Sauerkraut: Calories and Nutrition Analyse



How many calories in sauerkraut?

100g of sauerkraut has about 19 calories (kcal).
Calories per: ounce | standard serving size, handful | tablespoon | half cup

To give you an idea, standard serving size (1 cup) of sauerkraut (220 g) has about 42 calories.

It is about 2% of daily calories intake for adult person with medium weight and medium activity (for calculation we assumed 2400 kcal daily intake).

Sauerkraut - calories, kcal

Scroll down for details and nutrition tables.

To visualize how much 42 kcal actually is, take in mind that calories amount from sauerkraut is similar to calories amount from ie.:

  • 0.5 apple
  • 0.5 glass of Coca Cola (220 ml glass)
  • 2 cubes of sugar

Take a look at tables below to see details about sauerkraut nutrition.

Calories in Sauerkraut Based On Ready to Eat Category

See all nutrition data of sauerkraut on charts.

Calories19kcal/100g(5 kcal/oz)
Protein0.9g/100g(0.3 g/oz)
Carbs Total4.3g/100g(1.2 g/oz)
Fat0.1g/100g(0 g/oz)

Calories And Nutrition in Standard Serving Size (1 Cup) of Sauerkraut (220 G), 100g and Ounce

per 100 gper ouncestandard serving size (1 cup) of sauerkraut (220 g)
Calories19 5.39 41.8
Carbs Total4.28 g1.21 g9.4 g
Dietary fiber2.9 g0.82 g6.4 g
Fat0.14 g< 0.1 g0.3 g
Protein0.91 g0.26 g2 g
Water92.52 g26.23 g203.5 g

sauerkraut - vitamins per 100g

  • Vit A18 IU
  • Vit B1 (Thiamine)0.021 mg
  • Vit B2 (riboflavin)0.022 mg
  • Vit B3 (Niacin)0.143 mg
  • Vit B60.13 mg
  • Vit B9 (Folic acid)0.024 mcg
  • Vit C14.7 mg
  • Vit E0.14 mg
  • Vit K0.013 mg

Energy content of sauerkraut

  • 78% CARBS
  • 17% PROTEIN
  • 6% FAT

sauerkraut - minerals per 100g

  • Potassium170 mg
  • Magnessium13 mg
  • Calcium30 mg
  • Sodium661 mg
  • Iron1.47 mg

How many calories in 1, 2, 3 or 5 sauerkraut?

As I wrote before standard serving size (1 cup) of sauerkraut (220 g) has 42 calories. It is easy to count that two sauerkraut have about 84 calories and three sauerkraut have about 126 calories. In table below you can also see calories amount for four and five sauerkraut.

  • Standard serving size (1 cup) of sauerkraut (220 g)42 kcal
  • Handful of sauerkraut (80g)15 kcal
  • Tablespoon of sauerkraut (15g)3 kcal
  • Half cup of sauerkraut (110g)21 kcal
  • Ounce (oz) of sauerkraut5 kcal
  • Half of medium size sauerkraut21 kcal
  • Small size sauerkraut (176g)33.6 kcal
  • Big size sauerkraut (286g)54.6 kcal
  • Two medium size sauerkraut84 kcal
  • Three medium size sauerkraut126 kcal
  • Four medium size sauerkraut168 kcal
  • Five medium size sauerkraut210 kcal

Protein in sauerkraut

Sauerkraut has 0.91 g protein per 100g.
When you multiplay this value with weight of standard serving size (1 cup) of sauerkraut (220 g) you can see that you will get about 2 g of protein.

Carbs in sauerkraut

Sauerkraut has 4.28 g carbohydrates per 100g.
In the same way as for protein we can calculate that standard serving size (1 cup) of sauerkraut (220 g) has about 9.4 g of carbs.

Fat in sauerkraut

Sauerkraut has 0.14 g fat per 100g.
So it is easy to count that standard serving size (1 cup) of sauerkraut (220 g) has about 0.3 g of fat.

Sauerkraut - caloies, wieght

standard serving size (1 cup) of sauerkraut (220 g) has:

42kcalFor burning these calories you have to:
Bike6 min.Bike
Horse ride8 min.Horse ride
Play tennis4 min.Tennis
Run4 min.Run
Swim5 min.Swim

Interesting charts - compare sauerkraut with other ready to eat

When you look at charts below you will see how sauerkraut looks like in comparsion to other products from its category. When you click on selected product you will se detailed comparsion.

Vitamin C in Sauerkraut Based On Ready to Eat Category
Fiber in Sauerkraut Based On Ready to Eat Category
Fat in Sauerkraut Based On Ready to Eat Category
Iron in Sauerkraut Based On Ready to Eat Category
Magnesium in Sauerkraut Based On Ready to Eat Category
Potassium in Sauerkraut Based On Ready to Eat Category
Protein in Sauerkraut Based On Ready to Eat Category
Sodium in Sauerkraut Based On Ready to Eat Category
Sugar in Sauerkraut Based On Ready to Eat Category
Vitamin B1 in Sauerkraut Based On Ready to Eat Category
Vitamin B2 in Sauerkraut Based On Ready to Eat Category
Vitamin B3 (Niacin) in Sauerkraut Based On Ready to Eat Category
Vitamin B6 in Sauerkraut Based On Ready to Eat Category
Vitamin B9 (Folic Acid) in Sauerkraut Based On Ready to Eat Category
Vitamin E in Sauerkraut Based On Ready to Eat Category
Vitamin K in Sauerkraut Based On Ready to Eat Category
Water in Sauerkraut Based On Ready to Eat Category
Carbohydrates in Sauerkraut Based On Ready to Eat Category
Calories in Sauerkraut Based On Ready to Eat Category
Calcium in Sauerkraut Based On Ready to Eat Category
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

Add comment

See also:

We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it. Privacy Policy

Close