Food · Vegetables and Vegetable Products
Sauerkraut nutrition facts
A typical portion of sauerkraut (1 cup; 140 g, sauerkraut) has 60 calories and 1g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 19 calories (canned, solids and liquids) to 40 (sauerkraut).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Sauerkraut, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 0.9g
- more than 15% of 8,218 USDA reference foods
- Calories per 100 g
- 40
- more than 10% of reference foods
- Sodium per 100 g
- 659mg
- more than 88% of reference foods
1 cup weighs 140 g in USDA's record for Sauerkraut (FDC 2709982); across 2 records of sauerkraut USDA weighs it at 140 to 142 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 39% carbohydrate, 53% fat and 8% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin C18 mg in 1 cup (140 g), 20% of the Daily Value
- Vitamin K20 µg in 1 cup (140 g), 16% of the Daily Value
- Copper0.1 mg in 1 cup (140 g), 14% of the Daily Value
- Vitamin B60.2 mg in 1 cup (140 g), 13% of the Daily Value
Source: USDA FoodData Central (FDC 2709982), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of sauerkraut USDA describes
Sauerkraut has the most calories per 100 g (40); the fewest: Canned, solids and liquids (19)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Sauerkraut | 40 | 0.9 g | 2.5 g | 659 mg |
| Sauerkraut, canned, solids and liquids | 19 | 0.9 g | 0.1 g | 661 mg |
Every nutrient in this record (65)
The portion is 1 cup (140 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.26 g | 0.90 g | 3% |
| Total lipid (fat) | 3.54 g | 2.53 g | 5% |
| Carbohydrate, by difference | 5.82 g | 4.16 g | 2% |
| Energy | 56.0 kcal | 40.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 126 g | 90.3 g | |
| Total Sugars | 2.42 g | 1.73 g | |
| Fiber, total dietary | 3.92 g | 2.80 g | 14% |
| Cholesterol | 5.60 mg | 4.00 mg | 2% |
| Fatty acids, total saturated | 1.49 g | 1.07 g | 7% |
| Fatty acids, total monounsaturated | 0.90 g | 0.64 g | |
| Fatty acids, total polyunsaturated | 0.62 g | 0.44 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 42.0 mg | 30.0 mg | 3% |
| Iron, Fe | 1.99 mg | 1.42 mg | 11% |
| Magnesium, Mg | 18.2 mg | 13.0 mg | 4% |
| Phosphorus, P | 28.0 mg | 20.0 mg | 2% |
| Potassium, K | 231 mg | 165 mg | 5% |
| Sodium, Na | 923 mg | 659 mg | 40% |
| Zinc, Zn | 0.25 mg | 0.18 mg | 2% |
| Copper, Cu | 0.13 mg | 0.093 mg | 14% |
| Selenium, Se | 0.84 µg | 0.60 µg | 2% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 33.6 µg | 24.0 µg | |
| Vitamin A, RAE | 36.4 µg | 26.0 µg | 4% |
| Carotene, beta | 26.6 µg | 19.0 µg | |
| Carotene, alpha | 7.00 µg | 5.00 µg | |
| Vitamin E (alpha-tocopherol) | 0.52 mg | 0.37 mg | 3% |
| Vitamin D (D2 + D3) | 0.14 µg | 0.10 µg | 1% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 400 µg | 286 µg | |
| Vitamin C, total ascorbic acid | 17.9 mg | 12.8 mg | 20% |
| Thiamin | 0.028 mg | 0.020 mg | 2% |
| Riboflavin | 0.031 mg | 0.022 mg | 2% |
| Niacin | 0.19 mg | 0.14 mg | 1% |
| Vitamin B-6 | 0.23 mg | 0.16 mg | 13% |
| Folate, total | 30.8 µg | 22.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 14.8 mg | 10.6 mg | 3% |
| Vitamin K (phylloquinone) | 19.6 µg | 14.0 µg | 16% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 30.8 µg | 22.0 µg | |
| Folate, DFE | 30.8 µg | 22.0 µg | 8% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.055 g | 0.039 g | |
| SFA 6:0 | 0.039 g | 0.028 g | |
| SFA 8:0 | 0.024 g | 0.017 g | |
| SFA 10:0 | 0.053 g | 0.038 g | |
| SFA 12:0 | 0.063 g | 0.045 g | |
| SFA 14:0 | 0.19 g | 0.14 g | |
| SFA 16:0 | 0.73 g | 0.52 g | |
| SFA 18:0 | 0.29 g | 0.21 g | |
| MUFA 18:1 | 0.85 g | 0.60 g | |
| PUFA 18:2 | 0.52 g | 0.37 g | |
| PUFA 18:3 | 0.099 g | 0.071 g | |
| PUFA 20:4 | 0.0028 g | 0.0020 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.028 g | 0.020 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.0070 g | 0.0050 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0.0014 g | 0.0010 g |
Source: USDA FoodData Central, FDC 2709982: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in sauerkraut?
60 in 1 cup (140 g) of sauerkraut; 19 to 40 per 100 g across USDA's descriptions.
How much protein is in sauerkraut?
1g in 1 cup; 0.9 g per 100 g.
How much sodium is in sauerkraut?
920mg in 1 cup; 659 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov