Recipe for sauerkraut. Calorie, chemical composition and nutritional value

Women at all times knew that sauerkraut is excellent tool. It contains microorganisms that produce lactic acid during fermentation. They save beneficial features and vitamins of this vegetable, which has a positive effect on cleansing and healing the body.

Useful properties of sauerkraut

Sauerkraut rich in, which strengthens the immune system, vitamin K, necessary for normal blood clotting, vitamin B, which has a positive effect on nervous system person, contributing to the normalization of sleep. One spoonful of such cabbage is able to replenish the daily intake of these vitamins. This product also contains a lot of iodine, which improves the metabolic processes in the body. Sauerkraut is able to remove toxins from the body.

The number of calories in sauerkraut

The calorie content of the sauerkraut product is only 19 kcal and is considered negative, since the body spends more energy on its digestion than it comes in when eating it. In order to improve palatability such cabbage and to make it secrete more juice, sugar is sometimes added to it. The calorie content of sauerkraut with sugar may increase slightly. However, many believe that cabbage becomes less healthy after adding sugar, so it is better to cook it according to classic recipe after adding a little vegetable oil. Calorie content with oil will be already 50 kcal per serving. This cabbage can be consumed not only in its original form, but also stewed. There is an opinion that in this form it becomes high-calorie product, but this is absolutely not the case. Calorie sauerkraut stewed cabbage can vary from 29 to 44 kcal per 100 g of product. It depends on the amount of oil added and the recipe. Now, knowing how many calories are in sauerkraut, you can include it in your diet in a variety of ways, both when you are on a diet and during a regular diet.

Sauerkraut for weight loss

The calorie content of sauerkraut makes it an indispensable product for weight loss. It is easier for the body to digest and is healthier than fresh cabbage. It has a high fiber content, so with minimal consumption of this product, you will feel full for a long time. However, it must be remembered that it cannot be used as an independent means for losing weight. It should be consumed along with protein foods: baked or boiled fish, eggs, boiled chicken meat. You can combine its intake with carbohydrates. It could be buckwheat or boiled rice.

It is important when following a diet on sauerkraut to limit the use of flour products, white bread, fatty foods, potatoes, confectionery and alcoholic beverages. It is advisable to add some physical activity. You can go cycling, swimming, running. It will not be superfluous to visit a sauna or bath weekly, which contributes to a good blood supply to the tissues and cells of the body.

Harm of sauerkraut

Despite all positive properties this cabbage, it should be used with caution by people who have problems with the gastrointestinal tract. This is due to what is happening in the cabbage at the time of fermentation. natural processes fermentation, which can cause bloating. And as you know, with problems with the intestines, even a slight bloating can be quite painful.

In order to preserve the nutritional and vitamin value of cabbage for a longer time, it is necessary to ferment the product. It is this method that will help him maintain a supply of vitamins and valuable nutrients for the whole winter. In addition, only fermented version This vegetable can be used to make vinaigrette and some other dishes.

Sauerkraut is its chopping and further preservation under the action of acid. None additional ingredients at the same time, it is not added to the dish - when cabbage juice is fermented, the necessary preservative is released.

The product is useful from autumn to spring - it is at this time that the body feels an acute shortage useful substances. And also this dietary product- The calorie content of sauerkraut is very low.

The calorie content of the product is not high and is no more than 19 kcal per 100 grams, if you do not eat it with butter - then the answer to the question "how many calories are in sauerkraut" will be "60 kcal per 100 grams or even more."

An important value of the dish is the high level of B vitamins, as well as A and C. Moreover, they are contained not only in the vegetable itself, but also in the brine. When fermenting a vegetable with whole heads or halves or quarters of vitamins, about two times more vitamins are preserved than when it is chopped. However, for many dishes (vinaigrette and other salads, soups), it must be fermented finely chopped.

At proper storage sauerkraut retains its usefulness and value for a very long term- up to 6-8 months.

Sauerkraut - its benefits and harms

This product contributes to excellent digestion, since the fiber contained in cabbage has a good effect on the intestinal microflora. IN in kind or as part of a vinaigrette, it is also indicated for stomach pain, to strengthen immune system and metabolic disorders.

However, no matter how useful this vegetable is, and no matter how fans of cabbage soup or vinaigrette you are, its excessive consumption can lead to unpleasant consequences, especially if there are some health problems. For example, the dish should not be consumed with certain intestinal diseases: a product containing mustard oils may cause discomfort in the abdomen (flatulence).

