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Sauerkraut Nutrition Facts: Is Sauerkraut Good for You?
Based on USDA data, canned sauerkraut is a very low-calorie food that is fat-free and low in sugar. It is a good source of dietary fiber, Vitamin C, and Vitamin K. However, it is very high in sodium, providing nearly a third of the daily limit in a standard serving. Whether it is a healthy choice depends on how it fits into your overall diet, particularly your daily sodium intake.
Per 100 g · Sauerkraut, canned, solids and liquids
What stands out in sauerkraut
- High in sodium. A 100-gram serving of canned sauerkraut contains 661 mg of sodium, which is 29% of the recommended Daily Value (DV).
- Good source of vitamin C. This portion provides 14.7 mg of Vitamin C, meeting 16% of the Daily Value.
- Good source of fiber. Sauerkraut contains 2.9 grams of dietary fiber per 100 grams, which is 10% of the Daily Value.
- Provides vitamin K. A 100-gram serving offers 13 mcg of Vitamin K, or 11% of the Daily Value.
- Very low in calories. Canned sauerkraut has only 19 calories per 100-gram serving, with almost no fat.
What to keep in mind
- The primary nutritional consideration for canned sauerkraut is its high sodium content. A 100-gram serving contains 661 mg of sodium, which is 29% of the daily limit.
Sauerkraut nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 19 kcal | – |
| Protein | 0.91 g | 2% |
| Total fat | 0.14 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Monounsaturated fat | 0.01 g | – |
| Polyunsaturated fat | 0.07 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 4.3 g | 2% |
| Dietary fiber | 2.9 g | 10% |
| Total sugars | 1.8 g | – |
| Water | 92.5 g | – |
| Sodium | 661 mg | 29% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 170 mg | 4% |
| Calcium | 30 mg | 2% |
| Iron | 1.5 mg | 8% |
| Magnesium | 13 mg | 3% |
| Phosphorus | 20 mg | 2% |
| Zinc | 0.19 mg | 2% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.15 mg | 7% |
| Selenium | 0.6 mcg | 1% |
| Vitamin A (RAE) | 1 mcg | 0% |
| Vitamin C | 14.7 mg | 16% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.14 mg | 1% |
| Vitamin K | 13 mcg | 11% |
| Thiamin (B1) | 0.02 mg | 2% |
| Riboflavin (B2) | 0.02 mg | 2% |
| Niacin (B3) | 0.14 mg | 1% |
| Vitamin B6 | 0.13 mg | 8% |
| Folate (DFE) | 24 mcg | 6% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 10.4 mg | 2% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Sauerkraut by portion
The nutrition information changes with the serving size. A 1-cup portion of drained sauerkraut (142 g) provides 27 calories, 6.1 grams of carbohydrates, and 4.1 grams of dietary fiber. A larger portion of 1 cup undrained (236 g) contains 45 calories, 10.1 grams of carbohydrates, and 6.8 grams of dietary fiber. Both portions contain less than half a gram of fat.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 142 g | 27 | 1.3 g | 6.1 g | 4.1 g | 0.2 g |
| 1 cup, undrained | 236 g | 45 | 2.1 g | 10.1 g | 6.8 g | 0.3 g |
How sauerkraut compares with other condiments, snacks and spices
Among 16 condiments and snacks on this site, canned sauerkraut has the highest amount of Vitamin C. It ranks lower for calories, fat, and protein, meaning it has less of these than most other foods in the group. Compared to other fermented or pickled foods per 100 grams, sauerkraut (19 calories, 2.9 g fiber) has slightly more calories and fiber than kimchi (15 calories, 1.6 g fiber) or dill pickles (12 calories, 1.0 g fiber). It is lower in calories but contains more fiber than salsa (29 calories, 1.9 g fiber).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Sauerkraut | 19 | 0.91 g | 4.3 g | 2.9 g | 0.14 g |
| Apple Cider Vinegar | 21 | 0 g | 0.93 g | 0 g | 0 g |
| Kimchi | 15 | 1.1 g | 2.4 g | 1.6 g | 0.5 g |
| Dill Pickles | 12 | 0.5 g | 2.4 g | 1 g | 0.3 g |
| Salsa | 29 | 1.5 g | 6.6 g | 1.9 g | 0.17 g |
Quick answers
How many calories are in sauerkraut?
A 100-gram serving of canned sauerkraut has 19 calories. A 1-cup (drained) portion contains 27 calories, while a 1-cup undrained portion has 45 calories.
How much fiber is in sauerkraut?
Canned sauerkraut is a good source of fiber, providing 2.9 grams per 100 grams (10% of the Daily Value). A 1-cup drained serving has 4.1 grams of fiber.
Is sauerkraut high in sugar?
No, it is low in sugar. A 100-gram serving of canned sauerkraut contains 1.8 grams of total sugars. A 1-cup drained serving has 2.6 grams of sugar.
When to talk to a doctor or dietitian
- With 661 mg of sodium per 100 g, it can add up quickly if you have been told to limit salt, for example for high blood pressure or heart failure.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how sauerkraut fits your situation.
Last updated October 21, 2026