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Sauerkraut Calories
Sauerkraut
CALORIES
GI
POTASSIUM
FIBER
Sauerkraut Nutrition Facts
Selected: 100 g
19
KCAL / 100G
Carbs
4.3g
· 79%
Protein
0.9g
· 17%
Fat
0.1g
· 4%
Fiber
2.9g
Sauerkraut Vitamins & Minerals
Vitamins
Vitamin C
15mg · 17% DV
Vitamin K
13µg · 11% DV
B6
0.13mg · 8% DV
Folate
24µg · 6% DV
Minerals
Sodium
661mg · 29% DV
Iron
2mg · 11% DV
Potassium ⭐
170mg · 5% DV
Calcium
30mg · 3% DV
Sauerkraut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Sauerkraut Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Sauerkraut Contain Allergens?
No known major allergens
Which Diets Is Sauerkraut Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sauerkraut Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Sauerkraut
Sauerkraut — Frequently Asked Questions
How many calories are in sauerkraut?
Sauerkraut contains 19 calories per 100 g. It also provides 0.1 g of fat per 100 g.
Is sauerkraut low glycemic?
Sauerkraut has a glycemic index of 15, which is low. Per 100 g, it contains 4.3 g of carbohydrates and 2.9 g of fiber.
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Nutrition data compiled from USDA FoodData Central and scientific sources.