Healthier Sauerkraut Salad Recipe (2025)

FAQs

What does sauerkraut salad do for you? ›

Sauerkraut is rich in the antioxidant vitamins C and E. It also contains the plant compound kaempferol. In lab-based studies, researchers have found that kaempferol can protect against oxidative damage by removing free radicals, which are unstable and highly reactive molecules that can cause inflammation.

Sauerkraut's low calorie, high fiber, and high probiotic content may help prevent weight gain and promote the loss of unwanted body fat.

Sauerkraut is a highly nutritious, probiotic-rich food, and you are recommended to eat about a tablespoon or 10 grams per day. You may gradually increase the intake of sauerkraut up to six tablespoons or 60 grams per day if you are comfortable. However, you are recommended not to overconsume.

One serving of sauerkraut has two grams of fiber — a nutrient known to aid with digestion. For people with constipation, fiber increases the weight and size of their stool and softens it, making it easier to pass. For people with diarrhea, fiber can absorb excess water and solidify their stool.

Depending on your taste, onions, bacon, juniper berries, caraway, and/or cream can be added to and cooked with the Sauerkraut. In many parts of Germany, pork ribs or pork cutlets are cooked in the Sauerkraut to give it a smokey flavor. The pork absorbs the liquid and becomes very soft and juicy.

One important issue to remember is that cooking sauerkraut will kill off the probiotic bacteria that we want to consume. Even after cooking, sauerkraut is a healthy, cabbage-based dish, but it will be missing out on that probiotic boost. So, when possible, try to add your sauerkraut to your dishes uncooked.

As per experts at Fermenters Kitchen, the early morning is the golden hour for sauerkraut. Why? On an empty stomach, the gut-friendly microbes in sauerkraut have a clear path to colonize your gut microbiome. They can thus foster a balanced digestive system and set a positive tone throughout the day.

To freshen it up without losing any flavor — better yet, while adding flavor — drain the can and then top it up with an inexpensive dry white wine instead. Draining the brine reduces the sauerkraut's salt level, while the white wine gives it a fermented flavor that's missing from canned sauerkraut.

Store bought sauerkraut is typically pasteurized during the canning process, which destroys the active probiotics and therefore makes it less nutritious than fresh or homemade sauerkraut.

Sauerkraut/KimChi (and other probiotic-rich foods)

They reduce bloating and help you digest the food you eat. Sauerkraut and other fermented foods like kimchi are chock full of probiotics, so add them to your diet to protect your gut from being overtaken by bad bacteria that can wreak havoc on the system.

What is the healthiest sauerkraut? ›

The best sauerkraut to buy is sauerkraut that has been naturally fermented with just salt (no vinegar), still contains live probiotics, and does not have any nasty additives or preservatives. It will be found in the refrigerated section. It is not canned.

One important issue to remember is that cooking sauerkraut will kill off the probiotic bacteria that we want to consume. Even after cooking, sauerkraut is a healthy, cabbage-based dish, but it will be missing out on that probiotic boost. So, when possible, try to add your sauerkraut to your dishes uncooked.

Although heat does kill the good bacteria living in your sauerkraut, it only happens at 46°C (115°F). So if you're cooking at a very, very low temperature, you should still retain a large amount of these probiotics.