Seasonings and extras
Sauerkraut
Fermented cabbage: fiber and lactic bacteria.
Nutrition facts
Serving: 1/2 cup (70 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 13 kcal | |
| Protein | 0.6 g | |
| Carbs | 3 g | |
| Fibre | 2 g | 7 % |
| Sugars | 1.3 g | 1 % |
| Fat | 0.1 g | 0 % |
| Saturated fat | 0 g | 0 % |
| Sodium | 463 mg | 20 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- The values on this page are for canned, and therefore pasteurized, sauerkraut: no live bacteria. Only raw sauerkraut, sold refrigerated, still has them.
- Half a cup provides about 460 mg of sodium, or 20% of the Daily Value; salt is what makes the cabbage ferment, it is not added afterwards.
Preparation
Rinsing and draining sauerkraut removes part of its salt and acidity; the fibre stays. Cooked for a long time, it loses its vitamin C; served raw and unpasteurized, it keeps both vitamin C and bacteria.
To mention to a professional
- If you take a monoamine oxidase inhibitor (MAOI), sauerkraut is among the tyramine-rich foods to mention to a healthcare professional.
- If you need to limit sodium, half a cup is worth a fifth of the Daily Value before rinsing.
Sources
- Sauerkraut, canned, solids and liquids
- USDA FoodData Central, SR Legacy
- Gillman, 2011, Journal of Clinical Psychopharmacology, interactions of irreversible MAOIs
- EFSA, 2011, Scientific Opinion on risk based control of biogenic amine formation in fermented foods
- Health Canada, Sodium in Canada
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.