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Many people turn to fermented foods for their health benefits and fiber — but on a low carb diet, some of them are off limits. Where does sauerkraut (a.k.a. fermented cabbage leaves) stand on the low carb spectrum? Is sauerkraut keto? Let’s take a closer look at carbs in sauerkraut and how to enjoy it on a low carb diet.
New to counting carbs or keto? Learn the keto diet basics here and grab my printable keto cheat sheet system to make it easy.
Is Sauerkraut Keto Friendly?
Yes, sauerkraut is keto! Just like cabbage, sauerkraut is low in carbohydrates and easy to enjoy abundantly on a keto diet. However, watch for sugar added in pre-made sauerkraut, as this can spike the carb count; the best sauerkraut ingredients are simply cabbage and salt, but added caraway seeds for flavor are also fine.
Is sauerkraut low carb as well? Absolutely. You can work sauerkraut into low carb macros with ease.
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How Many Carbs In Sauerkraut?
Does sauerkraut have carbs? Yes, but they are low. You can enjoy an entire cup of sauerkraut for 6.1g total carbs [*].
How many net carbs in sauerkraut? Since it is rich in fiber, net carbs for the same serving size clock in at 2 grams.
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Sauerkraut Nutrition & Benefits
Like other fermented low carb vegetables, sauerkraut is a delicious addition to a keto or low calorie diet because of its added benefits. Below are the full nutrition facts for a 1-cup serving of sauerkraut:
- 27 calories
- 1.3 grams of protein
- 0.2 grams total fat
- 6.1 grams total carbs
- 4.1 grams of fiber
Sauerkraut is a treasure trove of vitamins (including vitamin C, vitamin B6, and vitamin K1) as well as minerals (including potassium, magnesium, and zinc).
Best of all, sauerkraut is a rich source of probiotics: Beneficial bacteria that grow during the fermentation process. You can also find probiotics in foods like yogurt or kefir, but sauerkraut is one of the best ways to get them on a keto diet. Studies have shown that sauerkraut (particularly unpasteurized varieties) can improve digestion [*], increase healthy gut flora and improve gut health, and reduce the constipation, bloating, and diarrhea linked to conditions like Crohn’s disease [*].
Keto Sauerkraut Recipes
Whether you serve it as a condiment, side dish, or key ingredient, the tangy taste of sauerkraut makes any meal pop with flavor. Try including it in these low carb sauerkraut recipes!
Keto Reuben Casserole
All the best parts of the sandwich, in casserole form! Rich layers of corned beef, Swiss cheese, and sauerkraut make this dish so simple and comforting. If you prefer the classic sandwich, try this keto reuben recipe instead!
Get The Reuben Casserole Recipe
Keto Sauerkraut And Kielbasa
This low carb sausage and sauerkraut recipe takes only 5 minutes to prep, and uses hands-off help from your slow cooker.
Get The Kielbasa And Sauerkraut Recipe
Conclusion: Can You Eat Sauerkraut On Keto?
Thanks to its low carbohydrates and long list of health benefits, you can eat sauerkraut on keto in abundance! Use keto recipes with sauerkraut to keep carbs even lower.