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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

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
TOP 13% Sodium ⓘHigher in Sodium content than 87% of foods
TOP 21% Vitamin C ⓘHigher in Vitamin C content than 79% of foods
TOP 27% Fiber ⓘHigher in Fiber content than 73% of foods
TOP 38% Folate, food ⓘHigher in Folate, food content than 62% of foods
TOP 43% 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.
32

Sauerkraut Glycemic load (GL)

1

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% 90% 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

30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g

Carbohydrate type breakdown

78% 22%
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

42% 68%
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 OrangeOrange
Protein 0.91g 2% 86% 3.1 times less than BroccoliBroccoli
Fats 0.14g 0% 90% 237.9 times less than Cheddar CheeseCheddar Cheese
Vitamin C 14.7mg 16% 21% 3.6 times less than LemonLemon
Net carbs 1.38g N/A 68% 39.3 times less than ChocolateChocolate
Carbs 4.28g 1% 62% 6.6 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 1.47mg 18% 49% 1.8 times less than BeefBeef
Calcium 30mg 3% 44% 4.2 times less than MilkMilk
Potassium 170mg 5% 66% 1.2 times more than CucumberCucumber
Magnesium 13mg 3% 77% 10.8 times less than AlmondAlmond
Sugar 1.78g N/A 61% 5 times less than Coca-ColaCoca-Cola
Fiber 2.9g 12% 27% 1.2 times more than OrangeOrange
Copper 0.1mg 11% 55% 1.5 times less than ShiitakeShiitake
Zinc 0.19mg 2% 85% 33.2 times less than BeefBeef
Phosphorus 20mg 3% 88% 9.1 times less than Chicken meatChicken meat
Sodium 661mg 29% 13% 1.3 times more than White BreadWhite Bread
Vitamin A 18IU 0% 59% 928.1 times less than CarrotCarrot
Vitamin A RAE 1µg 0% 72%
Vitamin E 0.14mg 1% 82% 10.4 times less than KiwifruitKiwifruit
Selenium 0.6µg 1% 88%
Manganese 0.15mg 7% 56%
Vitamin B1 0.02mg 2% 86% 12.7 times less than Pea rawPea raw
Vitamin B2 0.02mg 2% 90% 5.9 times less than AvocadoAvocado
Vitamin B3 0.14mg 1% 89% 66.9 times less than Turkey meatTurkey meat
Vitamin B5 0.09mg 2% 90% 12.2 times less than Sunflower seedSunflower seed
Vitamin B6 0.13mg 10% 59% 1.1 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 13µg 11% 49% 7.8 times less than BroccoliBroccoli
Folate 24µg 6% 45% 2.5 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.03g 0% 88% 173.4 times less than BeefBeef
Monounsaturated Fat 0.01g N/A 91% 753.8 times less than AvocadoAvocado
Polyunsaturated fat 0.07g N/A 88% 704.1 times less than WalnutWalnut
Tryptophan 0.01mg 0% 97% 38.1 times less than Chicken meatChicken meat
Threonine 0.03mg 0% 96% 28.8 times less than BeefBeef
Isoleucine 0.02mg 0% 97% 43.5 times less than Salmon rawSalmon raw
Leucine 0.03mg 0% 97% 83.8 times less than Tuna BluefinTuna Bluefin
Lysine 0.03mg 0% 96% 14.6 times less than TofuTofu
Methionine 0.01mg 0% 96% 10.7 times less than QuinoaQuinoa
Phenylalanine 0.02mg 0% 97% 29 times less than EggEgg
Valine 0.03mg 0% 96% 67.6 times less than Soybean rawSoybean raw
Histidine 0.02mg 0% 96% 46.8 times less than Turkey meatTurkey meat
Fructose 0.04g 0% 93% 147.5 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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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

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.

  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.