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Keto Food List
Sauerkraut
Keto Food List
Sauerkraut
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Keto Friendly
Per 100g
Net carbs
4.28g
Total carbs
4.28g
Fats
0.14g
Protein
0.91g
Calories
19
Glycemic Index
15
Fiber
2.9g
Sugars
1.78g

Is Sauerkraut Keto-Friendly?

Yes, sauerkraut is keto-friendly since it is low in net carbs. 

It does not contain harmful non-keto food ingredients such as artificial sweeteners, highly refined oils, and sugars.

Keto-Friendly

  • A keto diet is ideally low in carbs and high in fat. One should limit their daily carb consumption from 20g to 30g while on keto to maintain ketosis.
  • Sauerkraut is keto-friendly since it is low in net carbs (4.28g per 100g serving). 
  • You can, therefore, freely eat sauerkraut without exceeding your daily carb allowance. It would help track your macros to have serving sizes within your carb budget.

Low in Fats

  • During ketosis, your body uses fat for fuel instead of carbs. 
  • However, sauerkraut is low in fat, and you need to supplement it with foods rich in healthy fats such as MCT oil, nut butter, avocado, and extra virgin olive oil.

Clean Label

  • Sauerkraut is a clean label free of harmful non-keto ingredients such as artificial sweeteners, additives, and highly processed oils.
  • Sauerkraut is also a rich source of minerals such as magnesium, zinc, potassium, and vitamins such as vitamin B and K1. Most importantly, sauerkraut is known for probiotics, bacteria grown during fermentation.
  • Probiotics improve digestion by improving gut health and increasing healthy gut flora, reducing bloating and constipation.
  • Sauerkraut has anti-cancer and anti-inflammation properties. It is also rich in sodium which is particularly important if you are on a low-carb diet. Consuming enough sodium prevents electrolyte imbalances and alleviates the effects of keto flu.
  • Thanks to the numerous health benefits and low carbs in sauerkraut, you can consume it freely on keto. 
  • It’s essential to track the ingredients and macros in your foods for the best results on keto.
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