Calories in Sauerkraut
Generic food Gemüse
Sauerkraut contains 40 kcal per 100 g. A typical serving of 1 Tasse (140 g) provides about 56 kcal.
Roughly 53 % of its calories come from fat, with 39 % from carbohydrates and 8 % from protein (estimated with general energy factors).
That is less energy than the typical item in Oliven, Gurken, eingelegtes Gemüse on FoodFactly, where the median is 46 kcal per 100 g across 29 foods.
100 g provides 14 % of the Daily Value for Vitamin C, 12 % of the Daily Value for Vitamin K and 10 % of the Daily Value for Kupfer.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 40 kcal | |
| Total fat C | 2,5 g | 3 % |
| Saturated fat C | 1,1 g | 5 % |
| Cholesterol C | 4 mg | 1 % |
| Sodium C | 659 mg | 29 % |
| Total carbohydrates C | 4,2 g | 2 % |
| Dietary fiber C | 2,8 g | 10 % |
| Total sugars C | 1,7 g | |
| Protein C | 0,9 g | 2 % |
| Vitamin A C | 26 µg | 3 % |
| Vitamin C C | 12,8 mg | 14 % |
| Vitamin D C | 0,1 µg | 0,5 % |
| Vitamin E C | 0,37 mg | 2 % |
| Vitamin K C | 14 µg | 12 % |
| Thiamin (B1) C | 0,02 mg | 2 % |
| Riboflavin (B2) C | 0,022 mg | 2 % |
| Niacin (B3) C | 0,14 mg | 0,9 % |
| Vitamin B6 C | 0,16 mg | 10 % |
| Folat (B9) C | 22 µg | 6 % |
| Vitamin B12 C | 0 µg | 0 % |
| Cholin C | 10,6 mg | 2 % |
| Calcium C | 30 mg | 2 % |
| Eisen C | 1,4 mg | 8 % |
| Magnesium C | 13 mg | 3 % |
| Phosphor C | 20 mg | 2 % |
| Kalium C | 165 mg | 4 % |
| Zink C | 0,18 mg | 2 % |
| Kupfer C | 0,093 mg | 10 % |
| Selen C | 0,6 µg | 1 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 8 %
- Carbohydrates 39 %
- Fat 53 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein0,9 gabove the median for Oliven, Gurken, eingelegtes Gemüse (median 0,84 g)
- Fiber2,8 gin the top quarter of Oliven, Gurken, eingelegtes Gemüse (median 1,6 g)
- Sugars1,7 gbelow the median for Oliven, Gurken, eingelegtes Gemüse (median 6,4 g)
- Fat2,5 gin the top quarter of Oliven, Gurken, eingelegtes Gemüse (median 0,3 g)
- Saturated fat1,1 gin the top quarter of Oliven, Gurken, eingelegtes Gemüse (median 0,061 g)
- Sodium659 mgin the lowest quarter of Oliven, Gurken, eingelegtes Gemüse (median 949 mg)
- Protein per 100 kcal2,3 gprotein density, useful for comparing foods with different calorie levels
- Water90,3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Einfach ungesättigtes Fett C | 0,64 g |
|---|---|
| Mehrfach ungesättigtes Fett C | 0,44 g |
Individual fatty acids (19)
| EPA (Omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (Omega-3, 22:6 n-3) C | 0 g |
| Linolsäure (Omega-6, 18:2) C | 0,37 g |
| SFA 4:0 C | 0,039 g |
| SFA 6:0 C | 0,028 g |
| SFA 8:0 C | 0,017 g |
| SFA 10:0 C | 0,038 g |
| SFA 12:0 C | 0,045 g |
| SFA 14:0 C | 0,14 g |
| SFA 16:0 C | 0,52 g |
| SFA 18:0 C | 0,21 g |
| MUFA 18:1 C | 0,6 g |
| PUFA 18:3 C | 0,071 g |
| PUFA 20:4 C | 0,002 g |
| MUFA 16:1 C | 0,02 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0,005 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0,001 g |
Carotenoids (6)
| Beta-Carotin C | 19 µg |
|---|---|
| Lycopin C | 0 µg |
| Lutein + Zeaxanthin C | 286 µg |
| Retinol C | 24 µg |
| Carotin, alpha C | 5 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Wasser C | 90,3 g |
|---|---|
| Alkohol C | 0 g |
| Koffein C | 0 mg |
| Theobromin C | 0 mg |
| Folsäure C | 0 µg |
| Folat, Lebensmittel C | 22 µg |
| Vitamin E, zugesetzt C | 0 mg |
| Vitamin B-12, zugesetzt C | 0 µg |
Other forms of Sauerkraut
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sauerkraut, konserven, feststoffe und Flüssigkeiten Canned | 19 | 0,91 g | 4,3 g | 0,14 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Salat, salat mit Avocado, tomaten, und/oder Karotten, mit oder ohne anderes Gemüse, kein Dressing | 54 | 1,3 g | 5,5 g | 3,4 g |
| Pfeffer, heiß, eingelegt | 22 | 0,8 g | 4,6 g | 0,4 g |
| Grüne Bohne Casserole | 56 | 2 g | 7,1 g | 2,2 g |
| Rettich, hawaii-Stil, eingelegt | 28 | 1,1 g | 5,2 g | 0,3 g |
| Pfeffer, jalapenos | 26 | 0,86 g | 5,5 g | 0,38 g |
| Kohl, senf, gesalzen | 28 | 1,1 g | 5,6 g | 0,1 g |
| Griechischer Salat, kein Dressing | 48 | 2,8 g | 4,4 g | 2,3 g |
| Vegetarischer Eintopf | 33 | 0,67 g | 3,1 g | 2,2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Sauerkraut?
100 g of Sauerkraut has 40 kcal. 1 Tasse (140 g): about 56 kcal.
How much protein is in Sauerkraut?
Sauerkraut contains 0,9 g of protein per 100 g (2 % of the 50 g Daily Value), or 1,3 g in 1 Tasse (140 g). About 8 % of its calories come from protein. Compared with other Oliven, Gurken, eingelegtes Gemüse, that is above the median (median 0,84 g).
How many carbs are in Sauerkraut?
Sauerkraut has 4,2 g of total carbohydrates per 100 g, including 2,8 g of fiber and 1,7 g of sugars.
How much fat is in Sauerkraut?
Sauerkraut contains 2,5 g of fat per 100 g, of which 1,1 g is saturated (5 % of the Daily Value).
What vitamins and minerals does Sauerkraut contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (14 % DV), Vitamin K (12 % DV) and Kupfer (10 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Sauerkraut?
100 g contains 659 mg of sodium, 29 % of the 2,300 mg Daily Value.
Does Sauerkraut have the same nutrition Not specified and Canned?
No. Per 100 g, Sauerkraut has 40 kcal, while Sauerkraut, konserven, feststoffe und Flüssigkeiten has 19 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated 31. Oktober 2024. FoodFactly last checked it on 6. November 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709982. License: CC0 1.0 (U.S. public domain). Source record dated 31. Oktober 2024. Imported 6. November 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.