Vitamin K2 in Sauerkraut: Benefits and Dietary Incorporation

May 9, 2025

Have you experienced persistent fatigue that lingers even after a good night's sleep? Or perhaps those subtle aches in your bones that you can't quite explain? These concerns might seem unrelated, but they often point to a missing piece in your diet—Vitamin K2. So, how can you nourish your body with this vital nutrient?

Enter sauerkraut, a tangy, fermented food packed with Vitamin K2 that can support bone and heart health.

This blog will explore how much K2 is in sauerkraut, why it is essential, and how you can incorporate it into your daily diet. Get ready to see how this fermented delight can enrich your health!

What is sauerkraut?

Sauerkraut is essentially fermented cabbage known for its distinctive sour and slightly salty flavour. While many associate it with German cuisine, the process of fermenting cabbage is believed to have originated in ancient China.

Sauerkraut is made through a simple yet interesting process known as lacto-fermentation:

Begin by shredding fresh cabbage and mixing it with salt.
The salt draws out the cabbage's juices, creating a brine.
Submerged in this brine, beneficial bacteria naturally present on the cabbage break down its sugars into lactic acid.

This lactic acid imparts sauerkraut with its distinctive tangy flavour and acts as a natural preservative. The fermentation process also enriches its probiotic content, which plays a significant role in supporting gut health.

Nutritional composition

While its probiotic content is a major draw, sauerkraut offers a range of other valuable nutrients. Here's a quick look at what this fermented delight brings to the table (values are approximate and can vary slightly based on preparation):

Nutrient	Amount per serving (100 grams)
Calories	19 kcal
Carbohydrates	4.3 g
Protein	0.9 g
Fat	0.1 g
Fiber	2.9 g
Sodium	661 mg
Potassium	170 mg
Vitamin C	24% of the Daily Value (DV)
Vitamin K1	15% of the DV
Iron	8% of the DV
Vitamin B6	5% of the DV
Magnesium	3% of the DV
Calcium	3% of the DV

Having learned about sauerkraut’s nutrient content, it’s time to unpack the role of Vitamin K2!

Why is Vitamin K2 intake important?

Vitamin K is an essential fat-soluble nutrient that plays crucial roles in several bodily processes. The "K" in Vitamin K comes from the German word "Koagulation," highlighting its primary and well-known function: blood clotting. Without adequate Vitamin K, our blood wouldn't clot properly, leading to excessive bleeding.

Classification of Vitamin K

Within the Vitamin K family, the two main forms are Vitamin K1 and Vitamin K2:

Vitamin K1 (Phylloquinone): This form is primarily found in green, leafy vegetables such as spinach, mustard greens, or fenugreek leaves. Vitamin K1's primary role is to support healthy blood clotting.
Vitamin K2 (Menaquinone): Vitamin K2 is mainly sourced from animal products and fermented foods. The fermentation process significantly increases the levels of Vitamin K2 in the food. The gut bacteria can also produce small amounts of K2, but often not enough to meet our needs.

Benefits of Vitamin K2

While Vitamin K1 is vital for blood clotting, Vitamin K2 steps into the spotlight for its crucial roles in other areas of health, particularly in how your body manages calcium:

Building strong bones: Vitamin K2 helps direct calcium to your bones and teeth. It activates proteins like osteocalcin, which helps bind calcium to the bone matrix, leading to increased bone density and potentially reducing the risk of osteoporosis, a condition that weakens bones and makes them more prone to fractures.
A healthy heart: Vitamin K2 also helps prevent calcium from accumulating in your arteries. This arterial calcification can lead to stiffening of the arteries and increase the risk of heart disease. By promoting proper calcium utilisation, Vitamin K2 contributes to a healthier cardiovascular system.

An intriguing study conducted in the Netherlands found that higher dietary Vitamin K2 intake resulted in a 57% reduced risk of coronary heart disease mortality.

Supporting dental health: Similar to its role in bone health, Vitamin K2 is thought to contribute to stronger teeth by activating proteins involved in dental mineralisation.

Emerging research suggests that it may have additional benefits, such as improving insulin sensitivity and offering protection against certain types of cancer, although these findings are still being studied.

Did you know that your blood sugar can spike after late-night sleep? Explore why and how The Good Bug’s Glycemic Control probiotic can help manage the condition.

With such promising benefits, you're probably curious about how much K2 is hiding in your favourite jar of sauerkraut. Let's find out!

How much K2 is in sauerkraut?

The Vitamin K2 content in sauerkraut can vary widely due to several factors. Typically, a half-cup (approximately 70-75 grams) of sauerkraut can contain around 2.75 to 6 micrograms (mcg) of Vitamin K2. Some varieties have slightly higher amounts, up to around 10 mcg per 142 grams.

