Nutrition facts · Vegetables
Calories in Sauerkraut
Sauerkraut has 19 calories per 100 g, and a 1 cup serving (142 g) has 27 calories. Almost all of its calories come from carbohydrates, with 4.3 g of carbs per 100 g, of which 2.9 g is fiber, while fat and protein are very low.
Calories come from: Carbs 79% · Fat 4% · Protein 17%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 19 kcal | 0.9 g | 4.3 g | 0.1 g |
| 1 cup | 142 g | 27 kcal | 1.3 g | 6.1 g | 0.2 g |
| 1 cup, undrained | 236 g | 45 kcal | 2.1 g | 10.1 g | 0.3 g |
Full nutrition (Per 100 g)
| Calories | 19 kcal |
|---|---|
| Protein | 0.9 g |
| Carbohydrates | 4.3 g |
| of which sugars | 1.8 g |
| Fiber | 2.9 g |
| Fat | 0.1 g |
| of which saturated | 0 g |
| Sodium | 661 mg |
What changes the calories
- Whether you include the brine matters for weight: a cup of undrained sauerkraut weighs more (236 g) and so has more calories (45) than a cup of the drained solids.
- Cooking sauerkraut with bacon, sausage, butter or oil adds the calories of those ingredients, which can easily outweigh the sauerkraut itself.
- Some recipes and store brands add sugar, apples or other ingredients, which raises the calories compared with plain fermented cabbage.
- Portion sizes vary a lot, from a small spoonful on a hot dog to a large side dish, so the amount you actually eat makes the biggest difference.
Tips for logging it accurately
- Weigh your sauerkraut after draining if you leave the brine behind, and log it by grams rather than estimating by the cup.
- Check the label on jarred or bagged sauerkraut for added sugar or other ingredients, and log a matching product if it differs from plain sauerkraut.
- Log anything cooked with it, like sausage, bacon or oil, as separate items; in BerryFit you can snap a photo of the whole plate and adjust each item.
Log Sauerkraut in seconds
Snap a photo of your meal or search for Sauerkraut in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a cup of sauerkraut?
A 1 cup serving (142 g) of sauerkraut has 27 calories. A cup undrained, including the liquid (236 g), has 45 calories.
Is sauerkraut high in carbs?
Sauerkraut has 4.3 g of carbs per 100 g, and 2.9 g of that is fiber. It has 1.8 g of sugar per 100 g.
How much protein is in sauerkraut?
Sauerkraut has 0.9 g of protein per 100 g, or 1.3 g in a 1 cup serving (142 g), so it isn't a significant protein source.
Does draining sauerkraut change the calories?
Sauerkraut is low in calories either way. Measured by the cup, undrained sauerkraut weighs more because it includes the brine, so a cup undrained (236 g) has 45 calories versus 27 for a 142 g cup.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Sauerkraut, canned, solids and liquids, FDC ID 169279); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
