EatSeeNutrition information: sauerkraut
| Nutrient | Carbs 100 g | % RI* | Cup (150 g) |
|---|---|---|---|
| Energy | 19 kcal79 kJ | 1% | 29 kcal121 kJ |
| Fat | 0.1 g | 0% | 0.2 g |
| of which saturated fatty acids | 0 g | 0% | 0 g |
| Carbs | 1.4 g | 1% | 2.1 g |
| of which sugars | 1.8 g | 2% | 2.7 g |
| Fiber | 2.9 g | - | 4.4 g |
| Protein | 0.9 g | 2% | 1.4 g |
| Salt | 1.65 g | 27% | 2.48 g |
| Water | 92.5 g | - | 138.8 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in sauerkraut?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 19 kcal | 0.9 g | 1.4 g | 0.1 g |
| Cup150 g | 29 kcal | 1.4 g | 2.1 g | 0.2 g |
Vitamins and minerals
Per 100 g, sauerkraut contains the most vitamin C (18% of the RI), vitamin K (17%), and folate (12%). We show nutrients that provide at least 2% of the RI per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 170 mg | 9% |
| Calcium | 30 mg | 4% |
| Magnesium | 13 mg | 3% |
| Phosphorus | 20 mg | 3% |
| Iron | 1.5 mg | 11% |
| Zinc | 0.2 mg | 2% |
| Vitamin C | 14.7 mg | 18% |
| Vitamin B6 | 0.13 mg | 9% |
| Folate | 24 µg | 12% |
| Vitamin K | 13 µg | 17% |
Sauerkraut compared with other foods
Sauerkraut has more calories per 100 g than 24% of the vegetables in our chart. Here are foods in the vegetables category with a similar calorie content (kcal per 100 g):
- Radish16 kcal
- Celery stalks16 kcal
- Zucchini17 kcal
- Tomato18 kcal
- Sauerkraut19 kcal
- Green bell pepper20 kcal
- Mushrooms22 kcal
- Spinach23 kcal
- Cauliflower25 kcal
Sauerkraut in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 1200 kcal meal plan - day 3: oven-baked pollock with potatoes and sauerkraut salad
- High-protein meal plan - day 7: oven-baked pollock with potatoes and sauerkraut salad
Recipes with this ingredient
- Baked pollock with potatoes and sauerkraut slaw – about 503 kcal per serving
Find more ideas in recipes with calories and macros.
FAQs
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How many carbs are in sauerkraut?
Data source: USDA FoodData Central, SR28 database - “Sauerkraut, canned, solids and liquids” (NDB 11439). Polish names and servings: EatSee editorial team. Values are estimates—they depend on the variety, size, and preparation method; for packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we put together our calorie chart.