Sauerkraut nutrition: calories, carbs, GI, protein, fiber, fats
Sauerkraut, canned, solids and liquids
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for 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) |
| Glycemic load | 1 (low) |
| Calories ⓘ Calories per 100-gram serving | 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) |
| Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0308814602002121 | 7mg |
Sodium ⓘHigher in Sodium content than 87% of foods
Vitamin C ⓘHigher in Vitamin C content than 79% of foods
Fiber ⓘHigher in Fiber content than 73% of foods
Folate, food ⓘHigher in Folate, food content than 62% of foods
Lutein + zeaxanthin ⓘHigher in Lutein + zeaxanthin content than 57% of foods
Sauerkraut calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 19 | |
| Calories in 1 cup | 27 | 142 g |
| Calories in 1 cup, undrained | 45 | 236 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
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:
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
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:
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
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.067 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:
1.78 g
Fiber:
2.9 g
Other:
-0.4 g
All nutrients for Sauerkraut per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 19kcal | 1% | 97% |
2.5 times less than Orange
|
| Protein | 0.91g | 2% | 86% |
3.1 times less than Broccoli
|
| Fats | 0.14g | 0% | 90% |
237.9 times less than Cheddar Cheese
|
| Vitamin C | 14.7mg | 16% | 21% |
3.6 times less than Lemon
|
| Net carbs | 1.38g | N/A | 68% |
39.3 times less than Chocolate
|
| Carbs | 4.28g | 1% | 62% |
6.6 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 1.47mg | 18% | 49% |
1.8 times less than Beef
|
| Calcium | 30mg | 3% | 44% |
4.2 times less than Milk
|
| Potassium | 170mg | 5% | 66% |
1.2 times more than Cucumber
|
| Magnesium | 13mg | 3% | 77% |
10.8 times less than Almond
|
| Sugar | 1.78g | N/A | 61% |
5 times less than Coca-Cola
|
| Fiber | 2.9g | 12% | 27% |
1.2 times more than Orange
|
| Copper | 0.1mg | 11% | 55% |
1.5 times less than Shiitake
|
| Zinc | 0.19mg | 2% | 85% |
33.2 times less than Beef
|
| Phosphorus | 20mg | 3% | 88% |
9.1 times less than Chicken meat
|
| Sodium | 661mg | 29% | 13% |
1.3 times more than White Bread
|
| Vitamin A | 18IU | 0% | 59% |
928.1 times less than Carrot
|
| Vitamin A RAE | 1µg | 0% | 72% | |
| Vitamin E | 0.14mg | 1% | 82% |
10.4 times less than Kiwifruit
|
| Selenium | 0.6µg | 1% | 88% | |
| Manganese | 0.15mg | 7% | 56% | |
| Vitamin B1 | 0.02mg | 2% | 86% |
12.7 times less than Pea raw
|
| Vitamin B2 | 0.02mg | 2% | 90% |
5.9 times less than Avocado
|
| Vitamin B3 | 0.14mg | 1% | 89% |
66.9 times less than Turkey meat
|
| Vitamin B5 | 0.09mg | 2% | 90% |
12.2 times less than Sunflower seed
|
| Vitamin B6 | 0.13mg | 10% | 59% |
1.1 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 13µg | 11% | 49% |
7.8 times less than Broccoli
|
| Folate | 24µg | 6% | 45% |
2.5 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.03g | 0% | 88% |
173.4 times less than Beef
|
| Monounsaturated Fat | 0.01g | N/A | 91% |
753.8 times less than Avocado
|
| Polyunsaturated fat | 0.07g | N/A | 88% |
704.1 times less than Walnut
|
| Tryptophan | 0.01mg | 0% | 97% |
38.1 times less than Chicken meat
|
| Threonine | 0.03mg | 0% | 96% |
28.8 times less than Beef
|
| Isoleucine | 0.02mg | 0% | 97% |
43.5 times less than Salmon raw
|
| Leucine | 0.03mg | 0% | 97% |
83.8 times less than Tuna
|
| Lysine | 0.03mg | 0% | 96% |
14.6 times less than Tofu
|
| Methionine | 0.01mg | 0% | 96% |
10.7 times less than Quinoa
|
| Phenylalanine | 0.02mg | 0% | 97% |
29 times less than Egg
|
| Valine | 0.03mg | 0% | 96% |
67.6 times less than Soybean raw
|
| Histidine | 0.02mg | 0% | 96% |
46.8 times less than Turkey meat
|
| Fructose | 0.04g | 0% | 93% |
147.5 times less than Apple
|
| 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
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 19
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sugars
ⓘ
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
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.