Sauerkraut is a healthy dietary product. A variety of sauerkraut salads How many calories are in sauerkraut salad

Sauerkraut is a healthy product, because it retains all the nutrients that the body needs so much, and even increases them. Its calorie content is less than that of fresh vegetable, which allows you to add sauerkraut to the diet menu.

Sour leaves are traditional Slavic dish, a national treasure, so to speak. Cooking sauerkraut has long been considered a whole ritual, which good housewives must adhere to. Then for a whole winter and spring on their table there was a tasty and nutritious product that protected against vitamin deficiency and strengthened health.

Sauerkraut is not just a finely chopped head of cabbage mixed with carrots or cranberries and salt. This product has various variations: it is prepared with the addition of butter, apples, dill, garlic, and even such spices and herbs as cinnamon, cilantro, celery. The combination of different flavors results in unique dish with unique qualities. But the calorie content of each of them is not the same. We will give the values ​​​​of the most popular recipes.

The energy value of sauerkraut prepared in the classical way is 19 kcal per 100 g. The product has few carbohydrates (4.4% by weight) and proteins (about 2%). There are even fewer fats, they account for 0.01%. Most vitamins, minerals and fiber.

The calorie content of sauerkraut with cranberries is 31 kcal per 100 g. Other sources claim that the same figure is 43 kcal. Much depends on the method of preparation, so it is difficult to give exact values. The calorie content of a sour vegetable with oil is 50 kcal per 100 g. The addition of sunflower oil dramatically increases the energy value of the dish, but this will not affect the figure in any way.

Cabbage after sourdough, even if it is not cooked according to standard recipe, has a negative calorie content, that is, more energy is spent on its digestion than it comes in.

Pickled vegetable can be stored for up to 8 months if kept in a cool and dark place.

Beneficial features

The product contains a large amount of vitamins A, B, C, K, PP, U, fiber, probiotics. A small serving of sauerkraut will provide a daily dose of many useful substances.

An acidified vegetable with cranberries or carrots is characterized by such positive aspects:

• provides normal microflora in the intestine;
• is the prevention of peptic ulcer and gastritis;
• removes excess cholesterol;
• reduces inflammatory processes;
• improves the condition of the skin and hair;
• improves immunity;
• normalizes metabolism;
• gives a good mood and gives strength.

Experts note that pickled vegetables are much healthier than fresh ones. Lactic acid prevents vitamins from being destroyed, and the addition of certain ingredients, for example, red cabbage greatly increases the amount of nutrients.

Sauerkraut for weight loss

The low calorie content of the vegetable allows it to be used in various diets. Since the product is very useful, many people have a desire to eat only it in order to lose extra pounds. However, experts do not recommend doing this, because eating only cabbage in large quantities will lead to problems with the gastrointestinal tract.

To get the maximum effect, it is necessary to plan and adhere to a balanced diet. Several times a week, you can make a salad with sunflower oil from sauerkraut, bake pies, stew vegetables, make dumplings, mix with onions and herbs. It is better to combine the product with other dishes so as not to injure the gastrointestinal mucosa.

Sauerkraut is a really tasty and healthy product that is part of many dishes. Today we decided to cook some salads with her that do not take much time. All recipes are simple, so even a beginner can handle it!

Simple sauerkraut salad

How to cook:

Variant with potatoes

Time: 25 min.

Calories: 60.

How to cook:

1. Transfer the sauerkraut to a bowl. If you want, you can additionally cut it into smaller straws. Chop the cucumber into strips, cutting off the ends on both sides.
2. Wash the potatoes and cook in their skins until fully cooked. Then drain the water, allow the fruit to cool and peel off the skin. Cut into small cubes.
3. Remove skin from onion. Cut into smaller cubes. If it is very spicy, pour over boiling water and drain the water. Finely chop the greens. It's best to add parsley. Combine all the ingredients and put them in the refrigerator for ten minutes to get the same temperature and soak in the cabbage juice.
4. pour over vegetable oil before serving and stir a little.

With the addition of peas

Time: 1 h 15 min.

Calories: 67.

How to cook:

1. Hard boil eggs. It is enough to boil them for ten minutes. Then pour over cold water when they cool down, peel them off. Cut into small cubes.
2. Wash potatoes of medium size and send them to cook "in their uniforms". It should become soft: it can be easily pierced with a knife. Drain the water and let the root vegetables cool, then remove the peel from them and cut them in the same way as the eggs.
3. Wash fresh cucumbers, cut off the ends. If the skin is bitter, cut it off too. Grind the pulp in the same way as the previous ingredients.
4. Pull the peas out of the jar and let it drain a little. You can also use freshly frozen peas, but then you need to get it in advance so that it “warms up.
5. Cut the cabbage into smaller strips.
6. Mix all these ingredients in a salad bowl with the addition of mayonnaise.
7. Finely chop the parsley and sprinkle it on top as a garnish, or you can leave whole leaves.