This variation arises because Vitamin K2 is not originally present in cabbage but is synthesized by bacteria during fermentation. Different strains of bacteria and varying fermentation conditions can affect the K2 levels in sauerkraut.

Despite this variability, sauerkraut remains a valuable plant-based source of Vitamin K2, making it especially beneficial for individuals who consume limited or no animal products.

Next, let’s explore other tasty options that can further enrich your Vitamin K2 intake!

Other foods rich in Vitamin K2

Sauerkraut is not the only food that contains Vitamin K2. If you're looking to broaden your palate and ensure you're getting enough of this vital nutrient, here are some notable food options to try:

Natto: Natto is a traditional Japanese dish made from fermented soybeans. It has a unique, strong flavour and a sticky, stringy texture that is an acquired taste for some. One tablespoon (around 15 grams) of Natto can contain around 150 mcg of Vitamin K2.
Chicken: While not as high as natto, chicken, particularly dark meat like chicken legs or thighs (around 100 grams), provides a moderate amount of Vitamin K2, around 10 micrograms. This makes it a readily accessible source for many.
Cheese: Certain cheeses, especially hard and aged types like Gouda, Brie, and Munster, are good sources of Vitamin K2. The amount can vary significantly depending on the type and ageing process. For example, 50 grams of Munster cheese can contain around 50 micrograms, Camembert around 34 micrograms, and aged Gouda around 32 micrograms.
Liver: Organ meats like liver pack a substantial punch of Vitamin K2, especially when sourced from grass-fed animals. Beef liver, in particular, is a nutrient-dense choice, containing about 11 mcg per 100 grams.
Kefir: This fermented milk drink, similar to a thin yoghurt, is not only packed with beneficial probiotics but also contains Vitamin K2. A 100-gram serving of milk kefir can offer around 13 micrograms of this important vitamin.
Egg yolk: For breakfast lovers, eggs are a practical source of Vitamin K2. The exact amount can vary depending on the hen's diet. Still, one large egg yolk typically provides between 67 and 192 micrograms of Vitamin K2, especially if the hens are fed a diet supplemented with Vitamin K.

Now that you’ve discovered the main K2 players, let's talk about how to mix them smoothly into your daily meals without any fuss!

How to incorporate Vitamin K2 into your daily diet?

Being an essential nutrient, including foods rich in Vitamin K2 in your diet is crucial. But how much K2 should you intake daily? The recommended daily intake of vitamin K is 120 micrograms for adult men and 90 micrograms for adult women.

However, this is primarily based on vitamin K1 for preventing bleeding. Experts often suggest a starting dose of about 100 micrograms daily for vitamin K2, though personal needs can vary.

Here are some easy and tasty tips to include K2-rich foods in your everyday meals:

Embrace sauerkraut power: This fermented dish is a perfect addition to salads and sandwiches. When choosing sauerkraut, opt for varieties with live and active cultures to maximize the probiotic benefits and be mindful of options that are unpasteurised and have no added sugar. Pasteurisation can kill the beneficial bacteria.
Kefir smoothies: Blend kefir with your favorite fruits, like bananas and berries, for a creamy, probiotic, and K2-rich smoothie. It's a quick and nutritious breakfast or snack.
Cheese as a treat (in moderation): Enjoy a small portion of hard cheese, such as Gouda, or a soft cheese like Brie, as an occasional snack paired with whole-grain crackers or as part of a cheese board.
Egg-cellent choices: Don't shy away from egg yolks! Incorporate eggs into your breakfast (boiled, scrambled, or as an omelet) or use them in dishes like frittatas and quiches.
Consider K2 Supplements (with caution): While food sources are ideal, consider taking supplements if your dietary intake is insufficient. However, consult a doctor before starting any new supplement, including Vitamin K2, to ensure it's suitable for you and doesn't interact with any medications you may be taking.
Choose healthy food pairings: Vitamin K2 is fat-soluble, meaning it's better absorbed by your body when consumed with healthy fats. So, enjoy your sauerkraut with an avocado-based dressing, your eggs cooked in ghee, or your cheese alongside some nuts.

Vitamin K2 is truly a vital nutrient, working silently to keep your bones strong and your heart healthy. Even a simple, tangy delight like sauerkraut can contribute meaningfully to your intake of this important vitamin. While the exact answer to how much K2 is in sauerkraut can vary, it’s a valuable and accessible plant-based source worth including in your diet.

Are you keen to add variety to your plate with Vitamin K2-rich foods? Start by adding a dollop of The Good Bug's delicious sauerkraut to your next meal. Visit our website to discover more fermented foods and drinks that can boost your Vitamin K2 intake!