Is sauerkraut keto friendly? – Calories, Nutrition and Keto Recipes
Is sauerkraut Keto-Friendly?
Yes, sauerkraut is indeed keto-friendly. A ketogenic or keto diet is a low carb and high-fat diet. Sauerkraut, which is fermented cabbage, generally fits well within the macros of a keto diet since it is quite low in carbs and contains nearly no fat or protein.
Nutritional Facts About sauerkraut
Sauerkraut is highly nutritious and may boost your digestive health due to its fermentation. It’s rich in fiber, vitamins C and K, and iron. Additionally, it contains various antioxidants and probiotics. Despite these nutritious benefits, it is low in calories and fits well in a ketogenic diet.
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 19 | 5 |
| Carbs | 4.3 g | 1.2 g |
| Sugar | 1.8 g | 0.5 g |
| Protein | 0.9 g | 0.3 g |
| Fats | 0.1 g | 0.03 g |
| Impact on Ketosis | Low | Low |
What is the Average Weight?
The average weight of a serving size of sauerkraut, which is typically one cup, is about 136 grams or 4.8 ounces. Of course, the actual weight can vary depending on how tightly the sauerkraut is packed.
Additional Information About sauerkraut
Sauerkraut is a good source of many nutrients, including dietary fiber, Vitamin C, Vitamin K, iron, and antioxidants. The fermentation process also yields beneficial probiotics that can aid digestion. The low calorie and carbohydrate content make it a valuable food addition to a ketogenic diet.
Other Foods To Match With
Sauerkraut is a versatile food that can be matched with several kinds of dishes. For a keto-friendly meal, you can serve it with lean meats like chicken or turkey. It also pairs well with fish such as salmon due to its tangy flavor that compliments the oily fish. It can be a flavorful addition to salads or can be included as a topping in ketogenic, grain-free, or low-carb tacos.
8 Famous Keto-Friendly Dishes To Try
1. Keto Sauerkraut and Sausage Casserole
This robust one-pot dish combines keto-friendly smoked sausage, tangy sauerkraut, and fibrous vegetables. The hearty flavors of the sausage pairs well with the sourness of sauerkraut, providing a balanced taste. It’s a protein-rich, low-carb meal perfect for those abiding by the keto diet.
2. Low-Carb Reuben Wrap
This recipe replaces the traditional high-carb rye bread with a low-carb tortilla or lettuce wrap, retaining the classic taste of a Reuben sandwich with corned beef and sauerkraut. This wrap is a delightful, ketogenic lunch or dinner choice.
3. Keto BBQ Pork and Kraut
Involving slow-cooked pork roast with smoky BBQ sauce and fermented sauerkraut, providing a pleasing contrast of flavors. The pork provides a sufficient amount of fats, making it an excellent keto option.
4. Keto Sauerkraut and Kielbasa Soup
This soup offers a unique blend of flavors—smoky kielbasa sausage, tart sauerkraut, and creamy broth. With its low-carb ingredients and comforting qualities, it’s perfect for chilly days and for those on a ketogenic diet.
5. Low-Carb Sauerkraut Chicken
This dish sees chicken breast marinated in a rich spice mixture, then baked with sauerkraut. The high protein content in chicken, paired with gut-friendly sauerkraut, makes this dish both nutritious and keto-friendly.
6. Keto Bratwurst and Sauerkraut Skillet
Prepared with German-style bratwurst, peppers, onions and sauerkraut, this skillet dish is a one-pan wonder. It’s high in protein, fiber, and healthy fats, staying in line with the macronutrient proportions of the keto diet.
7. Keto Sauerkraut and Bacon Burger
Allowing you to enjoy your favorite burger while adhering to keto guidelines, this takes lean beef patties, crisp bacon, and tangy sauerkraut served in a lettuce wrap or low-carb burger bun.
8. Low-Carb Sauerkraut Stuffed Mushrooms
These stuffed mushrooms use sauerkraut and a mix of cheeses for filling. The earthy mushrooms beautifully balance the sour sauerkraut, and the cheeses add just enough creaminess. These make great keto-approved appetizers or snacks.
Frequently Asked Questions about sauerkraut and Keto
Is sauerkraut keto friendly?
Yes, sauerkraut is keto friendly. With approximately 4 grams of carbs per cup, sauerkraut can be incorporated into a ketogenic diet. It’s low in carbs and high in fiber, which helps you feel full and can aid in weight loss.
What is the nutritional content of sauerkraut?
A single cup of sauerkraut (about 135g) comes with approximately 27 calories, 0.4 grams of fat, 4 grams of carbs (3 of which are dietary fiber), and 1.3 grams of protein. It is also rich in probiotics, vitamin C and vitamin K, all of which contribute to a healthy body.
How can sauerkraut fit into a keto diet meal plan?
Sauerkraut is versatile and can be easily incorporated into a keto diet. It can accompany any dish as a side, be mixed into salads, or even be eaten on its own. The key is portion control, ensuring you’re not exceeding your carb limit for the day.
Are there any keto recipes with sauerkraut?
Yes, there are numerous keto recipes that incorporate sauerkraut. From sausages and sauerkraut to keto sauerkraut salads, this fermented food is a great addition to keto meals. It can be used in keto-friendly casserole dishes or as a topping for keto hot dogs.
Does sauerkraut have any potential benefits on a keto diet?
Absolutely! Beyond being low in carbs, sauerkraut is a fermented food, which means it provides probiotics. These can promote a healthy gut, aiding digestion. Additionally, sauerkraut is high in vitamin C, which can bolster the immune system and support overall health. It also supplies vitamin K, which is essential for bone health and blood clotting. Thus, it’s not just a keto-friendly food, but also a health-boosting one.
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