Sauerkraut, a German word meaning “sour cabbage,” originated in China where laborers on the Great Wall of China ate the shredded cabbage fermented in rice wine as standard fare. Today, food manufacturers produce sauerkraut by combining shredded cabbage with salt and allowing it to ferment. Although it is low in fat, contains no cholesterol and serves as a good source of some vitamins, one cup of undrained sauerkraut contains 1,560 milligrams of sodium, more than the daily recommended intake.
Sodium is an essential mineral that can be found naturally in most foods. Your body needs sodium to regulate blood volume and pressure, help transmit nerve impulses and aid in muscle contractions. The amount of sodium necessary to maintain life is minimal compared to the 3,400 milligrams of sodium the average American consumes each day, according to the Mayo Clinic. The Institute of Medicine recommends adults consume no more than 1,500 milligrams of sodium per day. To stay within this limit, keep your portions of sauerkraut small.
Negative Health Effects
The sauerkraut on a reuben sandwich or New York-style hot dog adds flavor and crunch, but it should not be a part of every meal because too much sodium can lead to health problems. A high sodium intake is associated with high blood pressure. Blood pressure is the force of the blood against the walls of the blood vessels. Over time, high blood pressure damages the artery walls and can lead to coronary heart disease, heart failure, kidney disease and stroke. The National Heart, Lung and Blood Institute reports one in three adults in the United States suffers from high blood pressure, and excessive sodium intake is one of the main causes.
Sauerkraut contains many other essential vitamins and minerals, which gives it some nutritional value. A 1-cup serving of undrained sauerkraut contains 71 milligrams of calcium, a mineral important for maintaining strong bones and teeth. The same serving size provides 401 milligrams of potassium, a mineral not only necessary for building muscle and maintaining normal electrical activity in the heart, but also for counteracting the effects of too much sodium. Sauerkraut serves as a good source of vitamin K, vitamin C and B vitamins including B-6, niacin and thiamine.
If you enjoy the taste of sauerkraut, there are ways to reduce the amount of sodium you consume. Draining the brine liquid from the cabbage reduces the sodium content to 939 milligrams per cup. Rinse the sauerkraut to lower the amount of sodium even more. You can purchase low-sodium sauerkraut, which contains only 437 milligrams per cup, less than one-third of the regular variety.