Calories in sauerkraut
Canned, solids and liquids. 19 kcal (79 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Sauerkraut is shredded cabbage fermented with salt, and the canned version is about 92.5% water. It has just 19 kcal (79 kJ) per 100 g, mostly from carbohydrate, with 2.9 g of fibre. Fermentation leaves it sour and fairly salty, and it keeps a useful amount of vitamin C.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 71 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 13 kcal | – |
| Energy | 56 kJ | – |
| Protein | 0.6 g | 1% |
| Total fat | 0.1 g | <1% |
| Saturated | 0.02 g | <1% |
| Monounsaturated | 0.01 g | – |
| Polyunsaturated | 0.05 g | – |
| Trans | 0 g | – |
| Cholesterol | 0 mg | 0% |
| Total carbohydrate | 3 g | 1% |
| Sugars | 1.26 g | – |
| Fibre | 2.1 g | 7% |
| Water | 65.7 g | – |
| Vitamins | ||
| Vitamin A | 0.7 µg | <1% |
| Vitamin C | 10.4 mg | 12% |
| Vitamin E | 0.099 mg | <1% |
| Vitamin K | 9.2 µg | 8% |
| Thiamin (B1) | 0.015 mg | 1% |
| Riboflavin (B2) | 0.016 mg | 1% |
| Niacin (B3) | 0.102 mg | <1% |
| Pantothenic acid (B5) | 0.066 mg | 1% |
| Vitamin B6 | 0.092 mg | 5% |
| Folate | 17 µg | 4% |
| Choline | 7.4 mg | 1% |
| Minerals | ||
| Calcium | 21.3 mg | 2% |
| Iron | 1 mg | 6% |
| Magnesium | 9.2 mg | 2% |
| Phosphorus | 14.2 mg | 1% |
| Potassium | 120.7 mg | 3% |
| Sodium | 469.3 mg | 20% |
| Zinc | 0.135 mg | 1% |
| Copper | 0.068 mg | 8% |
| Manganese | 0.107 mg | 5% |
| Selenium | 0.426 µg | <1% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1/2 cup | 71 | 13 | 56 | 0.6 | 3 | 0.1 |
| 1 cup | 142 | 27 | 113 | 1.3 | 6.1 | 0.2 |
Things worth knowing
- Half a cup (71 g) has 13 kcal / 56 kJ and a full cup (142 g) 27 kcal / 113 kJ.
- A cup provides about 940 mg of sodium, around 41% of the Daily Value, so salt matters far more than calories here. Rinsing reduces it somewhat.
- A cup also gives about 21 mg of vitamin C (23% of the Daily Value) and 4 g of fibre.
- Canned sauerkraut is heat-treated, so it does not contain the live lactic acid bacteria found in unpasteurised refrigerated sauerkraut.
Converting these figures
One 1/2 cup of sauerkraut is 13 kcal, which is 56 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 1,258 g of sauerkraut to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 39 vegetables in one table →
Source: USDA FoodData Central, SR Legacy 11439. Values are averages; individual samples vary with variety, growing conditions, and preparation.