Sauerkraut nutrition: calories, carbs, GI, protein, fiber, fats
Sauerkraut, canned, solids and liquids
*all the values are displayed for the amount of 100 grams
Top nutrition facts for Sauerkraut
| Calories ⓘ Calories for selected serving | 19 kcal |
| 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) |
| Glycemic load ⓘ Glycemic Load (GL) is a metric that measures both the quality (Glycemic Index) and quantity of carbohydrates in a specific serving of food to estimate its impact on blood sugar levels. It is calculated as: (GI × Carbs in grams) / 100. | 1 (low) |
| Net carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 1 g |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup (142 g) |
| 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) |
| Oxalates | 7 mg ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0308814602002121 |
Sauerkraut calories (kcal)
| Calories for different serving sizes of sauerkraut | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 19 | |
| Calories in 1 cup | 27 | 142 g |
| Calories in 1 cup, undrained | 45 | 236 g |
Extra Nutrition facts for Sauerkraut
| Protein per 100 calories ⓘ Shows how many grams of protein you get from 100 calories of this food, calculated as (protein in g ÷ calories) × 100. | 4.8 g |
| Calories per 10 g protein ⓘ Shows how many calories you need to eat from this food to get 10 g of protein, calculated as (calories ÷ protein in g) × 10. | 209 kcal |
| Weight per 100 calories ⓘ Shows how many grams of this food equal 100 kcal—higher grams mean a larger portion for the same calories. | 526 g |
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.
Sauerkraut Glycemic load (GL)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
3µg of 900µg
0.33%
Vitamin E:
0.42mg of 15mg
2.8%
Vitamin D:
0µg of 20µg
0%
Vitamin C:
44mg of 90mg
49%
Vitamin B1:
0.06mg of 1mg
5.3%
Vitamin B2:
0.07mg of 1mg
5.1%
Vitamin B3:
0.43mg of 16mg
2.7%
Vitamin B5:
0.28mg of 5mg
5.6%
Vitamin B6:
0.39mg of 1mg
30%
Folate:
72µg of 400µg
18%
Vitamin B12:
0µg of 2µg
0%
Vitamin K:
39µg of 120µg
33%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 2%
0.9 g of 50 g
0.9 g (2% of DV )
Fats:
Daily Value: 0%
0.1 g of 65 g
0.1 g (0% of DV )
Carbs:
Daily Value: 1%
4.3 g of 300 g
4.3 g (1% of DV )
Water:
Daily Value: 5%
92.5 g of 2,000 g
92.5 g (5% of DV )
Other:
2.2 g
2.2 g
Protein quality breakdown
Tryptophan:
24mg of 280mg
8.6%
Threonine:
75mg of 1,050mg
7.1%
Isoleucine:
63mg of 1,400mg
4.5%
Leucine:
87mg of 2,730mg
3.2%
Lysine:
93mg of 2,100mg
4.4%
Methionine:
27mg of 1,050mg
2.6%
Phenylalanine:
69mg of 1,750mg
3.9%
Valine:
90mg of 1,820mg
4.9%
Histidine:
48mg of 700mg
6.9%
Fat type information
Saturated fat:
0.03 g
Monounsaturated fat:
0.01 g
Polyunsaturated fat:
0.07 g
Carbohydrate type breakdown
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
Sugar:
1.8 g
Fiber:
2.9 g
Other:
0 g
All nutrients for Sauerkraut per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 1µg | 0% | 55% | |
| Calories | 19kcal | 1% | 98% |
2.5 times less than Orange
|
| Protein per 100 calories | 4.8g | N/A | 46% | |
| Calories per 10 g protein | 209kcal | N/A | 50% | |
| Weight per 100 calories | 526g | N/A | 3% | |
| Protein | 0.91g | 2% | 86% |
3.1 times less than Broccoli
|
| Fats | 0.14g | 0% | 91% |
