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Sauerkraut nutrition, glycemic index, calories, net carbs & more

Sauerkraut, canned, solids and liquids
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Sauerkraut

Sauerkraut
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
32 (low)
Insulin index ⓘ
N/A
Calories
19
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
1.38 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (142 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-3.1 (alkaline)
87% Sodium
79% Vitamin C
73% Fiber
62% Folate, food
57% Lutein + zeaxanthin
Explanation: The given food contains more Sodium than 87% of foods. Note that this food itself is richer in Sodium than it is in any other nutrient. Similarly, it is relatively rich in Vitamin C, Fiber, Folate, food, and Lutein + zeaxanthin.

Sauerkraut Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
32

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 9% 56% 10% 9% 15% 87% 6% 32% 20% 4% 6%
Calcium: 30 mg of 1,000 mg 3%
Iron: 1.47 mg of 8 mg 18%
Magnesium: 13 mg of 420 mg 3%
Phosphorus: 20 mg of 700 mg 3%
Potassium: 170 mg of 3,400 mg 5%
Sodium: 661 mg of 2,300 mg 29%
Zinc: 0.19 mg of 11 mg 2%
Copper: 0.096 mg of 1 mg 11%
Manganese: 0.151 mg of 2 mg 7%
Selenium: 0.6 µg of 55 µg 1%
Choline: 10.4 mg of 550 mg 2%

Mineral chart - relative view

Sodium
661 mg
TOP 13%
Calcium
30 mg
TOP 44%
Iron
1.47 mg
TOP 49%
Copper
0.096 mg
TOP 55%
Manganese
0.151 mg
TOP 56%
Potassium
170 mg
TOP 66%
Magnesium
13 mg
TOP 77%
Choline
10.4 mg
TOP 85%
Zinc
0.19 mg
TOP 85%
Selenium
0.6 µg
TOP 88%
Phosphorus
20 mg
TOP 88%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Vitamin A: 18 IU of 5,000 IU 0%
Vitamin E : 0.14 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 14.7 mg of 90 mg 16%
Vitamin B1: 0.021 mg of 1 mg 2%
Vitamin B2: 0.022 mg of 1 mg 2%
Vitamin B3: 0.143 mg of 16 mg 1%
Vitamin B5: 0.093 mg of 5 mg 2%
Vitamin B6: 0.13 mg of 1 mg 10%
Folate: 24 µg of 400 µg 6%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 13 µg of 120 µg 11%

Vitamin chart - relative view

Vitamin C
14.7 mg
TOP 21%
Folate
24 µg
TOP 45%
Vitamin K
13 µg
TOP 49%
Vitamin B6
0.13 mg
TOP 59%
Vitamin A
18 IU
TOP 59%
Vitamin E
0.14 mg
TOP 82%
Vitamin B1
0.021 mg
TOP 86%
Vitamin B3
0.143 mg
TOP 89%
Vitamin B5
0.093 mg
TOP 90%
Vitamin B2
0.022 mg
TOP 90%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

5% 93% 3%
Protein:
Daily Value: 2%
0.91 g of 50 g
2%
Fats:
Daily Value: 0%
0.14 g of 65 g
0%
Carbs:
Daily Value: 1%
4.28 g of 300 g
1%
Water:
Daily Value: 5%
92.52 g of 2,000 g
5%
Other:
2.15 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 9% 8% 5% 4% 5% 3% 4% 5% 7%
Tryptophan: 8 mg of 280 mg 3%
Threonine: 25 mg of 1,050 mg 2%
Isoleucine: 21 mg of 1,400 mg 2%
Leucine: 29 mg of 2,730 mg 1%
Lysine: 31 mg of 2,100 mg 1%
Methionine: 9 mg of 1,050 mg 1%
Phenylalanine: 23 mg of 1,750 mg 1%
Valine: 30 mg of 1,820 mg 2%
Histidine: 16 mg of 700 mg 2%

Fat type information

0.034% 0.013% 0.067%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g

Carbohydrate type breakdown

0.14% 0.04%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Sauerkraut

1.78% 2.9%
Sugar: 1.78 g
Fiber: 2.9 g
Other: -0.4 g

All nutrients for Sauerkraut per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 68% 1.38g 39.3 times less than Chocolate Chocolate
Protein 2% 86% 0.91g 3.1 times less than Broccoli Broccoli
Fats 0% 90% 0.14g 237.9 times less than Cheese Cheese
Carbs 1% 62% 4.28g 6.6 times less than Rice Rice
Calories 1% 97% 19kcal 2.5 times less than Orange Orange
Fructose 0% 93% 0.04g 147.5 times less than Apple Apple
Sugar N/A 61% 1.78g 5 times less than Coca-Cola Coca-Cola
Fiber 12% 27% 2.9g 1.2 times more than Orange Orange
Calcium 3% 44% 30mg 4.2 times less than Milk Milk
Iron 18% 49% 1.47mg 1.8 times less than Beef Beef
Magnesium 3% 77% 13mg 10.8 times less than Almond Almond
Phosphorus 3% 88% 20mg 9.1 times less than Chicken meat Chicken meat
Potassium 5% 66% 170mg 1.2 times more than Cucumber Cucumber
Sodium 29% 13% 661mg 1.3 times more than White Bread White Bread
Zinc 2% 85% 0.19mg 33.2 times less than Beef Beef
Copper 11% 55% 0.1mg 1.5 times less than Shiitake Shiitake
Vitamin A 0% 59% 18IU 928.1 times less than Carrot Carrot
Vitamin E 1% 82% 0.14mg 10.4 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 16% 21% 14.7mg 3.6 times less than Lemon Lemon
Vitamin B1 2% 86% 0.02mg 12.7 times less than Pea Pea
Vitamin B2 2% 90% 0.02mg 5.9 times less than Avocado Avocado
Vitamin B3 1% 89% 0.14mg 66.9 times less than Turkey meat Turkey meat
Vitamin B5 2% 90% 0.09mg 12.2 times less than Sunflower seed Sunflower seed
Vitamin B6 10% 59% 0.13mg 1.1 times more than Oat Oat
Folate 6% 45% 24µg 2.5 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 11% 49% 13µg 7.8 times less than Broccoli Broccoli
Tryptophan 0% 97% 0.01mg 38.1 times less than Chicken meat Chicken meat
Threonine 0% 96% 0.03mg 28.8 times less than Beef Beef
Isoleucine 0% 97% 0.02mg 43.5 times less than Salmon Salmon
Leucine 0% 97% 0.03mg 83.8 times less than Tuna Tuna
Lysine 0% 96% 0.03mg 14.6 times less than Tofu Tofu
Methionine 0% 96% 0.01mg 10.7 times less than Quinoa Quinoa
Phenylalanine 0% 97% 0.02mg 29 times less than Egg Egg
Valine 0% 96% 0.03mg 67.6 times less than Soybean Soybean
Histidine 0% 96% 0.02mg 46.8 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 88% 0.03g 173.4 times less than Beef Beef
Monounsaturated Fat N/A 91% 0.01g 753.8 times less than Avocado Avocado
Polyunsaturated fat N/A 88% 0.07g 704.1 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 19
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
29%
Sodium 661mg
1%
Total Carbohydrate 4g
12%
Dietary Fiber 3g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 30mg 3%

Iron 1mg 13%

Potassium 170mg 5%

*
The % Daily Value (DV) 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.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Sauerkraut nutrition infographic

Sauerkraut nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.