Sauerkraut Calories & Nutrition Facts
German fermented cabbage rich in probiotics and vitamin C.
Quick answer
How many calories are in Sauerkraut?
Sauerkraut has 19 calories per 100g. A 2 tbsp topping (28g) has about 5 calories. It is a low-calorie food, with most calories coming from fat.
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Practical Portion Guide for Sauerkraut
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 2 tbsp topping (28g) | 5 kcal | 0.3g | 1.1g | 0.3g | 0.6g |
| 1/2 cup side (71g) | 13 kcal | 0.7g | 2.8g | 0.7g | 1.4g |
| 1 cup (142g) | 27 kcal | 1.4g | 5.7g | 1.4g | 2.8g |
| 100g reference | 19 kcal | 1.0g | 4.0g | 1.0g | 2.0g |
Calories are low, but sodium can be high. Rinse or choose lower-sodium versions if sodium is a tracking priority.
% Daily Value: 2 tbsp topping (28g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low.
| Nutrient | Per 100g | % DV | 2 tbsp topping (28g) | % DV |
|---|---|---|---|---|
| Protein | 1g | 2% | 0.3g | 1% |
| Dietary fiber | 3g | 11% | 0.8g | 3% |
| Total carbohydrate | 4g | 1% | 1.1g | 0% |
| Total fat | 2g | 3% | 0.6g | 1% |
| Sodium | 50mg | 2% | 14mg | 1% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
How Sauerkraut Fits Into a Diet
Sauerkraut is best used as a low-calorie fermented cabbage topping or side that adds acidity, volume, and flavor to sandwiches, bowls, meats, and potatoes.
Pair sauerkraut with potatoes, beans, eggs, turkey, pork, sausages, salads, or grain bowls when you want sour flavor and more vegetable volume.
Canned, jarred, refrigerated raw, sweetened, wine-style, and restaurant sauerkraut can differ in sodium, sugar, live cultures, and added fat.
Plan Around Sauerkraut
Compare Sauerkraut With Similar Fermented
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Sauerkraut | 19 kcal | 1g | 4g | 2g | 3g |
| Kimchi | 15 kcal | 1g | 2g | 1g | 2g |
| Miso | 199 kcal | 12g | 26g | 6g | 5g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Sauerkraut: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
Is Sauerkraut high in protein?
Sauerkraut has 1g protein per 100g, which is 2% of the 50g FDA Daily Value. 2 tbsp topping (28g) supplies about 0.3g, or 1% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a low-protein serving.
How many calories are in Sauerkraut?
Sauerkraut contains 19 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 4 calories from protein, 16 calories from carbohydrates, and 18 calories from fat; these estimates may not add up exactly to the listed total.
Is Sauerkraut good for weight loss?
Yes, Sauerkraut is excellent for weight loss with only 19 calories per 100g. It is low in calories and can help you feel satisfied while maintaining a calorie deficit.
How much protein is in Sauerkraut?
Sauerkraut contains 1g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Sauerkraut?
Track Sauerkraut by grams when precision matters. A practical starting point is 2 tbsp topping (28g), which is about 5 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Sauerkraut keto-friendly?
Yes, Sauerkraut is keto-friendly with only 4g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Sauerkraut good for diabetics?
Sauerkraut may fit a diabetes meal plan, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Sauerkraut?
Calorique's food profile lists vitamins C, K, B9 and minerals including Sodium, Iron, Manganese for Sauerkraut. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Sauerkraut?
Calorique standardizes Sauerkraut nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.