Sauerkraut on the Keto Diet: Is it Acceptable?

May 12, 2025

Starting your keto journey with rich fats and proteins is satisfying. However, sometimes you crave something with a punch that breaks the monotony of your carefully curated meals. That’s when you stumble upon sauerkraut—a fermented marvel with a sour bite and surprising probiotic perks. But can you have sauerkraut on the keto diet?

This blog explores the world of sauerkraut and examines whether it deserves a place in your keto lifestyle. Discover its carb content and benefits, and create exciting recipes to make this crunchy delight a part of your meals without jeopardising your keto goals. Join us in keeping your keto journey both flavourful and fruitful!

Understanding the ketogenic diet

The ketogenic diet, often simply called ‘keto,’ is a high-fat, moderate-protein, and very low-carbohydrate eating plan. Its primary goal is to shift your body's metabolic state from relying on glucose (sugar) for energy to using fat.

When you drastically reduce your carbohydrate intake, your body's glucose stores become depleted. This forces your liver to convert fat into molecules called ketones, which your body can then use as an alternative fuel source. This metabolic shift is what defines ketosis.

The typical macronutrient breakdown for a ketogenic diet is:

Fat: 70-80% of daily calories (around 165 grams in a 2,000-calorie meal plan)
Protein: 15-20% of daily calories (around 75 grams)
Carbohydrates: 5-10% of daily calories (around 20–50 grams)

Benefits of the keto diet

Following a keto diet is associated with several health benefits:

Weight loss: The ketogenic diet promotes efficient fat burning by shifting the body's primary fuel source from carbohydrates to fat. This metabolic shift and increased satiety from high-fat foods lead to significant and often rapid weight loss.
Improved blood sugar control: Reducing carbohydrate intake can help stabilise blood sugar levels by minimising insulin spikes. This is particularly beneficial for those with type 2 diabetes or insulin resistance.
Increased energy: The keto diet helps avoid the energy crashes associated with carbohydrate-heavy diets, leading to a sustained and stable energy level throughout the day. This is because fat provides a slow and steady release of energy, rather than the quick bursts and subsequent drops from glucose.

Foods to eat and avoid

Since the keto diet is about restricting carbs, you must be careful of your food choices. Let’s look at the list of foods to eat and avoid while on keto.

Foods to eat

Meats (beef, chicken, pork, lamb)
Fatty fish (salmon, tuna, mackerel)
Eggs
Avocados
Healthy oils (olive oil, coconut oil, avocado oil)
Low-carb vegetables (leafy greens, broccoli, cauliflower, zucchini)
Nuts and seeds (almonds, walnuts, chia seeds)
Dairy (heavy cream, butter, hard cheeses)

Foods to avoid

Grains (wheat, rice, oats, pasta)
Sugary foods and drinks (soda, juice, candy, pastries)
Most fruits (except small amounts of berries)
Legumes (beans, lentils, peas)
Starchy vegetables (potatoes, corn, carrots)
Low-fat or diet products (often high in hidden carbs)
Processed foods and unhealthy fats (trans fats, vegetable oils)
Alcohol

Now that you're up to speed on the basics of the keto diet, let's spice things up by exploring the world of sauerkraut!

What is sauerkraut?

Sauerkraut is a time-honoured food created through the natural fermentation of shredded cabbage. This simple yet transformative process yields a condiment and ingredient celebrated for its distinctively sour and tangy flavour.

Let’s go through the journey of cabbage to sauerkraut:

Finely slice or shred the raw vegetable.
Layer this shredded cabbage with salt. Salt is crucial in drawing out the cabbage's natural juices, creating a brine.
Submerged in this salty liquid and shielded from oxygen, naturally occurring lactic acid bacteria (LAB) present on the cabbage consume the sugars, converting them into lactic acid.
This lactic acid is what gives sauerkraut its characteristic sourness and acts as a natural preservative.

Finally, you get sauerkraut, a versatile ingredient boasting a signature tangy flavour, a satisfyingly crunchy texture, and a wealth of live probiotic bacteria.

Nutritional composition of sauerkraut

Beyond probiotics, sauerkraut retains much of the nutrients from cabbage. Here's a look at the approximate nutritional composition of 1 cup (142 grams) of sauerkraut:

Nutrient	Amount per serving
Calories	31
Carbohydrates	6 g
Dietary fiber	3 g
Net carbs	2.6 g
Protein	1.3 g
Fats	0.1 g
Vitamin C	35% of the DV (daily value)
Vitamin K	23% of the DV
Sodium	938 mg
Iron	12% of the DV
Potassium	170 mg

Ready to discover if sauerkraut passes the keto test? Let's find out!

Is sauerkraut keto-friendly?

Including sauerkraut in a keto diet may raise concerns for some. You might believe that since sauerkraut’s origin is from a cabbage—a vegetable, it would be high in carbohydrates. This might make you think that sauerkraut is off-limits on a ketogenic plan.

However, the truth is that you can have sauerkraut on the keto diet:

Despite being made from cabbage, the fermentation process significantly reduces its sugar content, leaving it with a very low net carb count.
The typical net carbohydrate content in sauerkraut is around 2 grams per 100 grams.
With recommended daily net carb intake on keto being between 20-50 grams, sauerkraut can be enjoyed freely without the fear of derailing ketosis.

Next, let's see the benefits this tangy treat offers your keto journey!

