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Sauerkraut juice

Sauerkraut juice has very few calories, is well tolerated and stimulates digestion. Fermented foods are a proven home remedy used to counteract constipation.
The information we compiled for this ingredient complies with the standards ofthe USDA database.
93%
Water
 34
Macronutrient carbohydrates 34.47%
/57
Macronutrient proteins 56.87%
/09
Macronutrient fats 8.66%
 

The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).

Ω-6 (LA, 0.1g)
Omega-6 fatty acid such as linoleic acid (LA)
 : Ω-3 (ALA, 0.1g)
Omega-3 fatty acid such as alpha-linolenic acid (ALA)
 = 0:0

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Values are too small to be relevant.

Sauerkraut juice tastes pleasantly mild, but has a bit of a sour flavor. It is made from natural fermented white cabbage and is an excellent source of vitamin C and potassium.

General information:

From Wikipedia: “Sauerkraut juice is a vegetable juice made from squeezed raw sauerkraut.*” Although sauerkraut is low in calories and fat-free, the production process causes it to have higher sodium values. However, there are now several “low-salt” products available.

Nutritional value:

“Sauerkraut juice contains high levels of vitamin C, lactic acid, and live lactic acid bacteria. It is known for its ability to stimulate digestion.*”

Depending on the brand, 100 g usually contains between 10 to 15 calories, about 1.5 grams of carbohydrates, and a water content of over 97 percent.

Uses:

Sauerkraut juice is used to treat bloating, constipation, and digestion problems. The large amount of lactic acid and vitamin C help support the intestine and regulate digestion. Sauerkraut juice is also used as a component of several detox and cleansing programs.

Production of sauerkraut:

“Sauerkraut is made by a process of pickling called lactic acid fermentation that is analogous to how traditional (not heat-treated) pickled cucumbers and kimchi are made. The cabbage is finely shredded, layered with salt, and left to ferment. Fully cured sauerkraut keeps for several months in an airtight container stored at 15 °C (60 °F) or below. Neither refrigeration nor pasteurization is required, although these treatments prolong storage life.

Fermentation by lactobacilli is introduced naturally, as these air-borne bacteria culture on raw cabbage leaves where they grow. Yeasts also are present, and may yield soft sauerkraut of poor flavor when the fermentation temperature is too high. The fermentation process has three phases, collectively sometimes referred to as population dynamics. In the first phase, anaerobic bacteria such as Klebsiella and Enterobacter lead the fermentation, and begin producing an acidic environment that favors later bacteria. The second phase starts as the acid levels become too high for many bacteria, and Leuconostoc mesenteroides and other Leuconostoc spp. take dominance. In the third phase, various Lactobacillus species, including L. brevis and L. plantarum, ferment any remaining sugars, further lowering the pH. Properly cured sauerkraut is sufficiently acidic to prevent a favorable environment for the "growing" of Clostridium botulinum, the toxins of which cause botulism.”

Making your own sauerkraut juice:

General information: To make just under one liter of sauerkraut, you will need 250–300 grams of white cabbage and 750 milliliters of water as well as a container that is well suited for the fermentation process. If you plan to make more fermented foods in the future, we recommend you buy special fermentation crocks. These traditional crocks are designed specially for fermentation; they are odorless and easy to clean. You can also use them to ferment other types of vegetables, such as cucumbers, red beets, and zucchini.

Procedure: Wash the white cabbage and cut off any damaged or discolored pieces. Finely cut the cabbage and then use your hands to knead it well. Place in the container and press down well. If you are using less cabbage, place a weight on top so that the cabbage stays firmly pressed together. Add the water and make sure that the cabbage is covered with water during the entire fermentation process. Close the container so that it is not quite airtight to allow the fermentation gases that form to escape, but also make sure that the lid is on tight enough. Otherwise, fermentation won’t take place. Let the cabbage ferment in a warm place for 3–4 days. Then pour off the sauerkraut juice and serve. If necessary, you can store it in the refrigerator for up to 48 days.

Raw vs. store-bought sauerkraut:

“Raw sauerkraut is distinctly different from store-bought, canned sauerkraut. While many food manufacturers can or jar their kraut using heat in order to extend shelf life, raw sauerkraut is lacto-fermented and is alive with good bacteria and probiotics. Raw sauerkraut is fermented over days or weeks at room temperature, packaged into jars with its own brine solution, then refrigerated to preserve the vitamins, enzymes, and beneficial bacteria without any heat.”

Note (italics): * = Translation from a German Wikipedia entry

Nutrient tables

The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.

