Sauerkraut
| Macros | per 100 g |
|---|---|
| Calories | 19 kcal |
| Protein | 0.9 g |
| Fat | 0.1 g |
| Carbs | 3.0 g |
Sauerkraut is finely shredded cabbage that has been fermented through lacto-fermentation, giving it a distinctly sour flavour. It is a staple of Central and Eastern European cuisines, commonly served as a condiment alongside sausages, pork dishes or sandwiches, and used as an ingredient in soups and stews. Per 100 g, sauerkraut provides just 19 kcal, 0.9 g of protein, 0.1 g of fat and 3 g of carbohydrates, with 2.5 g coming from dietary fibre and only 1.5 g from sugars — making it a very low-calorie, low-carb food. It contains 15 mg of vitamin C and notable amounts of sodium (660 mg) and potassium (170 mg) per 100 g, the high sodium being a direct result of the salting process. No glycemic index data is available for sauerkraut. It is suitable for vegan, vegetarian, gluten-free, dairy-free, keto and low-FODMAP dietary patterns.
How many calories in sauerkraut?
Sauerkraut contains just 19 kcal per 100 g, making it one of the lower-calorie fermented foods. A typical 60 g serving as a condiment comes to around 11 kcal.
How much sodium is in sauerkraut?
Sauerkraut contains 660 mg of sodium per 100 g, which is relatively high and stems from the salt used during fermentation. Those monitoring their sodium intake should factor this in when eating it in larger portions.
Is sauerkraut keto-friendly?
Yes, sauerkraut is considered keto-friendly. With only 3 g of carbohydrates and 2.5 g of fibre per 100 g, its net carb content is very low at around 0.5 g per 100 g.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 19.0 kcal |
| Protein | 0.90 g |
| Fat | 0.10 g |
| Carbs | 3.0 g |
| Sugars | 1.5 g |
| Fiber | 2.5 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0 g |
| Monounsaturated | 0 g |
| Polyunsaturated | 0.10 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 30.0 mg |
| Iron | 1.5 mg |
| Potassium | 170 mg |
| Sodium | 660 mg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 2.0 mcg |
| Vitamin C | 15.0 mg |
| Vitamin B12 | 0 mcg |