What Beneficial Nutrients Are Found In Sauerkraut?

Sauerkraut is delicious on sausages and other sandwiches. But when you're eating sauerkraut, you're not just enjoying a treat. You're actually eating a very nutrient-rich food with a lot of health benefits. Here's a look at the various nutrients found in sauerkraut and the health benefits each of those nutrients can provide.

Vitamin K

Vitamin K is best known as the vitamin that helps your blood clot, but it actually does more than that. It is involved in regulating your metabolism, and it also helps regulate the levels of calcium in your blood, which is important for the long-term prevention of osteoporosis. Many people do not get enough vitamin K in their diets. Fermented foods, including sauerkraut, are really good sources of this nutrient. So, eating more sauerkraut can be good for your bones, circulatory system, and overall metabolism.


Sauerkraut is also a good source of iron. Women often don't get enough of this nutrient. And many vegans and vegetarians do not get enough iron since plants don't tend to offer as much as animal products do. Iron is essential for healthy red blood cells, and a lack of iron in the diet can lead to low energy levels, sensitive skin, weakness, and headaches. Eating sauerkraut more often can help bring your iron levels up, helping you avoid these symptoms.


Like most plant-based foods, sauerkraut offers plenty of fiber. Since the sauerkraut is fermented, a lot of the fiber is partially broken down and therefore easier to digest. Eating more fiber-rich foods like sauerkraut can improve your digestion. It can also help lower your levels of bad cholesterol, or LDL, which will reduce your risk of heart disease over time. Fiber can even lower your risk of diabetes as you age since it moderates your absorption of sugar from your food.


Probiotics are not a nutrient in the strictest sense, but they are a beneficial component found in sauerkraut. Basically, probiotics are beneficial bacteria that colonize your digestive tract. They help you absorb various nutrients, and they work alongside your immune system to keep you from becoming sick. Eating sauerkraut and other good probiotic sources can help ease the symptoms of irritable bowel syndrome, too.

If you're looking for a delicious, nutrient-dense food, you can't do much better than sauerkraut. Try adding a few spoonfuls to your daily diet, and you'll reap the health benefits.

For superior-quality sauerkraut, be sure to purchase from a specialty foods supplier, like Fermentools