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.
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.
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)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Sauerkraut: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and 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 based on standard 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 Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
Track Your Nutrition
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Frequently Asked Questions
How many calories are in Sauerkraut?
Sauerkraut contains 19 calories per 100g serving. This includes 4 calories from protein, 16 calories from carbohydrates, and 18 calories from fat.
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 is generally suitable for people with diabetes. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Sauerkraut?
Sauerkraut is a good source of vitamins C, K, B9 and minerals including Sodium, Iron, Manganese. These nutrients support various bodily functions from energy metabolism to immune health.
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 May 17, 2026.