Sauerkraut in a bowl

Is Sauerkraut Keto?

Sauerkraut, a traditional fermented cabbage dish, has long been valued for its tangy flavor and health benefits. For those following a ketogenic diet, understanding the carbohydrate content of foods is crucial. This article explores whether sauerkraut is compatible with the keto lifestyle, delving into its nutritional profile, health benefits, and how it can be incorporated into a keto diet effectively.

What is Sauerkraut?

Sauerkraut is a fermented food known for its distinctive sour taste and long shelf life. Originating from Eastern Europe, it has become a staple in various cuisines around the world. The fermentation process involves lactic acid bacteria, which gives sauerkraut its characteristic flavor and preserves it naturally.

This dish is typically made by combining shredded cabbage with salt and allowing it to ferment over several weeks. The result is a versatile food that can be used in a range of dishes, offering a unique combination of taste, nutrition, and culinary flexibility.

Nutritional Profile of Sauerkraut

NutrientAmount per 1 Cup
Total Carbs6.1g
Dietary Fiber4.1g
Net Carbs2g

Sauerkraut is low in calories and carbohydrates, making it an excellent choice for keto dieters. A single cup contains just over 6 grams of total carbs and 2 grams of net carbs, once the fiber is subtracted. This low net carb count is crucial for maintaining ketosis, the metabolic state central to the ketogenic diet.

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Is Sauerkraut Keto-Friendly?

Sauerkraut is indeed keto-friendly, primarily due to its low net carbohydrate content. For those on a ketogenic diet, monitoring carb intake is essential, and sauerkraut fits well within these dietary restrictions. However, it’s important to be cautious with store-bought varieties, as some may contain added sugars, which can increase the carb count.

Ideally, sauerkraut should only contain cabbage and salt, with perhaps some spices like caraway seeds for flavor. Homemade sauerkraut is often the best choice for keto dieters, as it allows full control over the ingredients and ensures no unwanted carbs are added.

Health Benefits of Sauerkraut on a Keto Diet

  1. Rich in Probiotics: Enhances gut health.
  2. High in Vitamins: Contains vitamin C, B6, and K1.
  3. Mineral-Rich: Source of potassium, magnesium, and zinc.

Sauerkraut offers numerous health benefits that align well with the objectives of a ketogenic diet. Its high probiotic content supports gut health, improving digestion and boosting the immune system. The presence of essential vitamins and minerals contributes to overall nutritional balance, often needed in restrictive diets like keto.

Additionally, the fiber in sauerkraut aids in digestion and can help in managing blood sugar levels, making it a valuable addition to a keto diet.

How to Incorporate Sauerkraut into a Keto Diet

Incorporating sauerkraut into a ketogenic diet is straightforward and versatile. It can be used as a flavorful side dish, added to salads for a tangy twist, or included in keto-friendly recipes like stews and casseroles. For a classic combination, pair sauerkraut with fatty meats like pork or sausage, which aligns with the high-fat requirements of the keto diet.

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When using sauerkraut, portion control is key; a serving size of about one cup is ideal to maintain the right balance of carbohydrates. Regular consumption of sauerkraut can enrich the diet with essential nutrients while keeping it interesting and varied.

Potential Downsides and Considerations

While sauerkraut is generally beneficial for a keto diet, there are a few considerations. Some individuals might experience bloating or digestive discomfort due to its high fiber and probiotic content, especially when consumed in large quantities.

Additionally, those sensitive to histamines should be cautious, as fermented foods like sauerkraut are high in histamines. Always check labels for added sugars, especially in commercial varieties, to avoid unintentionally exceeding carb limits.

Comparison with Other Fermented Foods

FoodNet Carbs per CupProbiotic Content
Kefir10-15gVery High

Compared to other fermented foods, sauerkraut stands out for its lower carb content, making it more suitable for a keto diet. While foods like kefir and yogurt offer high probiotic content, their higher carb counts can be restrictive for keto dieters. Sauerkraut offers a balanced combination of low carbs and high probiotics, alongside essential vitamins and minerals, making it an excellent choice for those on a ketogenic diet.


  1. Can sauerkraut kick you out of ketosis? No, its low net carb content is unlikely to affect ketosis.
  2. Is store-bought sauerkraut keto-friendly? Yes, but check for added sugars.
  3. How much sauerkraut can I eat on keto? A cup serving size is ideal to stay within carb limits.


Sauerkraut is a keto-friendly food that offers a unique blend of flavor, nutrition, and health benefits. Its low carbohydrate content, coupled with high probiotic and nutrient density, makes it an excellent addition to a ketogenic diet.

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By incorporating sauerkraut into meals, keto dieters can enjoy its tangy taste while reaping its health benefits. As with any dietary choice, moderation and attention to individual tolerances are key to enjoying sauerkraut on a keto diet.