Calories and nutrition facts
Sauerkraut, cooked
100 g of sauerkraut, cooked has 29 calories, 0.76 g protein, 1.7 g carbs and 1.1 g fat. 1 serving (150 g) has 44 calories.
- Carbs 41 %
- Protein 10 %
- Fat 33 %
- Other 16 %
44
2.5 g
1.1 gThe Health Score from the ClemCam app: 1 to 10, based on the Nutri-Score (2023) per 100 g.
Nutrition facts
| Nutrition facts | per 100 g | 1 serving (150 g) |
|---|---|---|
| Energy | 29 kcal 121 kJ | 44 kcal 184 kJ |
| Fat | 1.1 g | 1.6 g |
| of which saturated | 0.11 g | 0.17 g |
| Carbohydrates | 1.7 g | 2.5 g |
| of which sugars | 1.5 g | 2.3 g |
| Fibre | 2.6 g | 3.9 g |
| Protein | 0.76 g | 1.1 g |
| Salt | 0.72 g | 1.1 g |
Vitamins
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Vitamin B1 (thiamin) | 0.02 mg | 1.8 % |
| Vitamin B2 (riboflavin) | 0.09 mg | 6.4 % |
| Niacin (B3) | 0.1 mg | 0.6 % |
| Vitamin B6 | 0.08 mg | 5.7 % |
| Folate | 8 µg | 4 % |
| Vitamin B12 | 0.12 µg | 4.8 % |
| Vitamin C | 16 mg | 20 % |
| Vitamin E | 0.14 mg | 1.2 % |
| Vitamin K | 7 µg | 9.3 % |
Minerals
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Calcium | 37 mg | 4.6 % |
| Iron | 0.23 mg | 1.6 % |
| Magnesium | 6 mg | 1.6 % |
| Zinc | 0.1 mg | 1 % |
| Potassium | 124 mg | 6.2 % |
| Phosphorus | 17 mg | 2.4 % |
Per 100 g, at least 15% of the reference intake of: Vitamin C.
Adult reference intakes from EU Regulation 1169/2011 (fibre 30 g and salt 6 g as recommended by the DGE). Only values above 0 are shown.
Compared
Other foods in Vegetables, per 100 g.
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Questions
How many calories are in 1 serving (150 g) of sauerkraut, cooked?
1 serving (150 g) of sauerkraut, cooked has 44 calories, with 1.1 g protein, 2.5 g carbs and 1.6 g fat.
How much protein is in sauerkraut, cooked?
Sauerkraut, cooked has 0.76 g protein per 100 g. That is 10% of its calories.
How many carbs are in sauerkraut, cooked?
Sauerkraut, cooked has 1.7 g carbs per 100 g, including 1.5 g sugars and 2.6 g fibre.
Source: German Federal Food Code (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner Institute (2025), licensed under CC BY 4.0. Values per 100 g edible portion, BLS code X530353. Serving sizes are typical amounts; per-serving values, shares and the Health Score were calculated by ClemCam.