budget.

Excellent for keto: ~1.4g net carbs per 100g, very low calories, and probiotic-rich. Enjoy unheated as a daily condiment to boost flavor and support gut health without denting your carb budget.

  • Net carbs (100g)1.4g
  • Protein (100g)0.9g
  • Fat (100g)0.1g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
1.4g
Total Carbs
4.3g
Fiber
2.9g
Protein
0.9g
Fat
0.1g
Calories
19

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Very low net carbs (~1.4g/100g) fit any keto plan
  • High fiber (2.9g/100g) adds volume and supports digestion
  • Naturally fermented—no added sugar when traditionally made
  • Low calorie density allows generous portions
  • Nutrient-dense: fermentation can improve vitamin C and K bioavailability

HEALTH BENEFITS

  • Provides live cultures that may support a healthy gut microbiome
  • May improve digestion and reduce post-meal bloating in some individuals
  • Source of vitamin K (including K2 in some traditionally fermented batches) for bone and heart health
  • Antioxidant compounds from cabbage and fermentation may help temper inflammation
  • Gut support may indirectly benefit immune function via the gut–immune axis
  • Fermentation can enhance nutrient bioavailability and flavor
  • Very low glycemic impact—helpful for stable blood sugar on keto
  • May support mood via the gut–brain axis (emerging evidence)

PREPARATION SUGGESTIONS

CLASSIC SIDE DISH

Serve raw sauerkraut as a tangy side with grilled meats, sausages, or pork chops.

KETO REUBEN BOWL

Combine sauerkraut with corned beef (or brisket), Swiss cheese, and sugar-free Russian or thousand island dressing over a bed of shredded romaine.

PROBIOTIC SALAD TOPPER

Add raw sauerkraut to green salads for a tangy, probiotic boost.

FERMENTED SCRAMBLE

Mix sauerkraut into scrambled eggs with cheese after cooking to keep probiotics intact.

KETO HOT DOG TOPPING

Top grass-fed hot dogs or bratwurst with sauerkraut and mustard.

SAUERKRAUT JUICE TONIC

Sip 1–2 Tbsp of the probiotic brine diluted in water before meals as a digestive tonic.

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