Sauerkraut

Overview

Sauerkraut is fermented cabbage providing live Lactobacillus probiotics, postbiotic compounds, and enhanced nutrient bioavailability. Fermented foods such as sauerkraut, kimchi, kefir, miso, and kombucha provide live microbes + postbiotic peptides; improved SCFA pools; vagal signaling.

Food Context

Synergies

• Part of fermented foods rotation

Sourcing

• Choose unpasteurized for live probiotics

Preparation

• Regular but not excessive intake
• Supports gut microbiome diversity

Recipes

1 recipe containing this food

Savoury Greens & Egg Breakfast Skillet

A warm savoury breakfast skillet with eggs, greens, and slow carbohydrates for steady morning energy.

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	25 kcal	—
Protein	1.7 g	—
Total fat	0 g	—
Saturated fat	0 g	—
Carbohydrates	5.8 g	—
Fibre	0.8 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0.8 mg	4.6%
Calcium	50 mg	5%
Potassium	262 mg	7.7%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, SAUERKRAUT, FDC ID 1144785, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

4 substances in this food

Vitamin K2 (MK forms)

Calcium handling; potential roles in brain health; often co-occurs with fat-soluble vitamins

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

References

• Fermented Foods: Sauerkraut, kimchi, kefir, miso, kombucha - Live microbes + postbiotic peptides; improved SCFA pools; vagal signaling
• Sauerkraut: Fermented cabbage, rich in Lactobacillus