Winter is approaching and the time for pickles and marinades begins. Dieters’ cheekbones cramp—how ​​they crave all this variety, salty, sour, spicy. But iron willpower says a firm no, but does that make sense? Pickled cucumbers or pickled cucumbers fell into disgrace due to salt, everything is clear with them - they retain water and lead to swelling. But according to the recipe, sauerkraut is made practically without salt and sugar; all its divine taste is the result of fermentation. If fresh cabbage is an absolute dietary product, then maybe sauerkraut can also successfully satisfy the hunger of those who count every calorie?

How many calories are in sauerkraut

One hundred grams of white sauerkraut only 23 calories, when in fresh white cabbage - 28 calories. It turns out that during the process of ripening, cabbage becomes even more dietary. Isn't this great news? Sauerkraut, due to its low calorie content, is the best vegetable side dish for any product, even the not so healthy ones - fried meat, boiled potatoes, porridge.

Some people like to eat sauerkraut in its “original form”, without cranberries, pickles, or vegetable oil. But many still prefer to flavor the cabbage with sunflower oil, which only makes it more aromatic and healthy. The calorie content of sunflower oil is 900 calories per 100 grams. Three to five grams are enough to season cabbage, that is with butter, the calorie content of sauerkraut increases from 23 calories to 50-68 calories. Of course, the nutritional value of sauerkraut increases significantly when oil is added, but the calorie content also increases by 2.5 times, and this is quite a lot.

Sauerkraut is not only a tasty and dietary product that brightens up our diet from mid-autumn to the first spring vegetables. It is also very useful, since fermentation preserves many vitamins and minerals.

One hundred grams of white sauerkraut contains 1.7 grams protein, 0.2 grams fat, 3.1 grams carbohydrates, 2.2 grams dietary fiber, 1.12 grams organic acids, 89.02 grams water, 2.91 grams mono- and disaccharides, 0.13 grams of starch and 3.24 grams of ash.

It contains the following vitamins:

— vitamin PP — 0.5 mg;
— vitamin B1 — 0.03 mg;
— vitamin B2 — 0.024 mg;
— vitamin C — 30.2 mg;
— vitamin E — 0.12 mg;
— vitamin PP — 0.6 mg.

Macroelements and microelements:

— calcium — 48.1 mg;
— magnesium — 17 mg;
— sodium — 929.8 mg;
— potassium 301.6 mg;
— phosphorus 31.5 mg;
- iron - 0.7 mg.

Sauerkraut is familiar to many as a treasure trove of beneficial properties and vitamins, available even during cold periods, when the lack of certain groups of elements is especially relevant. A tasty remedy against fatigue and blues. What more could you want? The answer to the question how many calories are in sauerkraut. Let's figure it out.

Sauerkraut: benefits and harms

Let's put aside the topic of “calories in sauerkraut” and pay attention to the nutritional value. This dish is a rare case of superiority of the prepared version over the original vegetable in terms of the number of beneficial properties. During the fermentation process, sugars from cabbage juice are converted into lactic acid, which is a natural preservative for the careful preservation of vitamins and microelements (6-8 months of “freezing”).

The pleasant smell of soaked apples, caused by the resulting acid, is complemented by a beneficial effect on the body: supply of vitamins B1-3, B9, B6, B12 (preventing premature aging), improving intestinal microflora and gastrointestinal function, blocking the spread of a pathogenic environment (action of lactic acid bacteria).

With a noticeable increase in the initial benefits of the product, it is worth remembering the rich vitamin composition of the fresh vegetable, completely preserved in sauerkraut:

• vitamin C - strengthens the immune system,
• vitamin K - normalization of blood clotting,
• vitamin B - beneficial effects on the nervous system, enhancing stress resistance,
• vitamin A - improves metabolism.

Without taking into account the calorie content of sauerkraut, we can safely talk about the enormous benefits of the product in addition to the listed properties:

• Establishing proper digestion due to the high fiber content,
• healing effects for metabolic disorders, prevention of gastrointestinal diseases (ulcers, gastritis),
• enrichment of the body with iodine,
• lowering blood cholesterol levels, preventing cancer complications.

