Sauerkraut on Keto: Can This Tangy Fermented Cabbage Boost Your Low-Carb Diet?


Does Sawuerkraut break keto, you ask? The answer is a resounding no! Sauerkraut is made from fermented cabbage, which is a keto-friendly vegetable. The other ingredient is salt, which is fine as long as consumed in controlled amounts.

The carb content is exceptionally low, which makes it one of the best vegetables to eat on keto. You must explore various keto sauerkraut recipes today and enjoy them to your heart’s content.While homemade sauerkraut is healthy and keto-compliant, you cannot say the same about sauerkraut you didn’t make yourself. Is store-bought sauerkraut keto? The ingredients and nutritional facts on the label might give you an idea.

Is Sauerkraut Keto Friendly?


Serving Size: 100g

keto approved

Net Carbs








Is Sauerkraut Keto Friendly?

Regarding keto-friendly foods, sauerkraut is a winner! This fermented cabbage side dish only contains 3.8g of net carbs per 100g serving. That’s less than a quarter of the maximum daily allowance on the keto diet. So, you can enjoy this tangy condiment without worrying about exceeding your carb limit.

Sauerkraut fits into your keto recipes and packs some serious health benefits due to its fermentation process. Like kombucha and yogurt, sauerkraut is full of probiotics – beneficial bacteria that promote gut health and aid digestion. Its lacto-fermentation method preserves the nutrients in cabbage, making it a vitamin-rich food.

Yum indeed! But how does it taste? The flavor of sauerkraut is uniquely sour, adding a punch to any meal. It’s an excellent low-carb alternative to higher-sugar pickled vegetables.

With its beneficial vitamins and dietary fiber, this simple mix of cabbage and salt goes beyond being keto-approved; it’s overall great for your health!

If you’re looking for new foods to add to your keto diet, don’t overlook this old-world gem. Sauerkraut brings both flavor and an array of benefits to the table!

Pros Of Eating Sauerkraut On The Keto Diet

  • Sauerkraut is low in net carbs, with only 3.8g per 100g, fitting well within the keto diet’s carb limit.
  • It is high in fiber, which can help promote a feeling of fullness.
  • It contains probiotics that improve digestion and support gut health.
  • It is a good source of vitamins C and K, essential nutrients for overall health.
  • Low in calories, making it a healthy addition to meals without adding excess energy intake.

Cons Of Eating Sauerkraut On The Keto Diet

  • While sauerkraut is rich in fiber, it still contains a fair amount of net carbs, which can quickly add up if you consume it in large quantities on a keto diet.
  • Sauerkraut is also high in sodium, potentially leading to water retention and increased blood pressure if consumed excessively.
  • It might not be suitable for people with certain health conditions, like those who suffer from irritable bowel syndrome or are sensitive to fermented foods.
  • Sauerkraut has a strong taste that some might find unpleasant, making it difficult to incorporate into their diet regularly.
  • Consumption of sauerkraut may lead to bloating and gas due to its high fiber content, which could be uncomfortable, especially for those new to the keto diet.

Benefits Of Eating Sauerkraut

Since sauerkraut is produced through lacto-fermentation, it has a unique flavor and several health benefits.

  • Rich in Probiotics: Like yogurt and kombucha, sauerkraut is packed with probiotics that promote gut health and aid digestion.
  • High in Vitamins: Sauerkraut provides essential nutrients, including vitamins C and K.
  • Keto-friendly: With its low sugar content and a modest amount of fats, sauerkraut fits comfortably within the nutritional requirements of the keto diet.

Are you looking for some inspiration? Countless keto recipes show how versatile sauerkraut can be! From being an accompaniment to meats or even a topping on your favorite keto-friendly pizza, there are many ways to incorporate this beneficial food into your meals!

Whether you’re on a mission for better gut health or simply looking for delicious low-carb foods that support your keto lifestyle – don’t overlook sauerkraut! Low in net carbs yet high in flavor and nutritional value – this humble cabbage condiment might become the star of your culinary journey!

Alternatives To Sauerkraut On The Keto Diet

1. Cleveland Kitchen Kimchi

Cleveland Kitchen’s kimchi is a fantastic alternative to sauerkraut for your keto diet. With healthy probiotics and low carbs, this Korean side dish provides similar health benefits while adding a spicy flavor twist.

2. Wholesome Yum Pickles

Pickles by Wholesome Yum are another great substitute. They offer the same tangy flavor and gut health benefits but have fewer carbs, making them perfect for your keto recipes.

3. Ketofocus Yogurt

Ketofocus yogurt is one way to enjoy a low-carb condiment with many probiotics that help digestion, much like sauerkraut. Its beneficial bacteria content supports gut health and fits into any keto-friendly diet.

4. Kombucha

This fermented tea drink can break you from the usual cabbage-based dishes while offering similar health advantages to sauerkraut due to its probiotic content – all within your carb limit on the keto diet.


In summary, sauerkraut certainly can be your tangy companion on the keto adventure. Nonetheless, it’s best to tread carefully through the cabbage patch.Carbs in sauerkraut can add up quickly if consumed heavily, and sodium levels may skyrocket leading to health issues like high blood pressure. Sauerkraut is also high in fiber, which can cause bloating and gas when you eat too much of it. The best course of action is to enjoy this condiment in moderation, prefer homemade versions to control ingredients, and always check labels for added carbs or sugars.