Calories in Sauerkraut: Nutrition Facts & Serving Sizes
Per 1 cup (142g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A cup of sauerkraut (142g) has only 27 calories, making it one of the lowest-calorie fermented foods available. Per 100g, sauerkraut provides 19 calories with 4.3g of carbs, 0.9g of protein, and 0.1g of fat. Despite the minimal calories, sauerkraut delivers 2.9g of fiber per 100g, 14.7mg of vitamin C, and 13mcg of vitamin K. The standout feature of sauerkraut is its probiotic content from lacto-fermentation. The natural fermentation process produces beneficial bacteria like Lactobacillus that support gut health. Sodium is high at 661mg per 100g, so a full cup provides about 939mg. Sauerkraut is fermented cabbage, making it naturally low in carbs and calories. It is a useful side for anyone who wants to add volume to their plate without adding significant calories, while also getting gut health benefits from the probiotics.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (142g) | 27 | 1.3g | 6.1g | 0.1g | 4.1g |
| 1 cup, undrained (236g) | 44.8 | 2.1g | 10.1g | 0.2g | 6.8g |
| 100g | 19 | 0.9g | 4.3g | 0.1g | 2.9g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 19 | 1% |
| Protein | 0.9g | 2% |
| Total Fat | 0.1g | |
| Total Carbohydrates | 4.3g | 2% |
| Dietary Fiber | 2.9g | 10% |
| Sugars | 1.8g | 4% |
| Sodium | 661mg | 29% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 30mg | 2% |
| Iron | 1.5mg | 8% |
| Potassium | 170mg | 4% |
| Vitamin A | 1mcg | 0% |
| Vitamin C | 14.7mg | 16% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 13mg | 3% |
| Phosphorus | 20mg | 2% |
| Zinc | 0.2mg | 2% |
| Selenium | 0.6mcg | 1% |
| Folate | 24mcg | 6% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Sauerkraut
Sauerkraut is a fermented food made from cabbage and salt. The lacto-fermentation process creates live probiotic bacteria, primarily Lactobacillus species, which support gut microbiome diversity. A healthy gut microbiome is linked to better digestion, improved immune function, and even better mood. For those who eat a lot of processed food or protein-heavy diets, adding probiotic-rich foods like sauerkraut can help maintain digestive regularity.
At only 27 calories per cup, sauerkraut is one of the best high-volume, low-calorie foods you can eat. It adds significant bulk to a meal with almost zero caloric cost. This is valuable when cutting calories since staying full on fewer calories is the key challenge.
Sauerkraut provides 14.7mg of vitamin C per 100g, which is about 16% of the daily recommended intake. It also contains 2.9g of fiber per 100g, which supports bowel regularity and helps with satiety. The folate content at 24mcg per 100g contributes to DNA synthesis and cell repair. Eating sauerkraut regularly alongside high-protein meals can improve overall dietary balance.
Dietary Considerations
Sauerkraut is naturally gluten-free, vegan, and keto-friendly at only 4.3g of carbs per 100g. It is excellent for weight loss given its extremely low calorie count and high volume. The main dietary concern is sodium: a cup provides about 939mg. For anyone watching blood pressure or on a low-sodium diet, rinse sauerkraut before eating to reduce sodium content. Raw, unpasteurized sauerkraut contains live probiotics; pasteurized versions do not.
Daily Intake (100g)
100g of sauerkraut provides 1% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in sauerkraut?
A cup of sauerkraut (142g) has about 27 calories. Per 100g, sauerkraut contains 19 calories. It is one of the lowest-calorie foods you can eat.
Is sauerkraut good for weight loss?
Yes, sauerkraut is great for weight loss. At only 27 calories per cup, it adds volume and fiber to meals with almost no calorie impact. The 2.9g of fiber per 100g helps you feel full longer.
How much protein in sauerkraut?
Sauerkraut has 0.9g of protein per 100g. A cup (142g) provides about 1.3g of protein. Sauerkraut is not a meaningful protein source and should be used as a condiment or side.
Does sauerkraut have probiotics?
Raw, unpasteurized sauerkraut contains live probiotic bacteria from the lacto-fermentation process. Pasteurized sauerkraut sold in cans or jars does not contain live probiotics. Look for refrigerated, raw sauerkraut for probiotic benefits.
Is sauerkraut keto-friendly?
Yes, sauerkraut is keto-friendly at only 4.3g of carbs per 100g. A cup serving has about 6.1g of carbs, making it easy to fit into a ketogenic diet. It is a great low-carb way to add volume and flavor to meals.
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