However, sauerkraut can be harmful if consumed uncontrolled: the high salt content in the product aggravates kidney failure, mustard oil in excess causes bloating, and a high concentration of organic acids will have a detrimental effect on the health of people with impaired gastric acidity.

You should refrain from consuming the product if you have stomach ulcers, kidney problems, pancreatic malfunctions, or hypertension.

Proper preparation and storage of the product will add a real vitamin bomb to your daily diet: 300 grams is the daily requirement of nutrients for the body.

Calorie content of the product

Let's figure out what it will cost to eat this dish. For the product “sauerkraut” the calorie content per 100 grams will be 19 units. Amazingly, the figures are even lower than those of a white vegetable (28 kcal - 100 grams) with a reduced carbohydrate content (fermented - 4.4 g for 100 g; fresh - 4.7 g for 100 g).

Nutritional value of sauerkraut:

• Fat: 0.50 g,
• Proteins: 1.10 g,
• Carbohydrates: 2.40 g,
• Water: 94.30 g,
• Ash: 1.70 g.

However, you should not immediately buy buckets of the product: the given calorie content of sauerkraut is indicated for the dish in its pure form without additives. Any additions will contain new calories:

• cranberries - 28 kcal (100 grams),
• carrots - 32 kcal (100 grams),
• vegetable oil - 50-60 kcal (100 grams),
• stewed - 29-44 kcal (100 grams),
• cabbage soup (without frying, with potatoes) - 37 kcal (100 grams),
• dumplings - 120 kcal (100 grams),
• Solyanka - 134 kcal (100 grams).

The insignificant calories in sauerkraut are complemented by a high protein content compared to other vegetables (1.8 g for 100 grams), so daily consumption of the product will not burden the menu and will bring great benefits to the body.

Sauerkraut: calories and diet for weight loss

With a beneficial effect on the digestive process as a whole, this product has a negative calorie content: digesting a dish takes more energy than the body ultimately receives. The news is good and bad at the same time. The positive side is that sauerkraut helps you lose extra pounds and ideally complements your diet. The negative point is that this product cannot be elevated to the cult of mono-diets.

Eating only sauerkraut will reduce the energy value of the diet and lead to a general slowdown in metabolism (the body will switch to creating a calorie reserve). Stopping a mono-diet will not coincide with the restructuring of the assimilation system, so high-calorie foods will be absorbed at a slower pace. New layers of fat will not take long to appear.

How many calories are in sauerkraut? Not much really. However, the beneficial properties of the dish should be used wisely: consume the product for lunch and dinner (as a side dish for fish or boiled veal, as part of broth, as a component of vegetable salads), and supplement breakfast with fermented milk products (natural yogurt, low-fat cottage cheese and cheese).

Unable to effectively remove extra pounds.

Svetlana Mudrik / “Health info”

What are the benefits of sauerkraut?

It has much more benefits than fresh cabbage. It's all about lactic acid bacteria, which are released during the fermentation process - they are the ones who “preserve” all the microelements in the vegetable. One spoon of sauerkraut contains a daily dose of vitamin K, which is required for blood clotting. Cabbage is rich in vitamin C, which strengthens the immune system, and B vitamins, necessary for the nervous system.

How many calories are in sauerkraut?

100 g of cabbage salad contains only 19 kcal, and one serving seasoned with vegetable oil contains 50 kcal. This is a product with the so-called “negative calorie content” - the body spends more energy on digesting sauerkraut than it receives.

How effective is sauerkraut for weight loss?

The cabbage diet belongs to the category of mono-diets, so its effectiveness (as, indeed, the effectiveness of all mono-component diets) raises serious doubts among nutritionists. The lost kilograms will still return, and not alone, but with serious health problems.

Single-component diets are a short-term solution to the problem. The body lacks nutrients, and due to this, weight loss occurs. As soon as you stop losing weight, the excess weight will instantly return. The only benefit of the cabbage diet is that people are starting to eat more vegetables, says nutritionist Connie Dickman, former president of the American Dietetic Association.

A diet based on sauerkraut is low in calories, which leads to a significant slowdown in metabolism: the body tries to save calories “in reserve.” After stopping the diet, the slow metabolism persists for some time - the body simply does not have time to readjust, and problems arise with processing the usual amount of food. The calories do not have time to “burn”, so most of them are converted into fat.