Benefits of sauerkraut on keto

Beyond its keto-friendly carb count, sauerkraut offers several benefits that can complement your ketogenic journey:

Improves digestion: The abundance of probiotics in sauerkraut supports a healthy gut microbiome, which can be particularly beneficial as your digestive system adapts to the higher fat intake of a keto diet. The fiber content also aids in regularity.
Boosts immune function: Sauerkraut is a good source of Vitamin C, an essential nutrient for a robust immune system. Maintaining a strong immune system is crucial to preventing infections and illnesses, regardless of dietary choices.
Aids weight loss: Being low in calories and relatively high in fiber, sauerkraut can contribute to feelings of fullness and help manage overall calorie intake, supporting your weight loss goals on keto.

Are you frustrated with your weight loss journey suddenly hitting a stop? You might be experiencing a weight loss plateau. Watch the video below to learn what it is and how to overcome it.

Supports brain function: The gut-brain axis highlights the intricate connection between your digestive system and brain. A healthy gut, supported by the probiotics in sauerkraut, can positively influence mood and cognitive function, potentially enhancing the mental clarity often reported on a keto diet.
Adds variety to meals: Sticking to any restrictive diet can sometimes feel monotonous. Sauerkraut's unique tangy flavour and crunchy texture can add exciting variety and prevent palate fatigue, making your keto meals more enjoyable and sustainable.

But wait; there's more to sauerkraut than just health perks—let's explore some practical tips to make this tangy delight a staple in your keto kitchen!

Practical tips for adding sauerkraut to your keto lifestyle

While you can have sauerkraut on the keto diet, not every jar you find on supermarket shelves is keto-friendly. The carbohydrate content can vary between brands and preparations. Some might contain ingredients that don't align with a ketogenic lifestyle. To ensure you're choosing the right sauerkraut to complement your keto diet, here are some helpful tips:

Read the labels diligently: Always check the nutrition facts label for the total carbohydrate content and, more importantly, the net carbs (total carbohydrates minus dietary fiber). Aim for sauerkrauts with the lowest possible net carb count per serving.
Opt for raw, unpasteurised varieties: Raw, unpasteurised sauerkraut not only retains its full spectrum of beneficial probiotics but also tends to be free from added sugars used in some pasteurisation processes. Look for sauerkraut in the refrigerated section of your grocery store.
Steer clear of added sugars and preservatives: Carefully review the ingredient list. Avoid sauerkrauts that contain added sugars (like sucrose, dextrose, or high-fructose corn syrup) or artificial sweeteners. Some preservatives also indicate a less natural product.
Practice mindful portion control: Even though sauerkraut is low in carbs, it's still important to be mindful of your serving sizes, especially when you're strictly adhering to keto carb limits. A typical serving of 1/4 to 1/2 cup is usually sufficient to enjoy its flavour and benefits without overdoing the carbs.
Consider making sauerkraut at home: For ultimate control over ingredients and fermentation, consider making sauerkraut at home. This allows you to choose your cabbage, salt, and fermentation time, ensuring a keto-friendly and probiotic-rich product.
Balance with other keto-friendly foods: Incorporate sauerkraut as part of a well-rounded keto meal that includes plenty of healthy fats and moderate protein. Pair it with fatty meats, avocados, eggs, and other low-carb vegetables to maintain your macronutrient ratios.

Armed with these tips, it's time to get creative—here are some sauerkraut-infused recipes that'll make your taste buds go wow!

Creative low-carb sauerkraut recipes

While the tangy crunch of sauerkraut is appealing to many, you might be looking for ways to enjoy it beyond simply eating it straight from the jar. Here are some simple yet flavourful keto-friendly recipes featuring sauerkraut that will tantalise your taste buds:

Sauerkraut and paneer salad: Combine the zesty tang of sauerkraut with cubes of creamy paneer (Indian cheese), refreshing diced cucumber, and a drizzle of your favourite keto-friendly dressing (such as olive oil and vinegar, or a creamy avocado-based dressing). This salad offers a delightful contrast of textures and flavours, perfect as a light lunch or a side dish.
Spicy sauerkraut and sausage stir-fry: Give your stir-fries a probiotic and flavour boost! Sauté your choice of keto-friendly sausages (chicken, pork, or even plant-based) with colourful bell peppers, and sauerkraut. Season with your favourite spices for a warm and satisfying meal.
Sauerkraut raita: For a cooling and tangy accompaniment to your keto dish, try a sauerkraut raita. Simply mix sauerkraut with plain, full-fat yoghurt. Season with roasted cumin powder, a pinch of coriander powder, and finely chopped fresh coriander leaves.
Sauerkraut and egg scramble: Start your day with a flavourful and gut-friendly keto breakfast. Add a spoonful or two of sauerkraut to your morning egg scramble along with your favourite low-carb vegetables like spinach or mushrooms. The sauerkraut's tanginess cuts through the richness of the eggs beautifully.
Sauerkraut and chicken tikka bites: Prepare keto-friendly chicken tikka with aromatic spices and serve alongside a small bowl of sauerkraut. The tangy sauerkraut acts as a wonderful palate cleanser and provides a refreshing contrast to the spiced chicken.

Sauerkraut can be a delightful and healthful choice for your keto lifestyle. Its low-carb content fits within the guidelines of a keto diet, allowing you to enjoy its tangy taste without worrying about your carbohydrate intake. So, banish any carb-related worries and explore the endless possibilities of incorporating sauerkraut into your ketogenic diet.

Now that you know you can have sauerkraut on the keto diet, why not experience the tang with The Good Bug? We offer traditionally fermented sauerkraut with no added sugars or preservatives. Visit our website to place your order and add that tangy kick to your keto life today!