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From a nutritional point of view... The good news    

 

Yes, sauerkraut is good for you. 
Sauerkraut is cabbage that has been processed by lactic fermentation (the bacilli being found naturally in the cabbage leaf), the same process taht occurs in bread making and curing. It is because of the natural fermentation process that the cabbage is perfectly preserved, and because lactic fermentation acts like a kind of pre-digestion, sauerkraut is easily digestible.

Yes, sauerkraut is low in calories
With 20 calories per 100 grams so only 50 calories per serving, sauerkraut is invaluable when you are watchnig your figure !

Yes, sauerkraut provides vitamins
Apart from B-group vitamins, vitamin K (vital for blood clotting) and provitamin A (carotene), sauerkraut contains significant amounts of vitamin C (20mg/100g), a property made use of since the 18th century by Dutch sailors who found that eating saurekraut protected them form scurvy.

Yes, sauerkraut provides lots of fiber
With 2.2 grams per 100 g, it has a particularly beneficial effect on intestinal transit. Sauerkraut thus helps to promote balanced diet.

Yes, sauerkraut is rich in minerals
A 8.8 oz serving portion gives you around 35 mg of magnesium, 750 mg of potassium and 125 mg of calcium. The calcium is even more effective since its ratio to the the potassium is less than 1. Depending on the production technique, the sodium content is between 350 and 400 mg per 100 g. So there is no need to add salt to this vegetable. Use it just as it comes.

To sum up :
- High water content (90%)
- Low calorie (50 calories per serving)
- Rich in fiber (5.5 g per serving)
- Rich in minerals : potassium (750 mg per serving), calcium (125 mg per serving)

- Rich in vitamins (especially vitamin C : 50 mg per serving)

  
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