Connie Dickman encourages those losing weight to stick to balanced diets and not to forget about regular exercise. If you still want to try sauerkraut for weight loss, consult your doctor.

Sauerkraut is contraindicated for people with diseases of the gastrointestinal tract, diabetes mellitus and kidney problems.

Diet options with sauerkraut for weight loss

Diet No. 1. Strict.

Designed for 10 days.

Breakfast includes a cup of green tea and a slice of wholemeal bread. For lunch you can have a little sauerkraut (200 g), one apple and a glass of water. For dinner, it is better to limit yourself to boiled lean fish (100 g), a small amount of sauerkraut (100 g) and a glass of kefir.

Diet No. 2. Light.

Designed for 4 days.

The first day is the hardest. For breakfast, you can eat low-fat cottage cheese (175 g) with herbs and a piece of wholemeal bread. For lunch - a little sauerkraut (200 g), a piece of boiled meat (100 g) and one pear. In the evening - a salad of sauerkraut (150 g), half a white radish, 4 radishes and half a cucumber. You can top it with yogurt and ground nuts.

On the second day, breakfast will consist of one banana and low-fat yogurt with a spoonful of oatmeal. For lunch - soup made from 100 ml of broth and 50 ml of apple juice with cabbage (200 g) and sweet pepper (2 pods). For dinner, you can steam salmon fillet (150 g) and serve sauerkraut (200 g) as a side dish.

You can start the third day with cottage cheese sprinkled with sunflower seeds (150 g) and one orange. For lunch - boiled fish (150 g) with sauerkraut (150 g). For dinner, you can make potato pancakes and cabbage salad (100 g) with a few grapes.

On the fourth day, we eat a bran bun, Gouda cheese (30 g) and several apple slices for breakfast. For lunch you can serve boiled meat (200 g), and as a side dish - sauerkraut (150 g) with a few slices of pineapple. For dinner, it is better to eat a salad with three tomatoes and sauerkraut (100 g). You need to get out of this diet gradually. If desired, the sauerkraut diet can be repeated after some time.

Diet No. 3. Fast.

Designed for 3 days.

For breakfast, you can choose one of the proposed options: oatmeal, fruit (250 g) and a glass of unsweetened yogurt or a piece of wholemeal bread, a piece of boiled meat and sauerkraut brine. For lunch - sauerkraut pancakes. To prepare them you need 1 grated potato, 2 tablespoons of sauerkraut and one egg. Mix, form pancakes and bake. For dinner, we offer either sauerkraut stewed with fish and beets, or sauerkraut soup with 2 potatoes and herbs.

One of the ideal foods to eat all year round, and especially in winter and spring, is sauerkraut, whose calorie content is quite low, and no one doubts its benefits. The uniqueness of the fermented product is that the calories in it are very low, and the amount of minerals and vitamins is several times higher than the fresh white cabbage that serves as the raw material. The secret is that lactic acid bacteria are formed during fermentation. Not only are the bacteria themselves beneficial to the body, they also additionally act as a natural preservative. Under its influence, all useful substances are retained in the vegetable for many months.

Only benefit

It has long been known that sauerkraut is rich in vitamins C and B. It contains vitamins A, K, and U in smaller quantities. The composition includes macro- and microelements such as iron, zinc, sodium, calcium, potassium, selenium, phosphorus and iodine. Sauerkraut is a source of dietary fiber and fiber, and is therefore indispensable for the normal functioning of the gastrointestinal tract. The lactic acid bacteria found in the vegetable, when they enter the intestines, normalize the microflora and eliminate dysbacteriosis. Tartronic acid, which is contained in the brine, prevents the deposition of fat in tissues. Recently, doctors have been conducting successful research proving that the mineral composition of substances in white cabbage can prevent the occurrence of cancer. The product has the property of reducing the concentration of glucose in the blood and is useful for diseases of the nervous and cardiovascular systems. All this makes cabbage, and not only white cabbage, a useful and healthy food. However, no less interesting is the answer to the question of how many calories are in sauerkraut.