With fresh cucumber

Time: 15 minutes.

Calories: 55.

How to cook:

1. wash fresh cucumbers and tomatoes. From the first, remove the skin and cut off their tips, and just cut the stalk from the tomato.
2. Cucumbers (including pickles) cut into thin circles.
3. Chop the tomato into large cubes or slices.
4. Squeeze the cabbage a little from the brine.
5. Mix ingredients in one bowl, add sunflower oil. Can be seasoned with red pepper on top for spiciness and as a garnish.

Salad of fresh and sauerkraut

Time: 40 minutes.

Calories: 80.

How to cook:

1. Wash fresh cabbage, remove the first few leaves. Next, finely chop it into not too long straws. Put in a bowl and crush with your hands. Let her stand for ten minutes to let the juice flow.
2. Cut sauerkraut into the same strips as fresh, squeezing from the brine.
3. Free the onion from the husk and crumble it into very thin half rings.
4. Pull out the seed box from the pepper, wash it, cut off the white walls. Next, chop the pulp into strips quite thinly.
5. Squeeze the white cabbage from the juice, transfer to a salad bowl and add the rest of the ingredients here.
6. Finely chop the dill and also mash a little, add to the salad.
7. Fill everything with sunflower oil and let stand for another twenty minutes before serving, you can in the refrigerator.

herring appetizer recipe

Time: 1 hour.

Calories: 109.

How to cook:

1. First you need to soak the beans overnight. Next, cook them, not forgetting to salt at the end. Be sure to let it drain well.
2. Squeeze the cabbage from the brine, you can cut into smaller strips.
3. Separate the fillet from the herring and cut it into small cubes or small sticks.
4. Onion, peeled, crumble into cubes and fry until soft.
5. Mix the ingredients and season, and sprinkle with chopped herbs on top.

How to cook cabbage appetizer with beets

Time: 1 h 10 min.

Calories: 35.

How to cook:

1. First of all, we need to prepare the beets, as they should not be raw in the salad. It must be thoroughly washed with running water from sand and dirt.
2. Next, place in a saucepan, fill with water to the very top and put on the stove.
3. Turn on a strong fire and let it boil.
4. After that, reduce the fire to medium or minimum and cook the root crop until tender. Depending on its size, cook for 30-60 minutes.
5. Drain boiling water from the finished beets, cool the root crop.
6. Peel, grate on a grater of any size.
7. Rinse the greens with running water, finely chop with a sharp knife.
8. Remove the husk from the onion, wash it and chop it arbitrarily.
9. Try the cabbage, if it is very salty, rinse with running water.
10. Then mix with onions, preferably by hand.
11. Add beets, sour cream, herbs and mix so that each ingredient is evenly distributed throughout the salad.
12. Add salt, sugar, mix everything again and you can serve.

How to make sauerkraut salad with mushrooms

Time: 45 min.

Calories: 69.

How to cook:

1. Peel the mushrooms from the films with a knife, cut their legs.
2. Place each mushroom in a saucepan, add water, add spices to taste.
3. Place on the stove, turn on the fire and let it boil.
4. Boil the mushrooms until tender, then drain them in a colander.
5. Let the mushrooms drain, then cool and chop randomly.
6. Peel the onion, rinse and finely chop with a knife.
7. Wash the potatoes, put in a saucepan, cover with water.
8. Remove to the stove, boil and cook until tender for 20-30 minutes.
9. When the tubers are ready, drain the water from them, cool.
10. Then peel, cut into small pieces, like mushrooms, so that it is convenient to eat.
11. Mix mushrooms, onions, potatoes, cabbage, add salt and sugar.
12. Mix everything, sprinkle with chopped herbs and season with oil.

To make the salad unusual, it is enough to add some unusual dressing to it. For example, you can use yogurt, ideally Greek. It's a bit sour, so it's perfect for sauerkraut.

Vegetable oil can be of absolutely any origin: mustard, hemp, poppy, corn, olive, coconut, sesame, linseed, and so on. Each of them will make the taste and aroma of the dish special.

Sauerkraut salad is healthy and tasty at the same time. This salad knows how to defuse even the most classic lunch/dinner and make it special. Check for yourself?

