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Is Sauerkraut Keto-Friendly?

Sauerkraut on a kitchen counter

Is Sauerkraut Keto-Friendly? The short answer is, absolutely yes! But there's more to it.

In this article, we're going to delve deeper into the world of sauerkraut, a tangy, fermented favorite that's more than just a hot dog topping.

We'll provide a full breakdown of sauerkraut’s carbs, explore different ways to incorporate it into your keto diet, and shine a light on its overall benefits and nutritional value.

So, let's take this flavorful journey together and discover why sauerkraut can be a delightful addition to your keto meal plan.


  • Yes, Sauerkraut is absolutely keto-friendly.
  • Sauerkraut is rich in vital nutrients like Vitamin C, Vitamin K1, Iron, and Manganese, and it's also a good source of probiotics.
  • There are numerous ways to enjoy sauerkraut on a keto diet—from side dishes to main courses.

Is Sauerkraut Keto-Friendly?

Yes, sauerkraut is keto-friendly. It contains only 1.38g of net carbs per 100g, making it a suitable addition to a ketogenic diet.

Sauerkraut earns its title as a keto-friendly food due to its low carbohydrate content. In a ketogenic diet, the goal is to limit carb intake to force the body to use fats for energy. With just 1.38g of net carbs per 100g serving, sauerkraut fits well within the carb limits set by most ketogenic diets.

It's worth noting that a typical serving size of sauerkraut is usually around 100g. This means that consuming a usual serving of sauerkraut will not significantly increase your daily carb intake. Therefore, people following a keto diet can enjoy sauerkraut without worrying about exceeding their carb limit.

Can You Have Sauerkraut on a Strict Keto Diet?

Yes, you can include sauerkraut in a strict ketogenic diet. A strict keto diet typically involves limiting your net carb intake to less than 20g per day. Given that sauerkraut has only 1.38g of net carbs per 100g serving, it can fit comfortably within this carb limit.

Even for those who are on a slightly less strict keto diet or low-carb diet, which generally involves limiting carb intake to between 30-50g of net carbs per day, sauerkraut is a viable choice. Due to its low carb content, it's an easy addition to your daily meals without the worry of exceeding your carb limit.

Keeping track of your carb intake is crucial in maintaining a keto diet. There are many resources available, such as mobile apps and online tools, that can help monitor carb intake effectively. By using these tools, you can include foods like sauerkraut in your meal plan without disrupting your state of ketosis.

Carbs In Sauerkraut

Sauerkraut contains 1.38g of net carbs per 100g serving. This low amount of carbohydrates categorizes sauerkraut as a low-glycemic food.

Sauerkraut Nutrition Facts

Sauerkraut, a tangy fermented cabbage, offers a variety of nutrients packed into a 100g portion. Let's dive into what makes up this unique dish.

Starting with the macronutrients, sauerkraut provides about 4.3g of carbohydrates, with 2.9g being dietary fiber. It's low in proteins, with just 0.9g, and contains minimal fat, around 0.2g. With these figures, it makes a low-calorie food, offering just 19 kcal per 100g. Now onto the micronutrients, sauerkraut is loaded with essential vitamins and minerals. It's particularly rich in Vitamin K1, with over a third of the recommended daily intake. It also supplies a good amount of Vitamin C, supporting immune health, and smaller amounts of Vitamin B6 and B9.

In the mineral department, sauerkraut brings to the table a notable amount of iron, good for blood health, and manganese, necessary for bone health and metabolism. It also contains minor amounts of calcium, potassium, and magnesium.

Key nutrients to highlight in sauerkraut are its fiber content, supplying 12% of the daily requirement, and Vitamin K1, supporting bone health and blood clotting. Furthermore, due to its fermentation process, it's packed with probiotics, beneficial for gut health.