It turns out that this unique vegetable belongs to products whose calorie content experts call negative. This term refers to the phenomenon that it takes much more energy to digest a cabbage dish than a person receives from the dish itself. Thus, per 100 g there are only 19 kilocalories. Those. Of all the methods of preparing snacks (fresh in salad, boiled, stewed, fried), it is the one that has been fermented that is the lowest in calories. For comparison, a simple fresh cabbage salad without oil has 28 calories.

In combination with other products

When fermenting, other ingredients are often added to the main raw material. So, often both white and red cabbage, carrots, cranberries and lingonberries, apples, and beets are used in one container. It can be assumed that the amount of kcal in already fermented vegetables will change. However, it was noticed that there were no fundamental changes in the direction of increasing caloric intake. Thus, the calorie content of sauerkraut with carrots is not much more than that prepared without it - about 25 kcal.

Since in the traditions of the Russian people, eating cabbage without seasoning is not very common, it is often served not only as a side dish, but also as independent dishes. First of all, this is a sauerkraut salad with onions or green onions and butter. At the same time, the question of how many calories are in cabbage before and after adding oil is often not taken into account. However, it should be remembered that when mixed with even a small amount of vegetable fats, the calorie content almost triples - up to 60 kilocalories per 100 g of the finished product.

Dumplings with sauerkraut are very popular. If you do not first fry it in vegetable or animal fat, then per 100 g of dish there are only 74 kcal, which can characterize this food as relatively dietary.

The calorie content of fried cabbage is also low. If we consider that a standard serving is 250 g, then this amount contains about 190 kilocalories. This means that only plant ingredients (onions, carrots, herbs) are added to the dish, and not meat and sausages. Considering that due to the high content of dietary fiber, this vegetable quickly fills the stomach and creates a feeling of fullness, then even those who want to lose weight can sometimes indulge in fried cabbage.

Often this beloved sour product is added to borscht, vinaigrette is prepared with it, and pies are baked. If you do not overdo it with the addition of meat and fatty products, then the calorie content of these dishes makes it possible to classify them as dietary.

Advice from nutritionist Irina Shilina
Pay attention to the latest weight loss method. Suitable for those for whom sports activities are contraindicated.

However, do not forget that, in addition to calorie content, you also need to take into account the nutritional value of this vegetable. As a rule, all products of plant origin contain carbohydrates in large quantities, while the number of proteins and fats in their composition is kept to a minimum. In sauerkraut, no matter what ingredient is added to the dish, the proteins remain at approximately the same level. This indicator is in the range from 1.3 to 1.8 g per 100 g of product. The amount of carbohydrates ranges from 4.5 to 5.5 g. So, the least amount of them is in simple sauerkraut - 4.4 g, and in the one with butter - already 5.4. This folk snack has one more feature. The fat in cabbage seasoned with vegetable oil is 4.5 g. While in the one that was not seasoned, the fat content is only 0.1 g per 100 grams of product. Even in stewed it is only 1.4 g.

Thus, the favorite sauerkraut salad with butter is not only the most high-calorie, but also the fattest. This is worth remembering if you want to lose excess weight.

Not only white cabbage

In addition to sauerkraut, Chinese cabbage is popular on Russian tables. It really comes from China, its tender leaves are juicier than those of white cabbage and have the taste of lettuce. It is widely used both in snacks with fresh vegetables and in the preparation of the national Korean dish kimchi. It gained particular popularity after its fans found out how many calories there are in Chinese cabbage. The leaves of the vegetable contain only 12 kcal and 3 g of carbohydrates.

Another popular variety of cabbage is kohlrabi, which has 42 calories. It is sweeter than other types, the amount of carbohydrates in it exceeds 10 g. It is as healthy as cabbage, contains the same vitamins and microelements, as well as a large amount of sulfur-containing substances.

Brussels sprouts have a calorie content of 35 kcal, but the amount of crude protein in them, according to experts, is 5 times more than in cabbage. In addition to vitamins, it contains large amounts of nicotinic and folic acids. That is why, and also because of the ease of preparation, Brussels sprouts are becoming increasingly popular.

Based on the above, it can be argued that any cabbage is a valuable vegetable that is beneficial for nutrition and health. By determining how many calories are in fresh or pickled, thermally processed or unprocessed cabbage, you can diversify your diet with benefit and pleasure.

