scored 89/100
Sauerkraut is fermented cabbage rich in probiotics, vitamin K, and fiber, supporting gut health and longevity through microbial diversity and bioavailable nutrients.
1.2 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 89.
Less a 2.0 anti-nutrient penalty (high sodium).
Sauerkraut originates from Central European cuisine and represents one of humanity's oldest fermentation traditions, dating back millennia. The fermentation process transforms raw cabbage through lactobacillus and other beneficial bacteria, creating a unique nutritional profile. Unlike raw cabbage, fermented sauerkraut develops a living probiotic culture that survives to the gut when unpasteurized. This fermentation dramatically increases bioavailability of nutrients, particularly vitamin K2 (produced by bacteria), and generates additional bioactive compounds including isothiocyanates and phenolic acids. At just 19 calories per 100g with 2.9g fiber, sauerkraut provides substantial nutritional density without caloric burden. The sodium content (661mg per 100g) reflects the traditional salt fermentation process, which is essential for preserving and enabling the fermentation. For longevity, sauerkraut's primary value lies in supporting gut microbiome diversity—a hallmark of healthy aging—and providing easily-digestible sulfur compounds from cruciferous vegetables. The combination of probiotics, prebiotics (fiber), and phytochemicals makes sauerkraut a functional food that bridges fermentation science with modern longevity research.
Live lactobacillus cultures and other lactic acid bacteria colonize the intestinal tract, increasing microbial diversity. Fiber acts as prebiotic fuel for beneficial bacteria. Short-chain fatty acids produced during fermentation strengthen the intestinal epithelial barrier and reduce intestinal permeability.
Fermentation pre-digests food compounds and produces additional enzymes. Lactic acid bacteria enhance the bioavailability of minerals like iron and calcium, and increase vitamin synthesis including folate and B vitamins.
Butyrate and other short-chain fatty acids produced by fermentation modulate immune cell differentiation, promoting regulatory T cells. Postbiotics (bacterial metabolites) activate pattern recognition receptors that strengthen innate immunity while reducing pro-inflammatory cytokine production.
Lactobacillus species synthesize vitamin K2 (menaquinone) during fermentation. Vitamin K2 activates osteocalcin and matrix Gla protein, proteins essential for bone mineralization and cardiovascular calcification prevention.
Fermentation enhances conversion of glucosinolates to isothiocyanates (sulforaphane analogs), which activate Nrf2 antioxidant pathways and phase II detoxification enzymes in the liver and intestinal epithelium.
Sauerkraut can be consumed throughout the day. Some evidence suggests consuming probiotics with meals improves survival through the stomach acid barrier compared to fasting. Consistent daily consumption matters more than timing.
Fasting-compatible
While sauerkraut is compatible with fasting due to minimal calories, consuming it with meals—particularly with fat and protein—may optimize probiotic survival and nutrient absorption. Time-restricted eating combined with daily sauerkraut consumption supports circadian-aligned microbiome function.
Per 100 g of the default form. Bars show how much higher or lower sauerkraut is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Sauerkraut is classified as a vegetable. Sauerkraut is fermented cabbage rich in probiotics, vitamin K, and fiber, supporting gut health and longevity through microbial diversity and bioavailable nutrients.
Sauerkraut scores 89/100 in Formulate, making it a great choice. Its strongest contributions come from Sodium, Vitamin C, Vitamin K. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 0.8 g of protein (~2% of the 50 g daily value).
Not really. A 85 g serving provides about 2.5 g of fiber (~9% of the 28 g daily value).
In a 85 g serving, sauerkraut is highest in Sodium (~24% DV), Vitamin C (~14% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 1.2 g of net carbs (3.6 g total minus 2.5 g fiber).
Best any time of day. Sauerkraut can be consumed throughout the day. Some evidence suggests consuming probiotics with meals improves survival through the stomach acid barrier compared to fasting. Consistent daily consumption matters more than timing.
A typical serving is around 85 g (~16 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating sauerkraut alongside several other vegetable sources.
Sauerkraut pairs nicely with: Pair with fatty fish (salmon, mackerel) because vitamin K2 and fat-soluble vitamins require dietary fat for optimal absorption, and both foods support anti-inflammatory pathways; Combine with whole grains (brown rice, oats) because the prebiotic fiber in sauerkraut feeds the microbiota that ferments grain fibers, creating synergistic short-chain fatty acid production; Serve alongside legumes (lentils, chickpeas) because sauerkraut's enzymes and probiotics improve the digestibility and mineral bioavailability of plant proteins and polyphenols; Eat with cruciferous vegetables (broccoli, cauliflower) because both contain glucosinolates, and sauerkraut's enzymes further optimize their conversion to bioactive isothiocyanates.
High sodium.
Encyclopedia entries that supply the same signature nutrients sauerkraut contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients sauerkrautcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.