It is not recommended to use it for diseases of the pancreas, gallstone disease, abnormal kidney function, hypertension. You hyperacidity gastric juice? You also should not use this product in large quantities.

Sauerkraut and its use in cooking

This product is used in the manufacture of salads with butter (vinaigrette), assorted vegetables and used as a garnish. It is very good with meat or fish baked in the oven.

Many most delicious dish from sauerkraut consider its combination with potatoes, both boiled and fried. She also goes to the preparation of first courses: cabbage soup, cabbage soup, sometimes borscht is cooked with her.

Secrets of a delicious dish

For fermentation, it is necessary to use only well-ripened and dense heads of cabbage, they should not have internal voids or be frozen.

Choose those that have tightly fitting leaves.

For fermentation, white cabbage is usually used, although its red cabbage version is also fermented.

First, it is cleaned, then chopped (you need to cut it finely enough), mixed with grated or finely chopped carrots (about 100 grams per kilogram of vegetables) and table salt(from one teaspoon (5-10 grams) to one tablespoon (25-30 grams) of it per 1000 grams of shredded mass - depends on your preferences).

Then the mixture is tightly placed in a container (an enamel pan is suitable).

Galvanized buckets or tin-plated tanks should not be used for pickling - in an acidic environment, their material can release toxic compounds.

Before putting the mass into a container, it must be well kneaded. This is done so that she starts up the juice as quickly as possible. On top of the mass put a few whole cabbage leaves, then a plate and a load on top (for example, a jar of water). Due to the presence of a load, the mass settles, there is a rapid release of juice, and then fermentation begins.

Glucose and other carbohydrates from cabbage juice form a special acid - it prevents decay and acts as a preservative. If a sweet and juicy variety of cabbage is chosen, then fermentation will take place very quickly and very soon it can be used to make a vinaigrette or other dish.

One of ideal products for food all year round, and especially in winter and spring - sauerkraut, the calorie content of which 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 minerals and vitamins are several times superior to fresh white cabbage serving as raw materials. The secret lies in the fact 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 stored in the vegetable for many months.

Only benefit

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

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

In combination with other products

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

Since, in the traditions of the Russian people, eating cabbage without seasonings is not very accepted, it is often served at the table not only as a side dish, but also cooked from it. independent meals. First of all, this is a sauerkraut salad with onion or green onion and oil. 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 mixing even with a small amount vegetable fats calorie increases almost three times - up to 60 kilocalories per 100 g of the finished product.

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

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

Often this is everyone's favorite sour product add to borscht, cook vinaigrette with it, bake pies. If you do not overdo it with the addition of meat and fatty foods, then the calorie content of these dishes makes it possible to classify them as dietary.

However, do not forget that, in addition to calorie content, you must also take into account the nutritional value of this vegetable. As a rule, all plant products contain carbohydrates in large quantities, while the number of proteins and fats in their composition is minimized. In sauerkraut, no matter what ingredient is added to the dish, the proteins remain about 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 is from 4.5 to 5.5 g. So, the least of them are in a simple sauerkraut- 4.4 g, and in the one with butter - already 5.4. This folk appetizer has another feature. Fats in cabbage seasoned with vegetable oil are 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 stew 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 those who want to lose weight.

Not only white

In addition to sauerkraut, Chinese cabbage is popular on the tables of Russians. It really comes from China, its tender leaves are juicier than those of the white head, and have a taste lettuce. It is widely used both in appetizers with fresh vegetables and in national dishes. Korean dish kimchi. She gained particular popularity after her lovers found out how many calories 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, the calorie content of which is 42 kilocalories. It is sweeter than other types, the amount of carbohydrates in it exceeds 10 g. It is just as useful as white cabbage, contains the same vitamins and minerals, as well as a large number of sulfur containing substances.

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

Based on the foregoing, it can be argued that any cabbage is a valuable and healthy vegetable for nutrition and health. By determining how many calories are in fresh or sauerkraut, processed or not thermally processed cabbage, you can diversify your diet with benefit and pleasure.

One of the ideal foods to eat all year round, and especially in winter and spring, is sauerkraut, the calorie content of which 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 greater than fresh white cabbage serving as raw materials. The secret lies in the fact 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 stored in the vegetable for many months.

Only benefit

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

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

In combination with other products

Since, in the traditions of the Russian people, eating cabbage without seasonings is not very accepted, it is often served at the table not only as a side dish, but also prepared from it 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.

