Is Pork and Sauerkraut Keto-Friendly?

The ketogenic diet has become one of the most popular low-carb diets, offering benefits like weight loss, reduced inflammation, and improved brain health. When following a keto diet, it’s important to choose foods that are low in carbs and high in healthy fats. Two foods that are often enjoyed together are pork and sauerkraut. But are this classic combo keto-friendly?

In this article, we’ll take a look at the carb, fat, and nutrition profile of pork and sauerkraut. You’ll learn why this duo can be a smart keto choice and get some tips for preparing it We’ll also cover some potential drawbacks to keep in mind.

What Makes a Food Keto?

The ketogenic or “keto” diet aims to get the body into a state of ketosis, where it burns fat for fuel instead of carbs

To achieve this, carb intake is restricted to around 5-10% of total daily calories. Protein is moderate at around 20%, with the majority of calories, 70-75%, coming from fat.

For most people, hitting these macronutrient ratios means:

• Limiting net carbs to 20-50 grams per day
• Consuming adequate protein for needs and activity
• Focusing on high-fat foods like oils, fatty meat, eggs, nuts, seeds, and low-carb dairy

Now let’s see how pork and sauerkraut stack up,

Is Pork Keto-Friendly?

Pork is a very keto-friendly meat. It provides lots of filling protein and fat without too many carbs.

A 3 oz serving of pork loin, for example, contains (1):

• Calories: 180
• Fat: 8g
• Carbs: 0g
• Protein: 25g

The high protein keeps you satisfied while the fat provides the energy and ketones you need when limiting carbs.

Be mindful of the cut, as fattier options like pork belly and ribs will be higher in calories. But in general, pork is a smart keto choice.

Is Sauerkraut Keto?

Sauerkraut is made from fermented cabbage and contains beneficial probiotics. It adds flavor, texture, and gut-healthy properties to pork dishes.

A 1/2 cup serving of sauerkraut contains about (2):

• Calories: 45
• Fat: 0g
• Carbs: 9g
• Fiber: 3g
• Net carbs: 6g
• Protein: 1g

With just 6g net carbs per serving, sauerkraut can certainly fit into a keto diet. Just be mindful of portions, as the carbs can add up quickly.

Benefits of Pork and Sauerkraut on Keto

Here are some of the reasons this classic combo works well for the keto diet:

• Provides complext carbs from fiber-rich vegetables
• Contains probiotics to support gut and immunity
• Offers B vitamins like vitamin C, folate, and vitamin K
• Boosts electrolytes like sodium and potassium
• Easy to make and requires minimal prep time
• Filling and satisfying for keto meal prep and batch cooking
• Provides variety of flavors and textures in one dish

Sauerkraut is also fermented, which makes its nutrients easier to absorb. The pork adds hearty protein and fat to balance the carb count.

Potential Drawbacks of Pork and Sauerkraut

While pork and sauerkraut offer many benefits, there are a few potential cons to keep in mind:

• Sauerkraut’s carbs can quickly add up if overeaten
• Very high in sodium, which may not suit low-sodium keto
• Pork is moderate in purines, which could be problematic for some with gout
• Some find the funky fermented flavor of sauerkraut unpalatable
• Contains histamines and tyramine, which cause issues for some when combined with pork
• Low in fresh vegetables and antioxidants

As long as you control portions and buy low-sodium varieties, pork and sauerkraut can be included regularly in keto diets. But it shouldn’t be your only vegetable intake. Balance it out with leafy greens, avocado, and other low-carb veggies.

Tips for Preparing Keto Pork and Sauerkraut

Here are some tips for making stellar keto pork and sauerkraut dishes:

• Choose fattier cuts of pork like shoulder or ribs to up the fat ratio
• Add extra fat/oil when cooking leaner cuts like tenderloin
• Opt for reduced sodium sauerkraut to decrease very high salt content
• Rinse sauerkraut before cooking to remove excess sodium
• Cook low and slow or use a pressure cooker to let flavors meld
• Add caraway, onion, garlic, peppers, mushrooms, and spices
• Serve with a dollop of full-fat Greek yogurt for a protein boost
• Pair with a green salad dressed in olive oil for fiber and vitamins

This winning combo can be made so many ways. Try sauerkraut stuffed pork chops, baked kielbasa and sauerkraut casserole, pressure cooker pulled pork with sauerkraut, or our favorite – good old sausage and sauerkraut!

The Bottom Line

Sauerkraut provides gut-healthy probiotics while pork delivers protein and fat on keto. Together, they make a classic flavor duo perfect for low-carb, high-fat eating.

Just be mindful of sauerkraut’s natural sugar and sodium content by controlling portions and rinsing before cooking. Balance out this hearty dish with plenty of low-carb veggies for a well-rounded keto meal.

In moderation alongside other wholesome foods, pork and sauerkraut can be a keto-friendly combo that provides comfort, flavor, and nutrition. This dynamic duo deserves a spot in your keto meal rotation.