How Many Calories in Sauerkraut? Nutrition & Macros
One cup of sauerkraut (142 g) has 27 calories
Protein 1.3g · Carbs 6.1g · Fat 0.2g
Sauerkraut is finely shredded cabbage that has been fermented by lactic acid bacteria, making it one of the most ancient preserved foods in human history. With only 19 kcal, 0.91 g of protein, 4.28 g of carbs, and 0.14 g of fat per 100 g, it is an ultra low-calorie food that fits virtually any diet. Unpasteurized sauerkraut is a natural source of live probiotics (Lactobacillus), while its 14.7 mg of vitamin C per 100 g historically made it essential for preventing scurvy on long sea voyages. Here is everything you need to know about sauerkraut calories and macros, based on USDA data. Sauerkraut is about 93% water by weight.
79 kJ · per 100g · Water: 92.52 g
Calorie Calculator: Sauerkraut
142 g Sauerkraut contains 27 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (142 g) | 27 kcal | 1.3g | 6.1g | 0.2g |
| ½ cup (71 g) | 13 kcal | 0.6g | 3g | 0.1g |
| 100 grams | 19 kcal | 0.9g | 4.3g | 0.1g |
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Sauerkraut — Nutrition Facts
| Sauerkraut | per 100g |
|---|---|
| Calories | 19 kcal |
| Protein | 0.91 g |
| Fat | 0.14 g |
| Carbs | 4.28 g |
| Fiber | 2.9 g |
| Sugar | 1.78 g |
| Sodium | 661 mg |
| Potassium | 170 mg |
| Magnesium | 13 mg |
| Phosphorus | 20 mg |
| Vitamin C | 14.7 mg |
| Vitamin B6 | 0.13 mg |
| Folate | 24 mcg |
| Manganese | 0.151 mg |
| Water | 92.52 g |
Source: USDA FoodData Central (FDC ID: 169279) · Data verified April 2026
Variations
Traditional fermented (default)
19 kcal per 100 g. The standard form — naturally fermented cabbage with salt. Unpasteurized versions contain live Lactobacillus probiotics. Best source of gut-healthy bacteria when eaten raw. High in vitamin C (14.7 mg) and fiber (2.9 g). Store refrigerated.
Canned / pasteurized
Same 19 kcal per 100 g. Identical macros and micronutrients to fresh sauerkraut, but heat treatment during canning kills all live probiotic cultures. Still a good source of fiber and vitamin C. Most shelf-stable supermarket sauerkraut falls into this category. Check the label — if it is not refrigerated, it is pasteurized.
Fresh / homemade
Same 19 kcal per 100 g. Homemade sauerkraut typically uses only cabbage and salt — no preservatives, no pasteurization. This gives the highest concentration of live Lactobacillus cultures. Fermentation takes 1-4 weeks at room temperature. Sodium may be slightly lower than commercial versions if less salt is used. The most probiotic-rich option available.
Kimchi (Korean, reference)
15 kcal per 100 g. The Korean counterpart to sauerkraut — fermented napa cabbage with chili flakes, garlic, ginger, and fish sauce. Spicier and more complex in flavor. Similar probiotic benefits when unpasteurized. Slightly lower in calories due to added water content from the brine. Also low in net carbs and keto-friendly.
Dietary Perspectives
For Weight Loss
Sauerkraut is one of the best foods for weight loss — only 19 kcal per 100 g, with 2.9 g of fiber that supports satiety. A full cup (142 g) has just 27 calories, making it an ideal high-volume, low-calorie side dish. The probiotics in unpasteurized sauerkraut may also support gut health, which research increasingly links to healthy weight management. The only thing to watch is sodium (661 mg per 100 g), so balance with other low-sodium foods throughout the day.
For Athletic Performance
Sauerkraut provides only 19 kcal per 100 g — it is not a significant energy source for athletes. However, its value lies elsewhere: the probiotics support gut health and may improve nutrient absorption, while vitamin C (14.7 mg per 100 g) supports immune function during intense training. The high sodium (661 mg per 100 g) can actually benefit endurance athletes who need electrolyte replacement after heavy sweating. Potassium (170 mg) adds to the electrolyte profile. Use as a side dish rather than a fuel source.