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

The calorie content of fried cabbage is also low. If we consider that the standard serving is 250 g, then this amount contains about 190 kilocalories. This implies that only vegetable ingredients (onions, carrots, herbs) are added to the dish, and not meat and sausages. Given that due to the content of a large amount of dietary fiber, this vegetable quickly fills the stomach and creates a feeling of satiety, 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, pies are baked. If you do not overdo it with the addition of meat and fatty foods, then the calorie content of these dishes makes it possible to classify them as dietary.

However, do not forget that, in addition to calorie content, you must also take into account the nutritional value of this vegetable. As a rule, all plant products contain carbohydrates in large quantities, while the number of proteins and fats in their composition is minimized. In sauerkraut, no matter what ingredient is added to the dish, the proteins remain about 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 is from 4.5 to 5.5 g. So, the least of them in simple sauerkraut is 4.4 g, and in the one with butter, it is already 5.4. This folk appetizer has another feature. Fats in cabbage seasoned with vegetable oil are 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 stew 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 those who want to lose weight.

Not only white

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

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

Sauerkraut is familiar to many as a piggy bank of useful properties and vitamins, available even during the cold season, when the lack of certain groups of elements is especially relevant. 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 "calories in sauerkraut" and pay attention to nutritional value. This dish is a rare case of the superiority of the cooked version over the original vegetable in terms of the number of useful properties. In the process of fermentation, 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”).

Nice smell pickled apples, caused by the resulting acid, is complemented by a beneficial effect on the body: the supply of vitamins B1-3, B9, B6, B12 (prevention of premature aging), improvement of the intestinal microflora and the functioning of the gastrointestinal tract, blocking the spread of the pathogenic environment (the action of lactic acid bacteria).

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

vitamin C - strengthening the immune system,
vitamin K - normalization of blood clotting,
vitamin B - a beneficial effect on the nervous system, increased stress resistance,
vitamin A - improved 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:

the establishment of proper digestion due to the high fiber content,
healing effect in case of malfunctions in metabolism, prevention of the occurrence of diseases of the gastrointestinal tract (ulcer, gastritis),
enrichment body with iodine,
lowering the level of cholesterol in the blood, preventing complications of oncological nature.

However, sauerkraut can be harmful if uncontrolled use: increased content salt in the product exacerbates kidney failure, mustard oils in excess cause bloating, a high concentration of organic acids will adversely affect the health of people with impaired gastric acidity.

It is worth refraining from using the product for ulcerative lesions of the stomach, kidney problems, malfunctions of the pancreas, and hypertension.

Proper preparation and storage of the product will bring real food into the daily diet. vitamin bomb: 300 grams - daily rate useful substances for the body.

Product calorie content

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

Nutritional value of sauerkraut:

Fats: 0.50 g
Proteins: 1.10 g
Carbs: 2.40 g
Water: 94.30 g
Ash: 1.70 g

However, you should not immediately buy the product in buckets: the reduced calorie content of sauerkraut is indicated for a dish in 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),
stew - 29-44 kcal (100 grams),
cabbage soup (without frying, with potatoes) - 37 kcal (100 grams),
dumplings - 120 kcal (100 grams),
hodgepodge - 134 kcal (100 grams).

The minor calories in sauerkraut are supplemented high content proteins compared to other vegetables (1.8 g for 100 grams), so daily use product will not weigh down the menu and bring great benefit body.

Sauerkraut: calories and diet for weight loss

At beneficial effect on the digestive process as a whole this product has negative calorie: Digesting a dish takes more energy than the body eventually receives. The news is good and bad at the same time. The positive side - sauerkraut helps to get rid of extra pounds and perfectly complements diet food. The negative point is that this product cannot be erected in the cult of mono-diets.

The use of only sauerkraut will be reduced to low energy value diet and will lead to a general slowdown in metabolism (the body will switch to creating a supply of calories). The cessation of the mono-diet will not coincide with the restructuring of the assimilation system, so that high-calorie foods will be digested at a slow pace. New layers of fat will not be long in coming.

How many calories are in sauerkraut? Really a little. However, the useful properties of the dish should be used wisely: use the product for lunch and dinner (as a side dish for fish or boiled veal, as part of the broth, as a component vegetable salads), and breakfast supplement fermented milk products (natural yogurt, low-fat cottage cheese and cheese).