On the video - cooking recipe delicious salad with sauerkraut:

Calorie content of sauerkraut in 100 gr. 19 kcal. 100 g of the product contains:

• proteins - 1.8 g;
• fat - 0.1 g;
• carbohydrates - 4.4 g.

The vitamin and mineral composition of sauerkraut is represented by B, C, PP, K vitamins, potassium, zinc, selenium, iodine, iron, sodium, phosphorus.

Calorie content of sauerkraut with vegetable oil per 100 grams is 50 kcal. Nutritionists do not recommend abusing this dish for those who want to lose weight, since vegetable oil itself contributes to rapid weight gain, and salt added to the dish retains water in the body.

Calorie stewed sauerkraut per 100 grams

Calorie content of stewed sauerkraut in 100 gr. 76 kcal. The dish is saturated with 1.7 g of protein, 4.2 g of fat, 7.7 g of carbohydrates.

The benefits of sauerkraut

Sauerkraut is an extremely useful product. The undeniable benefits of snacks are as follows:

• cabbage contains a large number of lactic acid bacteria useful for the stomach and intestines;

• the product is saturated with vitamin K, which improves blood clotting and activates the work of the heart and blood vessels;
• vitamin C in sauerkraut supports immunity;
• vitamin B dishes are good for the health of the nervous system;
• sauerkraut brine helps with a hangover, as well as with toxicosis during pregnancy;
• regular consumption of the product helps to prevent stomach and intestinal ulcers, helps to improve the acidity of the stomach, speeds up digestion;
• It has long been known that sauerkraut helps reduce blood sugar levels;
• the dish is characterized by a low content of fructose and sucrose, therefore it is recommended for diabetes;
• in cosmetic purposes sauerkraut is used to eliminate age spots and acne.

Harm of sauerkraut

When overeating sauerkraut, you may encounter problems such as heartburn, flatulence, allergic reactions, and stomach acid disorders.

The product is contraindicated for ulcers, diseases of the liver, kidneys, high blood pressure, diseases of the pancreas and heart, as well as a tendency to edema.

Sauerkraut Salad Ingredients

Cooking method

Mix sauerkraut with sugar and vegetable oil. You can add fresh or pickled apples, sliced, salad celery, fresh or soaked lingonberries. Serve salad with sausages, sausages, fried pork, boiled poultry.

You can create your recipe taking into account the loss of vitamins and minerals using the recipe calculator in the application.

CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

Nutritional value and chemical composition "Sauerkraut Salad".

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of the edible part.

The energy value sauerkraut salad is 77.8 kcal.

Main source: Internet. .

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the My Healthy Diet application.

Recipe Calculator

The nutritional value

Serving Size (g)

BALANCE OF NUTRIENTS

Most foods cannot contain the full range of vitamins and minerals. Therefore, it is important to eat a variety of foods to meet the body's needs for vitamins and minerals.

Product calorie analysis

SHARE OF BJU IN CALORIES

The ratio of proteins, fats and carbohydrates:

Knowing the contribution of proteins, fats and carbohydrates to caloric content, you can understand how the product or diet meets the standards healthy eating or dietary requirements. For example, the US and Russian Departments of Health recommend 10-12% of calories from protein, 30% from fat, and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.

Among the large assortment of vegetables, cabbage is the most in demand 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.

Sauerkraut 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. Juicy and fragrant vegetable has fine taste and can quickly saturate the body. Cabbage goes well in cooking with other foods. Early varieties are used to prepare many dishes, and later varieties are often used for preparations, vegetables:

• marinate;
• sour;
• canned.

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

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

Calorie pickled vegetables

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

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

BJU ratio fermented product will look like this:

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

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

In fresh white cabbage per 100 grams, the calorie indicator will be 28 calories. In a stewed vegetable, 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 lot of fiber. This substance has a positive effect on the intestinal flora. The vegetable has rare and useful properties, for example, improves the body's metabolism and can eliminate stomach pain.

A large amount of vitamins is found not only in the vegetable itself, but also in the brine. Most of all, it contains vitamins A, B and C. It also contains an important vitamin K, which is responsible for blood clotting. Cabbage is rich in trace elements:

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

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

• gives 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 a tonic and tonic property;
• 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 part with excess weight. However, eating sauerkraut alone will be wrong and unhealthy. This product belongs to mono-diet products. If you use too much of it, then the metabolic process slows down and with such nutrition, calories are stored in the form of fat. It is necessary to eat a balanced diet and lead a more active lifestyle in order to get a positive result in losing weight.

Despite the positive properties of sauerkraut, it has there are also negatives. It must not be overused. If you have serious bowel disease, diabetes or cholelithiasis, hypertension and kidney problems, it is better to limit its use and consult with physicians.