For Keto
Sauerkraut is one of the most keto-friendly vegetables available. Per 100 g: 4.28 g total carbs minus 2.9 g fiber = approximately 1.4 g net carbs. A full cup (142 g) has only about 2 g net carbs — virtually negligible. The fermentation process reduces the sugar content below that of fresh cabbage. At 19 kcal per 100 g, it adds almost no calories to your daily intake. The probiotics support gut health, which can be beneficial during the transition to ketosis. High sodium (661 mg) is actually a plus on keto, where electrolyte loss is common.
Frequently Asked Questions
How many calories are in sauerkraut?
One cup of sauerkraut (142 g) contains approximately 27 calories. Per 100 g, sauerkraut has only 19 calories, making it one of the lowest-calorie foods available. The calorie content is comparable to cucumber (15 kcal) and cabbage (25 kcal per 100 g). Most of the calories come from carbohydrates (4.28 g per 100 g), with almost no fat (0.14 g).
Does sauerkraut contain probiotics?
Unpasteurized (raw) sauerkraut is rich in live probiotic bacteria, primarily Lactobacillus species, which are beneficial for gut health. However, canned or pasteurized sauerkraut has been heat-treated, which kills the live cultures. For maximum probiotic benefit, look for refrigerated sauerkraut labeled as raw or unpasteurized. Homemade sauerkraut is the most reliable source of live cultures.
Is sauerkraut good for keto?
Sauerkraut is excellent for keto. Per 100 g it has only 4.28 g total carbs minus 2.9 g fiber = approximately 1.4 g net carbs. Even a full cup (142 g) has only about 2 g net carbs, which easily fits within a 20 g daily limit. The fermentation process itself reduces the sugar content of the original cabbage, making sauerkraut even more keto-friendly than fresh cabbage.
Is sauerkraut high in sodium?
Yes, sauerkraut is relatively high in sodium at 661 mg per 100 g. One cup (142 g) contains about 939 mg of sodium, which is roughly 40% of the daily recommended limit. The sodium comes from the salt used in the fermentation process. If you are watching your sodium intake, rinse sauerkraut before eating to reduce the salt content by 30-40%, though this also washes away some probiotics.
Sauerkraut vs kimchi — what is the difference?
Both are fermented vegetables rich in probiotics. Sauerkraut is made from cabbage and salt (19 kcal per 100 g), while kimchi uses napa cabbage with chili, garlic, ginger, and fish sauce (about 15 kcal per 100 g). Kimchi is spicier and has more complex flavors. Nutritionally they are similar, but kimchi typically has more vitamins A and B due to the added ingredients. Both are excellent low-calorie probiotic foods.
How should I eat sauerkraut?
Sauerkraut is versatile: serve it as a side dish with sausages or pork, add it to sandwiches, mix into salads, or top hot dogs. In Central European cuisine, it is cooked with meat, potatoes, or dumplings. For maximum probiotic benefit, eat it raw (unheated) and unpasteurized. Heating sauerkraut kills the live cultures but does not reduce the fiber, vitamin C, or mineral content.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sauerkraut | 19 | 0.91g | 4.28g | 0.14g |
| Cabbage (Green) | 25 | 1.28g | 5.8g | 0.1g |
| Cucumber | 15 | 0.65g | 3.63g | 0.11g |
| Pickles (Dill) | 12 | 0.5g | 2.41g | 0.3g |
| Beets (Raw) | 43 | 1.61g | 9.56g | 0.17g |
per 100g
Per 100 g, sauerkraut has only 19 kcal with 0.91 g of protein, 0.14 g of fat, and 4.28 g of carbs (2.9 g fiber, just 1.4 g net carbs). It is an ultra low-calorie fermented food — even lower than fresh cabbage (25 kcal) — and a natural source of probiotics when unpasteurized.
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