Benefits of Fermented Food: Saurkraut

Cara Wiseroots
Mar 5, 2025
6 min read

Updated: Mar 6, 2025

Sauerkraut is a chopped, raw, fermented cabbage dish. During the fermentation process, sauerkraut goes through a chemical breakdown that helps boost its nutritional profile. It is versatile, Nutritious, low in calories and full of vitamins, minerals and health probiotics that support overall health and gut immunity

Saurkraut is said to contain the following per 100g raw and unpasteurised :

Vitamins

Vitamin C14.7mg 24% RDA
Vitamin K13.0 mcg 16% RDA
B6 Pyridoxine 0.1 mcg 6% RDA
Folate 24.0 mcg 6% RDA
Choline 10.4 mg 2% RDA
B5 Pantothenic Acid 0.1 mg 1% RDA
B3 Niacin 0.1 mg 1% RDA
Vitamin E 0.1mg 1% RDA
Thiamin (B1) 1% RDA
Riboflavin (B2) 1% RDA

Minerals

Sodium 661mg 28% RDA
Iron 1.5mg 8% RDA
Manganese0.2 mg 8% RDA
Potassium170mg 5 % RDA
Copper0.1mg 5% RDA
Magnesium13.0 mg 3% RDA
Calcium30.0mg 3% RDA
Phosphorus20.0 mg. 2 % RDA
Selenium0.6 mcg 1 % RDA
Zinc0.2 mg 1%RDA

Omegas

Omega-3 Fatty Acids 33.0 mg
Omega-6 Fatty Acids 34.0 mg

Probiotic strains

Lactobacillus brevis
Lactobacillus curvatus
Lactobacillus plantarum
Lactobacillus sakei
Lactococcus lactis
Leuconostoc citreum
Leuconostoc fallax
Leuconostoc mesenteroide

Other

sulforaphane

Sauerkraut also contains the compound sulforaphane which has anti inflammatory, antioxidant and antimicrobial properties that may support in preventing cancer

indole-3 carbinol

Sauerkraut's contains indole-3 carbinol compound, in the cabbage and protects against inflammation and may protect against cancer.

The benefits of saurkraut

IMPROVES DIGESTION

Fermented foods are probiotic-rich and help raise the diversity of your gut biome assisting you to raise your guts healthy bacteria population, healthy bacteria can assist you to fight off ‘nasty bad bacteria’. Sauerkraut also contains digestive enzymes that help break down food and assist easier absorption of nutrients, enhancing the amount of nutrients you get from other foods.

REGULATES IMMUNE SYSTEM

Saurkraut contains high levels of vitamin C making this food great for your immune system.

A lot of your immunity is created in your gut, fermented foods help improve overall gut microbiome flora, which contains both beneficial bacteria as well as nonbeneficial microorganisms such as bacteria, viruses, and fungi) and research suggests that probiotic-rich foods like sauerkraut might help lower the chances of getting ill from virus or even developing a UTI (urinary tract infection)

BETTER BONES

the vitamin K & B, magnesium and calcium present in sauerkraut can assist to Build Stronger Bones, playing a part to direct calcium to bones helping bone mineralization. Vitamin B is essential for metabolizing key nutrients to support strong bones

IMPROVES GUT-BRAIN AXIS

A healthy gut leads to a healthy mind, and studies are exploring how the gut and brain interact, finding that their connections influence many body functions as well as assisting to reduce Stress hormones in the body helping to improve mood, memory, and symptoms of mental health conditions like depression and anxiety

CANCER PROTECTION

The sauerkraut fermentation process produces compounds that limit the growth of pre-cancerous cells, and The antioxidants in cabbage have been shown to curb the risk of cancerous cells developing and spreading. More research into the anti-cancer benefits are needed.

FAQ

CAN I HAVE SAURKRAUT EVERY DAY?

yes! it is totally safe to eat raw sauerkraut every day, use in small amounts combined with meals, and probiotic-rich foods are very beneficial when taken daily by healthy adults and children. Avoid pasteurised store sauerkraut as it doesn’t contain the same properties as the pasteurization process and exposure to heat kills the product's beneficial bacteria.

HOW TO EAT SAURKRAUT

pop it on salads
stir it into soups
add it to stews
in sandwiches
take a shot of the juice
use the juice in salad dressings

OTHER FERMENTED FOODS

kimchi (oriental fermented vegetables)
the following can be fermented: vegetables, beans and meat
sourdough bread & baked products (ie crackers, biscuits, flatbread, pancakes etc)
milk kefir /water kefir
natural yogurt
kombucha

for leaves wash well and air dry, if using a tight head cabbage just remove the outer leaves no need to wash

SAURKRAUT RECIPE

Here are basic Instructions, visit my video on youtube for more info

SALT QUANTITY REQUIRED: 2-3% salt, 25g 2 tbsp salt per 1 litre of water. Use sea salt or Pink Himalayan Sea Salt over table salt for its many health benefits with no additives, if you use celtic or himalayan salt you will add extra natural minerals

CHOOSE ORGANIC AND IN SEASON CABBAGE, some prefer a tight head napa cabbage. for leaves wash well and air dry, if using a tight head cabbage just remove the outer leaves no need to wash
you can also add: fresh garlic, fresh ginger, fresh herbs such as parsley, coriander etc, mustard seeds, cumin seed, etc or chopped up lemon for more zing, chop very finely
USE SPRING WATER OR CLEAN FILTERED WATER
CLEAN & STERILISE ALL JARS, all equipment, knife, chopping board and surfaces etc
WASH HANDS put gloves on if required
cut cabbage very finely leaving no large chunks. only use the leaves
massage cabbage, sprinkle with salt and squeeze til it goes soft
place in sterilised jar, pack down lightly
add brine on top (room temperature, never use hot or just boiled water)
LEAVE 2 FINGERS SPACE AT THE TOP OF THE JAR - loosely placed the lid (do not tighten)
STORE in a cool place away from sunlight
check daily
TIME TAKES: 4 days to 2 weeks to ferment fully depending on room temperature
STORES for at least 1 month, store in fridge

always chop cabbage super finely carefully using a sharp knife or mandolin

TIPS

SUBMERGE all of the food under the brine, remove all bubbles or air pockets by pushing down the food under the brine
USE WEIGHTS Or bag filled with water, weights, glass or food grade plastic jar or tub can also do the trick
always check, look and smell. don’t eat if in doubt, signs it’s not worked are: if there is mould, if the liquid brine goes thick or gloopy, if it smells really bad (saurkraut should smell funky and fresh with a high pitch ‘whew!’, not rotten or bad) it’s a sign bad bacteria is in there so ditch it and try again
if your saurkraut is successful you can add 1tbsp of the juice to a new batch of saurkraut as a starter to get it fermenting quicker

i added mustard seeds, cumin-seeds and ginger to this batch

CONTRAINDICATED USE OF SAURKRAUT AND FERMENTED FOODS

Sauerkraut is generally safe for most people, the following people should avoid sauerkraut if you have these conditions:

If you have an underlying health condition, are immunocompromised,
digestive conditions like IBS may worsen symptoms, including anyone who suffers from intense bloating, gas or stomach pain
people who are sensitive to histamine (allergies or intolerance) should avoid
chronic migraines may experience unwanted side effects when consuming fermented foods that contain histamines
if you are taking MAOIs antidepressant medications (monoamine oxidase inhibitors)

Thank you for reading this blog on sauerkraut. I also have a video on YouTube for beginners sauerkraut making please visit, watch subscribe to my channel

I am also available for vital homeopathy therapist sessions which also include diet consultations and can assist with weight loss

cara wiseroots

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