Sauerkraut, solids and liquids
Category: Vegetables & Vegetable Products State: Canned
Nutrition Highlights
Serving Size
Calories
26
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 24 (91.8%) |
| Protein | 5.2 (19.5%) |
| Fat | 1.8 (6.8%) |
| Total | 26 (100%) |
Serving: 1 cup [142g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 131 (92.5%) |
| Carbohydrate | 6.1 (4.3%) |
| Ash | 3.1 (2.2%) |
| Protein | 1.3 (0.9%) |
| Fat | 0.2 (0.1%) |
| Total | 142 (100%) |
Serving: 1 cup [142g]
Benefits
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High in vitamin C and vitamin K which are important for immune function and bone health respectively
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Contains probiotics which support a healthy gut microbiome
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Rich in antioxidants that may help reduce inflammation
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Low in calories which makes it a good option for weight management
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Fermentation increases bioavailability of nutrients making them easier to absorb
Risks
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High in sodium due to canning process. One cup of canned sauerkraut contains over 900mg of sodium
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May contain BPA from can lining which has been linked to various health issues like heart disease and diabetes. BPA is a chemical used in many food packaging
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Excess consumption could cause acid reflux or heartburn in susceptible individuals due to its acidic nature
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Contains no protein, fat or dietary fiber. Over-reliance on it as a side dish may lead to nutritional deficiencies
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Canning process destroys some vitamin C content. Fresh sauerkraut retains more vitamin C
Additional Information
Sauerkraut, canned, solids and liquids, is a fermented cabbage dish that offers numerous nutritional benefits. This tangy and flavorful food is low in calories and fat, making it a healthy addition to a balanced diet. However, it is important to consider the potential risks associated with consuming canned sauerkraut due to its high sodium content.
Starting with the nutritional benefits, sauerkraut is an excellent source of dietary fiber. Fiber plays a crucial role in maintaining a healthy digestive system by promoting regular bowel movements and preventing constipation. Additionally, a diet rich in fiber has been linked to a reduced risk of developing chronic conditions such as heart disease, type 2 diabetes, and certain types of cancer.
Sauerkraut is also a good source of vitamins and minerals. It contains significant amounts of vitamin C, which acts as an antioxidant and supports the immune system. Vitamin C is essential for collagen production, which contributes to healthy skin, bones, and blood vessels. Moreover, sauerkraut provides vitamin K, which is important for blood clotting and bone health. It also contains smaller amounts of vitamins A, E, and some B vitamins.
Furthermore, sauerkraut is a probiotic food. During the fermentation process, beneficial bacteria, such as Lactobacillus species, develop. These probiotics help maintain a healthy gut microbiome, which is essential for digestion, nutrient absorption, and overall well-being. Consuming probiotic-rich foods like sauerkraut may support a healthy immune system, reduce inflammation, and improve digestion.
Despite its nutritional benefits, canned sauerkraut has some risks that should be considered. One of the primary concerns is its high sodium content. Canned sauerkraut is often preserved with salt, leading to a significant sodium concentration. Excessive sodium intake is associated with high blood pressure, which increases the risk of heart disease and stroke. Individuals with hypertension or those following a low-sodium diet should consume canned sauerkraut in moderation or opt for low-sodium varieties.
Another potential risk is the presence of sulfites. Sulfites are commonly used as preservatives in canned sauerkraut to prevent spoilage and maintain its texture. However, some individuals may be sensitive or allergic to sulfites, experiencing symptoms such as headaches, breathing difficulties, or digestive issues. It is essential to read the labels carefully and choose sulfite-free options if necessary.
To minimize the risks associated with canned sauerkraut, it is advisable to choose low-sodium varieties whenever possible. Additionally, rinsing the sauerkraut before consumption can help reduce its sodium content. Alternatively, making homemade sauerkraut using fresh cabbage and controlling the amount of salt added allows for better control over the sodium levels.
In conclusion, canned sauerkraut, solids and liquids, offers several nutritional benefits as a low-calorie, high-fiber food rich in vitamins, minerals, and probiotics. However, its high sodium content and potential presence of sulfites should be considered. By selecting low-sodium options or making homemade sauerkraut, individuals can enjoy the nutritional advantages while minimizing the associated risks.