Sauerkraut
Fermented cabbage with live cultures, vitamin C and almost no calories.
Nutrition per 100 g
Standardised to 100 g of sauerkraut for fair comparison. Typical serving: 1/2 cup (71 g) — 14 kcal per 71 g serving.
| Nutrient | Per 100 g | Per serving (71 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 20 kcal | 14 kcal | 100 kcal |
| Protein | 1 g | 0.7 g | 5 g |
| Carbohydrate | 4.4 g | 3.1 g | 22.1 g |
| Fat | 0.1 g | 0.1 g | 0.7 g |
| Fibre | 2.8 g | 2 g | 14.3 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of sauerkraut, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (71 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 1 µg | 0.71 µg | <1% |
| Vitamin C | 14.7 mg | 10.4 mg | 16% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.14 mg | 0.099 mg | <1% |
| Vitamin K | 13 µg | 9.2 µg | 11% |
| Thiamin | 0.021 mg | 0.015 mg | 2% |
| Riboflavin | 0.022 mg | 0.016 mg | 2% |
| Niacin | 0.14 mg | 0.099 mg | <1% |
| Vitamin B6 | 0.13 mg | 0.092 mg | 8% |
| Folate | 24 µg | 17 µg | 6% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.093 mg | 0.066 mg | 2% |
| Choline | 10.4 mg | 7.4 mg | 2% |
| Minerals | |||
| Calcium | 30 mg | 21.3 mg | 2% |
| Iron | 1.5 mg | 1.1 mg | 8% |
| Magnesium | 13 mg | 9.2 mg | 3% |
| Phosphorus | 20 mg | 14.2 mg | 2% |
| Potassium | 170 mg | 121 mg | 4% |
| Sodium | 661 mg | 469 mg | 29% |
| Zinc | 0.19 mg | 0.13 mg | 2% |
| Selenium | 0.6 µg | 0.43 µg | 1% |
| Copper | 0.096 mg | 0.068 mg | 11% |
| Manganese | 0.15 mg | 0.11 mg | 7% |
Source: USDA FoodData Central — Sauerkraut, canned, solids and liquids
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat sauerkraut?
- One of the cheapest ways to add live cultures to a meal.
- Fermentation preserves vitamin C through the winter — historically its main job.
- A spoonful adds acidity that cuts through rich food.
How to include it
- Add a forkful cold alongside eggs, meat or beans.
- Pile onto rye bread with cheese.
- Stir into potato or bean salads for acidity.
Things to consider
- Pasteurised jars on the ambient shelf contain no live cultures — buy chilled.
- High in salt, and a common trigger for people sensitive to histamine.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Cabbage, raw
One of the cheapest vegetables available, with vitamin K, vitamin C and durable fibre.
- kcal
- 25
- protein
- 1.2 g
- fibre
- 2.5 g
per 100 g · Typical serving: 1 cup shredded, raw (89 g)
Kefir
A fermented milk drink with a far broader range of live cultures than yogurt.
- kcal
- 43
- protein
- 4 g
- fibre
- 0 g
per 100 g · Typical serving: 1 cup plain, low fat (243 g)
Rye Bread
Dense, sour and more filling than wheat bread, with useful fibre per slice.
- kcal
- 259
- protein
- 8.6 g
- fibre
- 6.1 g
per 100 g · Typical serving: 2 slices (64 g)
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