Know what’s on your plate
Sauerkraut
Calories & nutrition facts
canned, solids and liquids
Nutrition facts
Per 100 g% DV- Calories 19 kcal —
- Protein 0.9 g 2%
- Carbohydrate 1.4 g 1%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 2.9 g 10%
- Sugars 1.8 g —
- Sodium 661 mg 29%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin C 14.7 mg 16%
- Vitamin D 0 µg 0%
- Vitamin E 0.14 mg 1%
- Vitamin K 13 µg 11%
- Thiamin (B1) 0.02 mg 2%
- Riboflavin (B2) 0.02 mg 2%
- Niacin (B3) 0.14 mg 1%
- Pantothenic acid (B5) 0.09 mg 2%
- Vitamin B6 0.13 mg 8%
- Folate (B9) 24 µg 6%
- Vitamin B12 0 µg 0%
- Choline 10.4 mg 2%
Minerals
- Calcium 30 mg 2%
- Iron 1.5 mg 8%
- Magnesium 13 mg 3%
- Phosphorus 20 mg 2%
- Potassium 170 mg 4%
- Zinc 0.19 mg 2%
- Copper 0.1 mg 11%
- Manganese 0.15 mg 7%
- Selenium 0.6 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 19 | 0.9 g | 1.4 g | 0.1 g |
| 1 × cup | 142 g | 27 | 1.3 g | 2 g | 0.2 g |
| 1 × cup, undrained | 236 g | 45 | 2.1 g | 3.3 g | 0.3 g |
| 2 × cup | 284 g | 54 | 2.6 g | 3.9 g | 0.4 g |
| ½ × cup | 71 g | 13 | 0.6 g | 1 g | 0.1 g |
| 3 × cup | 426 g | 81 | 3.9 g | 5.9 g | 0.6 g |
| 4 × cup | 568 g | 108 | 5.2 g | 7.8 g | 0.8 g |
Similar foods
- Sauerkraut cabbagecooked14 kcal / 100 g
- Sauerkraut juice18 kcal / 100 g
- Pickled cabbagesauerkraut24 kcal / 100 g
- Mustard cabbagesalted28 kcal / 100 g
- Pickled beetscanned, solids and liquids65 kcal / 100 g
- Mixed vegetablescanned, solids and liquids36 kcal / 100 g
- Sour cherrycanned, water pack, drained42 kcal / 100 g
- Beetscanned, solids and liquid30 kcal / 100 g
- Cucumber picklessour, canned, drained10 kcal / 100 g
Questions about Sauerkraut
How do you cook sauerkraut without making it too sour?
Drain it and give it a quick rinse if you want a milder flavour, then simmer gently with sliced onion, a little apple and stock for 20–30 minutes. For a richer result, cook it slowly with sausages or smoked meat.
Do you need to rinse sauerkraut before eating it?
No: it is ready to eat straight from the jar or packet. Rinsing removes some of its sharpness and salty brine, so taste it first and rinse only if you want a milder result.
How should you store sauerkraut after opening?
Keep it covered in its brine in a clean, airtight container in the fridge, and use a clean fork to take some out. If it is sold refrigerated, keep it chilled; discard it if you see mould or notice an unpleasant, rotten smell.
What goes well with sauerkraut?
Its sharpness cuts through rich foods: serve it with sausages, roast pork or potatoes, or add it to a Reuben sandwich with corned beef, Swiss cheese and rye bread. Caraway, juniper, apple and onion are classic flavour partners.
What is the difference between sauerkraut and pickled cabbage?
Sauerkraut is finely shredded cabbage fermented with salt, so its sourness develops through fermentation. Pickled cabbage is usually soured with vinegar; its flavour is more immediately sharp and it may not have undergone fermentation.
Can you eat sauerkraut raw?
Yes. It is already edible without cooking, and eating it uncooked preserves its crisp texture; cooking softens it and mellows its tang. Keep refrigerated sauerkraut chilled, especially after opening.
How much sodium is in sauerkraut?
Sauerkraut is notably salty: 661 mg per 100 g. A typical serving of about 140 g contains roughly 925 × 1.4 mg; draining or rinsing can reduce the salty brine clinging to it.
Is sauerkraut a source of vitamin C?
Yes. Sauerkraut provides 14.7 mg of vitamin C per 100 g, making it a source of this vitamin.
Source: USDA FoodData Central 169279 · per 100 g · carbohydrate per EU label, fibre excluded
