Sauerkraut (canned) nutrition facts
Per 1 cup · 142 g
of a 2,000 cal day
- Protein1.3g17% of calories
- Carbs6.1g78% of calories
- Fat0.2g6% of calories
- ✓ Low calorie
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Sauerkraut (canned) (1 cup, 142 g) has 27 calories, with 1.3 g of protein, 6.1 g of carbohydrates and 0.2 g of fat. Most of its energy comes from carbs (78% of calories). It is high in Vitamin C (23% DV) and iron (26% DV). Keep an eye on sodium, which provides 41% of the daily value.
High in
20%+ of the daily value
- Vitamin C23%
- Iron26%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Vitamin K15%
- Vitamin B614%
- Copper15%
Watch
20%+ of the daily value
- Sodium41%
Vitamins & minerals
Amounts for 1 cup (142 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1 μg | 0% |
| Vitamin C | 21 mg | 23% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin K | 18 μg | 15% |
| Thiamine | 0 mg | 2% |
| Riboflavin (B2) | 0 mg | 2% |
| Niacin | 0.2 mg | 1% |
| Vitamin B6 | 0.2 mg | 14% |
| Folate (B9) | 34 μg | 9% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.1 mg | 3% |
| Choline | 15 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 43 mg | 4% |
| Iron | 2 mg | 26% |
| Potassium | 241 mg | 5% |
| Magnesium | 18 mg | 4% |
| Phosphorus | 28 mg | 4% |
| Zinc | 0.3 mg | 2% |
| Copper | 0.1 mg | 15% |
| Manganese | 0.2 mg | 9% |
| Selenium | 1 μg | 2% |
Full breakdown · 34 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0 g | — |
| Alpha carotene | 7 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.1 g | — |
| Beta carotene | 11 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 10 μg | — |
| Fructose | 0.1 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 0.3 g | — |
| Glycine | 0 g | — |
| Histidine | 0 g | — |
| Isoleucine | 0 g | — |
| Leucine | 0 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0 g | — |
| Polyunsaturated fats | 0.1 g | — |
| Proline | 0 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
5 calWildbrine Sauerkraut, Organic, Probiotic2 tbsp−22 cal
10 calCleveland Kraut Sauerkraut, Salt & Caraway Seed, Classic1 oz−17 cal
20 calDeutsche Kuche- German Style Sauerkraut½ cup−7 cal
10 calWildbrine Kraut, Organic, Red Beet & Cabbage, Probiotic2 tbsp−17 cal
5 calWildbrine Kraut, Organic, Green, Probiotic2 tbsp−22 cal
5 calSilver Floss Shredded Kraut2 tbsp−22 cal
Burning 27 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 5minWalking (3.5 mph)
- 3minCycling (moderate)
- 2minRunning (6 mph)
- 4minSwimming laps
Common questions
How many calories are in Sauerkraut (canned)?
One serving of Sauerkraut (canned) (1 cup) has 27 calories, which works out to 19 calories per 100 g. That is about 1.4% of a 2,000-calorie day.
Is Sauerkraut (canned) high in protein?
Not especially. It has 1.3 g of protein per serving, and protein supplies 17% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Sauerkraut (canned) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 2 g of net carbs and 78% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Sauerkraut (canned)?
939 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Sauerkraut (canned)?
2.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
