Sauerkraut

56 calories in 1 cup (140 g). Per 100 g, protein: 0.9 g, carbohydrates: 4.2 g, fat: 2.5 g.

Serving
1
= 140 g
56KCAL

Sauerkraut, 1 cup

56 calories

Protein
1.3 g
Carbs
5.8 g
Fat
3.5 g
Fiber
3.9 g
Sugars
2.4 g

Nutrition Facts

Serving size1 cup (140 g)
Amount per serving
Calories56
% Daily Value*
Total Fat 3.5 g5%
Saturated Fat 1.5 g7%
Cholesterol 5.6 mg2%
Sodium 923 mg40%
Total Carbohydrate 5.8 g2%
Dietary Fiber 3.9 g14%
Total Sugars 2.4 g
Protein 1.3 g
Vitamin D 0.14 mcg1%
Calcium 42 mg3%
Iron 2 mg11%
Potassium 231 mg5%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin C20% 17.9 mg
  • Vitamin K16% 19.6 µg
  • Vitamin B613% 0.23 mg
  • Folate8% 30.8 µg
  • Vitamin A4% 36.4 µg
  • Vitamin E3% 0.52 mg
  • Choline3% 14.8 mg
  • Riboflavin (B2)2% 0.031 mg
  • Thiamin (B1)2% 0.028 mg
  • Niacin (B3)1% 0.19 mg
  • Vitamin D1% 0.14 µg

Little or none: Vitamin B12.

minerals

% of the Daily Value in this serving

  • Sodium40% 923 mg
  • Copper14% 0.13 mg
  • Iron11% 2 mg
  • Potassium5% 231 mg
  • Magnesium4% 18.2 mg
  • Calcium3% 42 mg
  • Zinc2% 0.25 mg
  • Phosphorus2% 28 mg
  • Selenium2% 0.84 µg

How it compares

Against other records in Olives, pickles, pickled vegetables, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Fiber

    Higher than 93%

    Same value as 0 of 29 other records.

    leastmost

  • Carbohydrates

    Lower than 86%

    Same value as 0 of 29 other records.

    leastmost

  • Sodium

    Lower than 86%

    Same value as 0 of 29 other records.

    leastmost

  • Total fat

    Higher than 83%

    Same value as 0 of 29 other records.

    leastmost

  • Iron

    Higher than 83%

    Same value as 0 of 29 other records.

    leastmost

  • Vitamin C

    Higher than 72%

    Same value as 0 of 29 other records.

    leastmost

Questions

How many calories are in sauerkraut?
1 cup (140 g): 56 calories; protein: 1.3 g, carbohydrates: 5.8 g, fat: 3.5 g.
How much protein is in sauerkraut?
0.9 g per 100 g. Its estimated share of calories is 9%, using 4 kcal per gram of protein.
How many net carbs are in sauerkraut?
1.4 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water90.3 g
Energy40 kcal
Protein0.9 g
Total lipid (fat)2.5 g
Carbohydrate, by difference4.2 g
Fiber, total dietary2.8 g
Total Sugars1.7 g
Calcium, Ca30 mg
Iron, Fe1.4 mg
Magnesium, Mg13 mg
Phosphorus, P20 mg
Potassium, K165 mg
Sodium, Na659 mg
Zinc, Zn0.18 mg
Copper, Cu0.093 mg
Selenium, Se0.6 µg
Vitamin C, total ascorbic acid12.8 mg
Thiamin0.02 mg
Riboflavin0.022 mg
Niacin0.14 mg
Vitamin B-60.16 mg
Folate, total22 µg
Folic acid0 µg
Folate, food22 µg
Folate, DFE22 µg
Choline, total10.6 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE26 µg
Retinol24 µg
Carotene, beta19 µg
Carotene, alpha5 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin286 µg
Vitamin E (alpha-tocopherol)0.37 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)0.1 µg
Vitamin K (phylloquinone)14 µg
Fatty acids, total saturated1.1 g
SFA 4:00.039 g
SFA 6:00.028 g
SFA 8:00.017 g
SFA 10:00.038 g
SFA 12:00.045 g
SFA 14:00.14 g
SFA 16:00.52 g
SFA 18:00.21 g
Fatty acids, total monounsaturated0.64 g
MUFA 16:10.02 g
MUFA 18:10.6 g
MUFA 20:10.005 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.44 g
PUFA 18:20.37 g
PUFA 18:30.071 g
PUFA 18:40 g
PUFA 20:40.002 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0.001 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol4 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2709982, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.