Natural Fermented Sauerkraut
Sauerkraut (German-style fermented cabbage) is the undisputed king of natural probiotic foods, combining the crunch of cabbage with the remarkable benefits of lactic fermentation. Its glycemic index does not apply because it contains no starch, and it is a natural pharmacy for restoring the digestive system.
Glycemic index
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💡 Smart Nutritional Guidance
Consumption advice
Have two tablespoons a day alongside lunch or dinner as a 'healing side'; the millions of beneficial bacteria in it can make a real difference to your digestion.
Best preparation methods
Eat it raw, without cooking or heating, because heat kills the live lactobacillus bacteria that formed during natural fermentation.
Important Nutritional Note
Warning for people with high blood pressure: it contains sodium from the salting; people taking MAOI medicines should also be careful because it contains natural tyramine.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (100 g) |
|---|---|---|
| Calories | 19 kcal | 19 kcal |
| Protein | 0.9 g | 0.9 g |
| Carbohydrate | 4.3 g | 4.3 g |
| Available carbohydrate | 1.4 g | 1.4 g |
| Fat | 0.1 g | 0.1 g |
| Dietary fibre | 2.9 g | 2.9 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 19 kcal per 100 g, ranking 14 of 57 in Vegetables (lowest first).
Related foods from the same family:
Frequently asked questions
How does sauerkraut help with indigestion and bloating?
Through its lactic acid bacteria and live enzymes, which rebalance the gut microbiome and crowd out the harmful, gas-producing bacteria.
What is the nutritional value of a 100 g portion of sauerkraut?
Only about 20 kcal, 1 g of protein and 3 g of excellent fibre, plus a good share of vitamin C and vitamin K2.
Does fermented cabbage help improve blood sugar?
Yes. The lactic acid formed during fermentation slows stomach emptying and helps reduce the glucose spike from the accompanying meal.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.