By Alyssa Morlacci
Updated on 14. Sep. 2020

The mildly acidic and vitamin-C rich ingredient sauerkraut appropriately translates to "sour cabbage."

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  • ...provides vitamins.
    Sauerkraut is a strong source for Vitamin C. Just one 250-gram portion provides 50 milligrams of the substance that strengthens the body's defenses, covering half of the average daily requirement.
  • ...might help prevent cancer.
    According to researchers, certain secondary plant substances in sauerkraut (isothiocyanates) are supposed to slow down cancer growth in the lungs, breast, liver and intestines.
  • good for digestion.
    People who eat sauerkraut rarely have digestive problems. This is partly because of its fiber content. On the other hand, sauerkraut contains lactic acid bacteria that ensure a healthy intestinal flora and stimulate the immune system.
  • particularly healthy raw.
    You get the most benefits when you eat sauerkraut raw — for example, as a salad with apples, pineapple, grapes or red pepper and finely chopped onions.
  • ...provides vitamin B12.
    Vegans in particular should eat sauerkraut often. It's the only vegetable that contains vitamin B12, which is otherwise only found in animal products (meat, fish, milk, eggs). The body needs vitamin B12 for blood formation and for building cell nuclei.
  • ...should only be cooked briefly.
    The longer you cook sauerkraut, the more vitamin C and lactic acid bacteria is lost. Therefore, you should only cook sauerkraut for five to 10 minutes.
  • better fresh from the barrel.
    Sauerkraut has more taste and healthy ingredients when it's fresh from the fermentation barrel. You can get it in organic shops, health food stores and at the weekly market.

What You Should Know About Sauerkraut

Sauerkraut is healthy and cheap. Learn about the lactic acid vegetable and its beneficial effects.


The method of marinating and fermenting cabbage was developed in ancient Greece and the Roman Empire as well as in China. The Korean variant of sauerkraut, the kimchi, was developed in the 7th Century. 


Sauerkraut is, as the name suggests, sour. Poorly fermented cabbage sometimes has a bitter, musty or overly acidic taste. This is why many people do not like sauerkraut.

Here you will find all sauerkraut recipes.

How Healthy Is Sauerkraut?

Sauerkraut contains almost twice as much vitamin C as average apples. Even if it's reheated several times, at most it will lose 30 percent of its beneficial content. 

Research shows that regular consumption of sauerkraut slows down the formation of carcinogenic substances in the intestine. The lactic acid of sauerkraut seems to be involved in this positive effect. It allows a healthy bacterial flora to sprout in the intestine, thus creating a healthy basis for the body's immune defence.

The roughage, which is also abundant in sauerkraut, ensures food residues are removed quickly and smoothly. This prevents unwanted substances from settling in the intestines.

Sauerkraut becomes crumbly and easier to digest if it's cooked. It is even easier to digest with a generous amount of spices that promote digestion, such as caraway.

Nutritional values of sauerkraut (drained) per 100 grams  
Calories 21
Protein 1.5 grams
Fat 0.3 grams
Carbohydrates 0.8 grams
Dietary Fiber 2.1 grams
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