Early version. Nutrient values from USDA FoodData Central; dietitian review in progress. Not medical advice.

How healthy is sauerkraut?

Is sauerkraut healthy? Yes, in small portions. Sauerkraut scores 75/100 on the HowHealthyIs Score: 100 g provides 19 kcal, 15 mg vitamin C and 2.9 g fiber. Sauerkraut is fermented cabbage: low in calories, with vitamin C and K. Unpasteurized versions contain live bacteria. Source: USDA FoodData Central.

  • Source of vitamin C
  • High in salt
  • Low calorie
Score explained

The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Sauerkraut ranks higher than 75% of them.

Counts in favor (% daily value per 100 kcal)

  • Vitamin C82%
  • Fiber52%
  • Iron41%
  • Potassium18%
  • Magnesium15%
  • Calcium12%
  • Protein9%
  • Vitamin E5%
  • Vitamin A1%

Counts against

  • Saturated fat1%
  • Added sugars0%
  • Sodium144%

Raw NRF9.3: 234 minus 145 = 89. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology

How many calories are in sauerkraut?

Calories13kcal
Protein0.6g
Carbohydrates3g
Fat<0.1g
Fiber2.1g
Sugars1.3g
Nutrition facts for sauerkraut. Per 100 g and for the selected portion (71 g). %DV uses FDA Daily Values.
NutrientPer 100 gPer portion%DV
Energy and macronutrients
Calories19 kcal13 kcal
Protein0.9 g0.6 g1%
Carbohydrates4.3 g3 g1%
Fiber2.9 g2.1 g7%
Sugars1.8 g1.3 g
Added sugars0 g0 g0%
Fat0.1 g<0.1 g0%
Saturated fat<0.1 g<0.1 g0%
Vitamins
Vitamin A1 µg0.7 µg0%
Vitamin C15 mg10 mg12%
Vitamin E0.1 mg<0.1 mg1%
Minerals
Calcium30 mg21 mg2%
Iron1.5 mg1 mg6%
Potassium170 mg121 mg3%
Magnesium13 mg9.2 mg2%
Sodium661 mg469 mg20%

Source: USDA FoodData Central, "Sauerkraut, canned, solids and liquids" (FDC 169279). Values rounded.

Why is sauerkraut good for you?

  • 10 mg vitamin C in 1/2 cup, 12% of the daily value. Vitamin C contributes to the normal function of the immune system.

Good ways to use it

  • Sandwiches and bowls in small amounts
  • A tangy side

What should you watch out for?

  • High in salt. Most shelf-stable jars are pasteurized, so they no longer contain live cultures.

Which vegetables score higher?

Other vegetables with more nutrition per calorie. Variety matters more than picking one winner.

Eggplant

25 kcal per 100 g

80

Source of fiber, Low calorie

Celery

14 kcal per 100 g

81

Low calorie

Green peas

81 kcal per 100 g

82

High in protein, High in vitamin C

How does sauerkraut compare?

Common questions about sauerkraut

How many calories are in sauerkraut?
100 g of sauerkraut has 19 kcal. A typical portion, 1/2 cup (71 g), has about 13 kcal.
How much protein is in sauerkraut?
Sauerkraut has 0.9 g of protein per 100 g, or about 0.6 g in 1/2 cup.
Is sauerkraut good for weight loss?
Sauerkraut is low in calories (19 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.

Sources

  1. U.S. Department of Agriculture. FoodData Central, SR Legacy: "Sauerkraut, canned, solids and liquids", FDC ID 169279. fdc.nal.usda.gov
  2. U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9).
  3. Fulgoni VL, Keast DR, Drewnowski A. Development and validation of the Nutrient-Rich Foods Index. J Nutr. 2009;139(8):1549-1554.
  4. Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.

Review and updates

Last updated
Medical review
Pending. A registered dietitian signs off every food page before launch. Our reviewers

Report an error

More: Vegetables ranked, foods high in vitamin C.