Nutritional Information
per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Energy 15 kcal
64 kJ
0.8%
Recommended daily allowance according to the GDA: 2000kcal
Fat/Lipids 0.20 g0.3%
Recommended daily allowance according to the GDA: 70g
Saturated Fats 0.05 g0.2%
Recommended daily allowance according to the GDA: 20g
Carbohydrates (inc.dietary fiber) 0.80 g0.3%
Recommended daily allowance according to the GDA: 270g
Sugars 0.60 g0.7%
Recommended daily allowance according to the GDA: 90g
Fiber 0.20 g0.8%
Recommended daily allowance according to the GDA: 25g
Protein/Albumin 1.3 g2.6%
Recommended daily allowance according to the GDA: 50g
Cooking Salt (Na:294.0 mg)747 mg31.1%
Recommended daily allowance according to the GDA: 2.4g
Recommended daily allowance according to the GDA.
Fat/Lipids
Carbohydrates
Protein/Albumin
Cooking Salt

Essential micronutrients with the highest proportions per 100g 2000 kcal
Sodium, Na 294 mg37.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg
VitVitamin K 26 µg35.0%
Recommended daily allowance according to the EU: LMIV-2011: 75 µg
ElemPotassium, K 264 mg13.0%
Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
MinCopper, Cu 0.10 mg10.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
VitVitamin C (ascorbic acid) 8.2 mg10.0%
Recommended daily allowance according to the EU: LMIV-2011: 80 mg
VitVitamin B6 (pyridoxine) 0.10 mg7.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
VitFolate, as the active form of folic acid (née vitamin B9 and 13 µg7.0%
Recommended daily allowance according to the EU: LMIV-2011: 200 µg
ElemCalcium, Ca 48 mg6.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg
ElemPhosphorus, P 43 mg6.0%
Recommended daily allowance according to the EU: LMIV-2011: 700 mg
ProtTryptophan (Trp, W) 0.01 g5.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.25 g

Detailed micronutrients and daily requirement coverage per 100g

Explanations of nutrient tables in general

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Alpha-Linolenic acid; ALA; 18:3 omega-3 0.08 g4.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g
Linoleic acid; LA; 18:2 omega-6 0.06 g1.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 10 g

Essential amino acids per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Tryptophan (Trp, W) 0.01 g5.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.25 g
Threonine (Thr, T) 0.05 g5.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
Isoleucine (Ile, I) 0.04 g3.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.2 g
Leucine (Leu, L) 0.07 g3.0%
Recommended daily allowance according to the WHO-Protein-2002: 2.4 g
Lysine (Lys, K) 0.06 g3.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.9 g
Phenylalanine (Phe, F) 0.04 g3.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Valine (Val, V) 0.05 g3.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Methionine (Met, M) 0.01 g1.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g

Vitamins per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Vitamin K 26 µg35.0%
Recommended daily allowance according to the EU: LMIV-2011: 75 µg
Vitamin C (ascorbic acid) 8.2 mg10.0%
Recommended daily allowance according to the EU: LMIV-2011: 80 mg
Vitamin B6 (pyridoxine) 0.10 mg7.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Folate, as the active form of folic acid (née vitamin B9 and 13 µg7.0%
Recommended daily allowance according to the EU: LMIV-2011: 200 µg
Pantothenic acid (vitamin B5) 0.20 mg3.0%
Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg
Niacin (née vitamin B3) 0.30 mg2.0%
Recommended daily allowance according to the EU: LMIV-2011: 16 mg
Vitamin E, as a-TEs 0.20 mg2.0%
Recommended daily allowance according to the EU: LMIV-2011: 12 mg
Biotin (ex vitamin B7, H) 0.20 µg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 50 µg

Essential macroelements (macronutrients) per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Sodium, Na 294 mg37.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg
Potassium, K 264 mg13.0%
Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
Calcium, Ca 48 mg6.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg
Phosphorus, P 43 mg6.0%
Recommended daily allowance according to the EU: LMIV-2011: 700 mg
Magnesium, Mg 15 mg4.0%
Recommended daily allowance according to the EU: LMIV-2011: 375 mg

Essential trace elements (micronutrients) per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Copper, Cu 0.10 mg10.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
Manganese, Mn 0.10 mg5.0%
Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
Iron, Fe 0.60 mg4.0%
Recommended daily allowance according to the EU: LMIV-2011: 14 mg
Zinc, Zn 0.30 mg3.0%
Recommended daily allowance according to the EU: LMIV-2011: 10 mg
Iod, I (Jod, J) 1.1 µg1.0%
Recommended daily allowance according to the EU: LMIV-2011: 150 µg
Fluorine, F 0 µg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 3'500 µg

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