Germany is renowned for its rich cultural heritage, engineering marvels, and efficient public systems. While its cuisine is often associated with hearty dishes like sausages, schnitzels, and beer, there’s another side to German food culture that emphasizes health, balance, and nutrition. In recent years, Germany has embraced healthier eating habits, and many traditional foods are naturally rich in nutrients. From whole grains to fermented delights, Germany offers a variety of healthy options that support wellness and longevity. This article explores the top 10 healthy foods in Germany, explaining why they are beneficial and how they can be incorporated into your daily diet.
1. Sauerkraut – The Probiotic Powerhouse
Sauerkraut, a traditional fermented cabbage dish, is one of the most iconic and healthiest foods in Germany. It has been a staple in German cuisine for centuries, valued not only for its tangy flavor but also for its impressive health benefits. Sauerkraut is rich in probiotics—beneficial bacteria that aid digestion, support immune health, and improve gut flora. These natural probiotics help maintain a healthy balance in the digestive system, which is crucial for nutrient absorption and mental well-being.
Moreover, sauerkraut is high in dietary fiber, vitamins C and K, and iron, while being low in calories and fat. The fermentation process also enhances the bioavailability of nutrients, making them easier for the body to absorb. It pairs well with sausages and meats, but for a healthier twist, it can be used in salads, wraps, or even on top of avocado toast.
2. Whole Grain Bread – Vollkornbrot
Bread is a daily staple in Germany, but not all bread is created equal. Germans are famous for their Vollkornbrot or whole grain bread, which is far more nutritious than white bread. Vollkornbrot is made from whole rye or wheat grains, retaining all parts of the grain including the bran, germ, and endosperm. This means it is packed with fiber, B vitamins, magnesium, and antioxidants.
Consuming whole grain bread regularly helps regulate blood sugar levels, reduces the risk of heart disease, supports digestion, and aids in weight management. It also keeps you feeling full longer, reducing unnecessary snacking. This bread is typically dense, chewy, and flavorful, making it perfect for healthy sandwiches or as a base for open-faced breakfast toasts topped with avocado, eggs, or smoked salmon.
3. Herring – Omega-3 Rich Delight
Herring is a popular fish in Germany, especially in the northern regions and coastal areas. It is often served pickled (Rollmops), smoked, or in salads. What makes herring particularly healthy is its high content of omega-3 fatty acids—essential fats that the body cannot produce on its own. Omega-3s are known to reduce inflammation, lower triglyceride levels, improve heart health, and support brain function.
Herring is also an excellent source of protein, vitamin D, and selenium. Including herring in your diet once or twice a week can significantly improve your nutritional intake. Pair it with boiled potatoes and a fresh salad for a traditional yet healthy German meal.
4. Quark – A High-Protein Dairy Staple
Quark is a dairy product that lies somewhere between yogurt and cottage cheese in terms of texture and flavor. It is a versatile, protein-rich food widely consumed in Germany, often used in breakfast bowls, desserts, or even savory dishes. Quark is low in fat (especially in its skimmed versions) and packed with high-quality protein, which makes it ideal for muscle building and weight management.
It’s also rich in calcium, important for bone health, and probiotics that support the gut. Quark can be enjoyed sweet with honey and berries or savory with herbs, garlic, and chives. For those on a fitness journey or seeking a healthy snack, Quark is a fantastic German superfood.
5. Red Cabbage (Rotkohl) – Antioxidant-Rich Side Dish
Rotkohl or red cabbage is another traditional German side dish that doubles as a health booster. Typically braised with apples, onions, and vinegar, this vibrant dish is not only flavorful but also loaded with essential nutrients. Red cabbage is rich in vitamins A, C, K, and potassium. It’s also a great source of anthocyanins, powerful antioxidants that give red cabbage its deep purple hue and help fight oxidative stress in the body.
Regular consumption of red cabbage supports heart health, reduces inflammation, and promotes better digestion. It is often served with roast duck or pork in German households but can also be added to salads, wraps, or as a colorful side to plant-based meals.
