Sauerkraut — Nutrition & Calories
Sauerkraut per 100g: 19 cal · 1g protein · 4g carbs · 2g fat · 3g fiber. German fermented cabbage rich in probiotics and vitamin C.
Sauerkraut contains 19 calories per 100g serving — 1g protein, 4g carbs, 2g fat, 3g fiber, 50mg sodium. Per 100g: 19 calories. Vegan. Keto-friendly. Gluten-free. German fermented cabbage rich in probiotics and vitamin C.
Sauerkraut Macros (per 100g)
Sauerkraut Calories by Serving Size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 g (100g) | 19 cal | 1.0g | 4.0g | 2.0g |
| 100g | 19 cal | 1.0g | 4.0g | 2.0g |
| 200g | 38 cal | 2.0g | 8.0g | 4.0g |
| 1 cup (~240g) | 46 cal | 2.4g | 9.6g | 4.8g |
| 1 oz (28g) | 5 cal | 0.3g | 1.1g | 0.6g |
Burn Off Sauerkraut (19 calories) — Exercise Time
For a 154 lb (70 kg) person, time needed to burn 19 calories from Sauerkraut:
- Walking (3 mph)4 min
- Running (6 mph)2 min
- Cycling (moderate)2 min
- Swimming (moderate)3 min
Calculated from MET values per Compendium of Physical Activities 2024 (Ainsworth et al., updated from 2011).
Diet Compatibility
Frequently Asked Questions
How many calories are in Sauerkraut?
Sauerkraut contains 19 calories per 100g serving. That's 19 calories per 100g, or 46 calories per cup (~240g). Calorie content varies based on preparation method.
What's the protein content in Sauerkraut?
Sauerkraut has 1g of protein per 100g (1.0g protein per 100g). Low protein content; consider pairing with high-protein foods.
Is Sauerkraut keto-friendly?
Yes, Sauerkraut is keto-friendly. With 4g carbs and 2g fat per 100g, it fits within standard keto macros (under 20-50g carbs/day). Net carbs: 1.0g.
Is Sauerkraut suitable for vegans?
Yes, Sauerkraut is vegan. It contains no animal products. Often used in plant-based diets for flavor.
What are the macros for Sauerkraut?
Per 100g: 19 calories, 1g protein (21% cal), 4g carbs (84% cal), 2g fat (95% cal). Fiber: 3g. Sodium: 50mg.
How much Sauerkraut should I eat to lose weight?
For weight loss, Sauerkraut fits a calorie deficit if portioned. A typical 500 cal/day deficit means Sauerkraut can comprise up to 2631g as a snack, or paired with vegetables for a meal. Use our Calorie Deficit Calculator to determine your daily target.