Among the large assortment of vegetables, cabbage is the most popular on our table. This all-season vegetable is used in many dishes. In winter, it is fermented, and in this form it retains the maximum amount of its valuable nutrients. How many calories are in sauerkraut per 100 grams in its pure form and with vegetable oil? We will talk about this in the article.

Pickled white cabbage and its properties

This is a biennial garden plant grown all over the world. The only exceptions are the extreme northern regions and deserts. The vegetable is especially popular and loved in cooking. The juicy and aromatic vegetable has a delicate taste and can quickly saturate the body. Cabbage goes well in cooking with other foods. Early varieties are used for preparing many dishes, while later varieties are often used for preparing vegetables:

• marinate;
• ferment;
• canned.

For many years, sauerkraut has been the most popular product in winter and spring. When the sugars contained in the vegetable are fermented, process of releasing lactic acid. This substance promotes long-term storage of vegetables.

It is recommended to use cabbage in any form more often in your diet. It is especially recommended to use it more often for those who want to lose excess weight. Nutritionists include sauerkraut in most diets. This is due to the fact that in addition to its beneficial properties, it has low calorie content. What is the calorie content of this dietary product, how many calories does it contain in a salad with vegetable oil?

Calorie content of pickled vegetables

During the cold season, our body experiences an increased need for vitamins, and sauerkraut is a necessary source of nutrients. Considering that the energy value of the product is very low, then such a vegetable is simply irreplaceable in winter and spring. Her calorie content per 100 grams is only 23 calories, of them:

• proteins - 1.8 g;
• fats - 0.1 g;
• carbohydrates - 4.7 g;
• dietary fiber - 1.2 g;
• water - 90.4 g.

BJU ratio The fermented product will look like this:

• proteins - 26.2%;
• fats - 6.9%;
• carbohydrates - 66.9%.

Despite the low calorie content of sauerkraut, it contains a large amount of vegetable protein. Prepared pickled vegetables in the form of a salad with the addition of sunflower oil will have a different calorie content. If you add sunflower oil to it, the calorie content per 100 grams will be 61 calories.

In fresh white cabbage, per 100 grams the caloric value will be 28 calories. In stewed vegetables, this figure will be much higher - 54-60 kcal.

Composition and benefits

Sauerkraut in moderation brings great benefits to the body. It improves digestion because it contains a large amount of fiber. This substance has a positive effect on intestinal flora. The vegetable has rare and beneficial properties, for example, it improves metabolism in the body and can eliminate stomach pain.

A large amount of vitamins is contained not only in the vegetable itself, but also in the brine. It contains the most vitamins A, B and C. It also contains the important vitamin K, which is responsible for blood clotting. Cabbage is rich in microelements:

• potassium;
• phosphorus;
• magnesium;
• calcium;
• iron;
• manganese.

In addition to the above-mentioned substances, it contains folic and pantothenic acid, enzymes, biologically active substances. They are necessary for the normal functioning of the body. Thanks to its unique properties, the vegetable helps in the treatment of many diseases:

• gives an antiulcer effect;
• has a laxative, diuretic and choleretic effect;
• perfectly heals wounds and helps with stomatitis;
• strengthens the walls of blood vessels, heart muscle, brain and helps in the fight against atherosclerosis;
• increases immunity, has general strengthening and tonic properties;
• has a positive effect on the condition of the skin, helps with burns;
• Useful for obesity, cleanses the intestines and improves the digestion process.

Application in dietetics

In many popular diets, sauerkraut is one of the main products. Nutritionists recommend using the product to lose excess weight. However, eating sauerkraut alone will be incorrect and unhealthy. This product is a mono-diet product. If you consume too much of it, then the metabolic process slows down and with such a diet, calories are stored as fat. It is necessary to adhere to a balanced diet and lead a more active lifestyle to get positive results in losing weight.

Despite the positive properties of sauerkraut, it there are also negative sides. It should not be consumed excessively. If you have serious intestinal diseases, diabetes mellitus or cholelithiasis, hypertension and kidney problems, then it is better to limit its use and consult with doctors.