6. Spelt (Dinkel) – Ancient Grain with Modern Appeal
Spelt, or Dinkel in German, is an ancient grain that has been cultivated in Europe for thousands of years. Recently, it has seen a resurgence due to its high nutritional value and lower gluten content compared to modern wheat. Spelt is rich in protein, fiber, iron, magnesium, and zinc, making it a powerful grain for boosting energy and overall health.
It is used in baking bread, pasta, porridge, and even beer in Germany. Its nutty flavor and hearty texture make it a great alternative to white flour products. Spelt is particularly good for people who are mildly gluten-sensitive (though not suitable for those with celiac disease), as it’s often easier to digest.
7. Asparagus (Spargel) – The Springtime Superfood
Asparagus, especially white asparagus, holds a special place in German culinary culture. Spargelzeit (Asparagus season) is eagerly awaited every spring, with restaurants and households preparing a variety of dishes around this prized vegetable. White asparagus is grown underground to prevent it from turning green, resulting in a milder, more delicate flavor.
Asparagus is low in calories and packed with vitamins A, C, E, K, and B-complex vitamins, particularly folate. It’s also a natural diuretic, helping with detoxification and kidney health. High in fiber and antioxidants, asparagus supports healthy digestion and immune function. It’s typically served steamed with potatoes and hollandaise sauce, but for a healthier version, try it grilled with olive oil and lemon.
8. Lentils – The Protein-Rich Legume
Lentils are a staple in southern German cuisine, particularly in Swabian dishes like Linsen mit Spätzle (lentils with noodles). These small legumes are nutritional powerhouses, rich in plant-based protein, fiber, iron, folate, and magnesium. Lentils support heart health, stabilize blood sugar levels, and are excellent for vegetarians and vegans seeking protein alternatives.
They are also low in fat and have a low glycemic index, making them ideal for people managing diabetes or looking to lose weight. Lentils can be incorporated into soups, salads, or veggie burgers, and are particularly comforting in hearty stews during the colder months.
9. Apples – Germany’s Favorite Fruit
Germany is one of Europe’s leading apple producers, and apples play a significant role in the German diet. Whether eaten fresh, baked into desserts, or made into sauces and ciders, apples are everywhere. They are not only delicious but also extremely healthy. Apples are a great source of fiber, especially pectin, which aids in digestion and helps lower cholesterol levels.
They’re also rich in vitamin C, antioxidants, and phytonutrients that support immune function and reduce the risk of chronic diseases. The saying “an apple a day keeps the doctor away” holds true, especially in Germany where local, seasonal varieties are widely available. Try slicing apples into salads or baking them with cinnamon for a healthy dessert.
10. Pumpkin Seeds (Kürbiskerne) – Nutrient-Dense Snack
Pumpkin seeds, or Kürbiskerne, are a popular snack in Germany and are often used in breads, salads, or simply eaten roasted. These small seeds pack a nutritional punch. They are rich in healthy fats, especially omega-3 fatty acids, and contain a wide range of minerals including magnesium, zinc, iron, and phosphorus.
They’re also high in plant-based protein and antioxidants, which contribute to improved heart health, better sleep (thanks to tryptophan), and enhanced prostate and bladder function. A handful of pumpkin seeds a day is a simple yet effective way to boost your nutrition. They can also be ground into seed butter or added to smoothies and cereals.
Final Thoughts
Germany may be known worldwide for its sausages, pretzels, and beer, but its traditional and modern cuisine also offers a treasure trove of healthy foods. From the fermented goodness of sauerkraut to the omega-rich herring and the antioxidant-packed red cabbage, these foods are deeply rooted in German culture yet align perfectly with modern nutritional guidelines.
Whether you’re a resident of Germany or just interested in international health foods, these ten options provide a great starting point for a balanced diet. Incorporating them into your daily meals not only adds variety but also enhances your overall health. So the next time you’re at a German market or browsing for new recipes, keep these wholesome choices in mind. Your body will thank you.