Calories and nutrition facts
Sauerkraut
100 g of sauerkraut has 23 calories, 1.1 g protein, 0.99 g carbs and 0.31 g fat. 1 serving (150 g) has 35 calories.
- Carbs 36 %
- Protein 19 %
- Fat 12 %
- Other 33 %
35
1.5 g
1.7 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 | 23 kcal 96 kJ | 35 kcal 146 kJ |
| Fat | 0.31 g | 0.47 g |
| of which saturated | 0.07 g | 0.11 g |
| Carbohydrates | 0.99 g | 1.5 g |
| of which sugars | 0.77 g | 1.2 g |
| Fibre | 2.1 g | 3.2 g |
| Protein | 1.1 g | 1.7 g |
| Salt | 1.2 g | 1.8 g |
Vitamins
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Vitamin A | 3 µg | 0.4 % |
| Vitamin B1 (thiamin) | 0.03 mg | 2.7 % |
| Vitamin B2 (riboflavin) | 0.05 mg | 3.6 % |
| Niacin (B3) | 0.17 mg | 1.1 % |
| Vitamin B6 | 0.21 mg | 15 % |
| Folate | 31 µg | 16 % |
| Vitamin B12 | 0.26 µg | 10 % |
| Vitamin C | 20 mg | 25 % |
| Vitamin E | 0.03 mg | 0.3 % |
| Vitamin K | 30 µg | 40 % |
Minerals
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Calcium | 44 mg | 5.5 % |
| Iron | 1.1 mg | 7.9 % |
| Magnesium | 14 mg | 3.7 % |
| Zinc | 0.32 mg | 3.2 % |
| Potassium | 214 mg | 11 % |
| Phosphorus | 43 mg | 6.1 % |
Per 100 g, at least 15% of the reference intake of: Vitamin B6, Folate, Vitamin C, Vitamin K.
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?
1 serving (150 g) of sauerkraut has 35 calories, with 1.7 g protein, 1.5 g carbs and 0.47 g fat.
How much protein is in sauerkraut?
Sauerkraut has 1.1 g protein per 100 g. That is 19% of its calories.
How many carbs are in sauerkraut?
Sauerkraut has 0.99 g carbs per 100 g, including 0.77 g sugars and 2.1 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 G345100. Serving sizes are typical amounts; per-serving values, shares and the Health Score were calculated by ClemCam.