237.9 times less than Cheese
|
| Vitamin C | 15mg | 16% | 13% |
3.6 times less than Lemon
|
| Carbs | 4.3g | 1% | 63% |
6.6 times less than Rice
|
| Net carbs | 1.4g | N/A | 69% |
39.3 times less than Chocolate
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D* | 0 IU | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 13mg | 3% | 69% |
10.8 times less than Almonds
|
| Calcium | 30mg | 3% | 40% |
4.2 times less than Milk
|
| Potassium | 170mg | 5% | 62% |
1.2 times more than Cucumber
|
| Iron | 1.5mg | 18% | 48% |
1.8 times less than Beef broiled
|
| Sugar | 1.8g | N/A | 40% |
5 times less than Coca-Cola
|
| Fiber | 2.9g | 12% | 21% |
1.2 times more than Orange
|
| Copper | 0.1mg | 11% | 41% |
1.5 times less than Shiitake
|
| Zinc | 0.19mg | 2% | 78% |
33.2 times less than Beef broiled
|
| Phosphorus | 20mg | 3% | 82% |
9.1 times less than Chicken meat
|
| Sodium | 661mg | 29% | 13% |
1.3 times more than White bread
|
| Vitamin E | 0.14mg | 1% | 49% |
10.4 times less than Kiwi
|
| Manganese | 0.15mg | 7% | 32% | |
| Selenium | 0.6µg | 1% | 69% | |
| Vitamin B1 | 0.02mg | 2% | 80% |
12.7 times less than Pea raw
|
| Vitamin B2 | 0.02mg | 2% | 84% |
5.9 times less than Avocado
|
| Vitamin B3 | 0.14mg | 1% | 83% |
66.9 times less than Turkey meat
|
| Vitamin B5 | 0.09mg | 2% | 65% |
12.2 times less than Sunflower seeds
|
| Vitamin B6 | 0.13mg | 10% | 49% |
1.1 times more than Oats
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 13µg | 11% | 9% |
7.8 times less than Broccoli
|
| Folate | 24µg | 6% | 31% |
2.5 times less than Brussels sprouts
|
| Trans fat | 0g | N/A | 100% |
N/A
|
| Saturated fat | 0.03g | 0% | 85% |
173.4 times less than Beef broiled
|
| Choline | 10mg | 2% | 40% | |
| Monounsaturated fat | 0.01g | N/A | 84% |
753.8 times less than Avocado
|
| Polyunsaturated fat | 0.07g | N/A | 81% |
704.1 times less than Walnut
|
| Tryptophan | 0.01mg | 0% | 55% |
38.1 times less than Chicken meat
|
| Threonine | 0.03mg | 0% | 55% |
28.8 times less than Beef broiled
|
| Isoleucine | 0.02mg | 0% | 56% |
43.5 times less than Salmon raw
|
| Leucine | 0.03mg | 0% | 56% |
83.8 times less than Tuna Bluefin
|
| Lysine | 0.03mg | 0% | 56% |
14.6 times less than Tofu
|
| Methionine | 0.01mg | 0% | 56% |
10.7 times less than Quinoa
|
| Phenylalanine | 0.02mg | 0% | 56% |
29 times less than Egg
|
| Valine | 0.03mg | 0% | 55% |
67.6 times less than Soybean raw
|
| Histidine | 0.02mg | 0% | 55% |
46.8 times less than Turkey meat
|
| Fructose | 0.04g | 0% | 13% |
147.5 times less than Apple
|
| Caffeine | 0mg | 0% | 100% | |
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
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NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 19
% Daily Value*
0.22%
Total Fat
0.14g
0.15%
Saturated Fat 0.03g
0
Trans Fat
0g
0
Cholesterol 0mg
29%
Sodium 661mg
1.4%
Total Carbohydrate
4.3g
12%
Dietary Fiber
2.9g
Total Sugars 0g
Includes ? g Added Sugars
Protein
0.91g
Vitamin D
0mcg
0
Calcium
30mg
3%
Iron
1.5mg
18%
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
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 Saturated Fats
ⓘ
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
Low in Sugars
Sauerkraut nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.