Nutrient NameAmount and Unit per 100g
Net Carbs 1.38g
Carbohydrate, by difference 4.28g
Fiber, total dietary 2.9g
Total fats 0.14g
Protein 0.91g
Sodium, Na 661.0mg
Potassium, K 170.0mg
Magnesium, Mg 13.0mg
Calcium, Ca 30.0mg
Vitamin A 1.0ug
Vitamin B-6 0.13mg
Vitamin C, total ascorbic acid 14.7mg
Vitamin E (alpha-tocopherol) 0.14mg
Vitamin K1 13.0ug
Copper, Cu 0.1mg
Iron, Fe 1.47mg
Phosphorus, P 20.0mg
Selenium, Se 0.6ug
Zinc, Zn 0.19mg
Fluoride, F 7.0ug
Beta-carotene 8.0ug
Lutein + zeaxanthin 295.0ug
Betaine 0.5mg
Manganese, Mn 0.15mg
Thiamin 0.02mg
Riboflavin 0.02mg
Niacin 0.14mg
Pantothenic acid 0.09mg
Folate, total 24.0ug
Choline, total 10.4mg
Calories 19.0kcal
Water 92.52g
Tryptophan 0.01g
Threonine 0.02g
Isoleucine 0.02g
Leucine 0.03g
Lysine 0.03g
Methionine 0.01g
Cystine 0.01g
Phenylalanine 0.02g
Tyrosine 0.01g
Valine 0.03g
Arginine 0.05g
Histidine 0.02g
Alanine 0.03g
Aspartic acid 0.09g
Glutamic acid 0.21g
Glycine 0.02g
Proline 0.03g
Serine 0.04g
Fatty acids, total saturated 0.03g
Fatty acids, total monounsaturated 0.01g
Fatty acids, total polyunsaturated 0.07g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Sauerkraut on a Keto Diet

Sauerkraut is not only low in carbs but also packed with a variety of beneficial nutrients. It's a good source of Vitamin C, Vitamin K1, and various minerals such as Iron and Manganese. Additionally, sauerkraut is known for its probiotic properties, promoting a healthier gut.

Incorporating Sauerkraut into Your Keto Meal Plan

  1. A simple way to include sauerkraut in your keto diet is by using it as a side dish for your meals. Its tangy flavor adds a unique touch to various dishes, complementing the taste of meats and cheeses.
  2. For a creative twist, consider incorporating sauerkraut into your salads. Alternatively, you can use it as a topping for keto-friendly hot dogs or sausages.
  3. You could also experiment with recipes like keto-friendly sauerkraut soup or sauerkraut-stuffed chicken. These dishes not only add variety to your meals but also make the most of sauerkraut's unique flavor.

Keto-Compatible Alternatives for Sauerkraut

  1. Kimchi: Similar to sauerkraut, Kimchi is a fermented cabbage product but with a distinct Korean twist. It's slightly spicier and provides similar probiotic benefits. Kimchi can be used in recipes like keto-friendly stir-fries or as a topping for grilled meats. In terms of nutritional profile, it is also low in carbs like sauerkraut.
  2. Pickles: Pickles are another low-carb alternative that can add a crunch to your keto meals. They can be used in salads, as a side dish, or even as a snack. Be mindful of the sodium content, as pickles can be high in salt.
  3. Fermented radishes: While providing a different flavor, fermented radishes are also low in carbs and can bring an exciting element to your dishes. They can be used in similar ways as sauerkraut, in salads or as a side dish.

Concluding Thoughts on Sauerkraut and Keto

Sauerkraut, with its low carb content and host of beneficial nutrients, certainly qualifies as a keto-friendly food. It's rich in vitamins and minerals like Vitamin C, Vitamin K1, Iron, and Manganese, along with probiotics that support gut health.

While the high sodium content of sauerkraut warrants mindful consumption, its unique flavor and versatility in various dishes make it an exciting addition to a keto meal plan. Be it as a side dish, a salad ingredient, or an intriguing element in more elaborate recipes, there are plenty of ways to enjoy sauerkraut while sticking to your low-carb regimen.

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Yes, homemade sauerkraut is keto-friendly, just like store-bought. However, it can offer more control over the ingredients, allowing you to regulate the sodium content.

Fermentation doesn't impact the carb content significantly, so fermented sauerkraut remains keto-friendly.

That depends on the flavoring added. Some flavorings may increase the carb content, so it's important to check labels when possible.

Yes, but portion control is essential, as even low-carb foods contribute to your daily net carb limit.