Sauerkraut vs Pickled Cucumber – Which is Healthier?

Our Verdict

When comparing sauerkraut to pickled cucumber, we picked the sauerkraut.

Why?

Both of these fermented foods can give a gut-healthy microbiome boost, but how do they stack up otherwise?

In terms of macros, sauerkraut has more protein, carbs, and fiber. They are both low glycemic index foods, so we’ll go with the one that has more fiber out of the two, and that’s the ‘kraut.

In the category of vitamins, sauerkraut has more of vitamins B1, B2, B3, B5, B6, B7, B9, C, E, and choline, while pickled cucumbers have more of vitamins A and K. An easy win for sauerkraut.

When it comes to minerals, sauerkraut has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while pickled cucumbers are not higher in any mineral, except sodium (on average, pickled cucumbers have about 2x the sodium of sauerkraut). Another clear win for sauerkraut.

In short, enjoy either or both in moderation, but it’s clear which boasts the most nutritional benefits, and that’s the sauerkraut!

Want to learn more?

You might like to read:

Make Friends With Your Gut (You Can Thank Us Later)

Take care!