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Calorie & Nutrition Information for Sauerkraut

Sauerkraut contains 19 kcal per 100g, with 0.9g of protein, 4.3g of carbohydrates, and 0.1g of fat. A low-fat option at just 0.1g of fat per 100g. It is low in calories, making it suitable for calorie-controlled diets. A naturally keto-friendly food, thanks to its minimal carbohydrate content. It is suitable for vegans.

  • Allergens: None of the major allergens
  • Dietary: Keto, Paleo, Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 0.40mg, Calcium 20.0mg, Vitamin C 10.0mg
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Nutritional Overview

Sauerkraut is a natural whole food enjoyed worldwide as part of a balanced diet. Per 100g serving, it provides 19 kcal of energy, 0.9g of protein, 4.3g of carbohydrates, and 0.1g of fat.

With just 0.1g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

With only 1.8g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

It contains 10.0mg of vitamin C per 100g. The UK recommended daily intake is 40mg. Vitamin C is an antioxidant that supports immune function, skin health, wound healing, and enhances the absorption of non-haeme iron from plant-based foods.

Each 100g serving provides 2.9g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults. Adequate fibre intake supports healthy digestion, helps regulate blood sugar levels, and may reduce the risk of heart disease and bowel cancer.

At just 19 kcal and 0.1g of fat per 100g, this meets the UK/EU "low calorie" and "low fat" nutrition-claim thresholds, a genuine low-calorie, low-fat option that can support weight management goals. It can be included generously in calorie-controlled meals without significantly increasing overall energy intake.

Sauerkraut is suitable for ketogenic (with only 4.3g of carbs per 100g), vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Sauerkraut brings 19 kcal to every 100g eaten. Our nutrition guide calculator tracks it honestly instead of leaving you to estimate by eye.

Frequently Asked Questions

How many calories are in Sauerkraut?

Sauerkraut contains 19 kcal per 100g, which is approximately 1% of the recommended daily intake of 2,000 kcal for an average adult. This meets the UK/EU "low calorie" nutrition-claim threshold.

Is Sauerkraut a good source of protein?

Sauerkraut contains 0.9g of protein per 100g, which is relatively low. To increase your protein intake, consider pairing it with Pork Crackling, Dried Halibut (Greenlandic), Pea Protein Powder, or other protein-rich foods.

Is Sauerkraut low in fat?

Yes, Sauerkraut contains only 0.1g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is Sauerkraut low in sugar?

Yes, Sauerkraut has only 1.8g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Sauerkraut high in fibre?

Yes, Sauerkraut provides 2.9g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults.

Is Sauerkraut keto-friendly?

Yes, with only 4.3g of carbohydrates per 100g, Sauerkraut fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Sauerkraut suitable for vegans?

Yes, Sauerkraut is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 19 kcal and 0.9g of protein per 100g.

Is Sauerkraut free from major allergens?

Sauerkraut does not contain any of the 14 major allergens recognised under UK food law. However, cross-contamination during manufacturing is always possible; always check the packaging for 'may contain' warnings.

Is Sauerkraut rich in vitamin C?

Yes, Sauerkraut contains 10.0mg of vitamin C per 100g. The UK recommended daily intake is 40mg. Vitamin C supports immune function, skin health, and iron absorption.

Is Sauerkraut good for weight loss?

With only 19 kcal and 0.1g of fat per 100g, Sauerkraut meets the UK/EU "low calorie" and "low fat" nutrition-claim thresholds, a genuine low-calorie, low-fat food that can be a helpful part of a calorie-controlled diet for weight management.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. Food Standards Agency (FSA) — UK food labelling regulations and traffic-light nutrition guidelines
  6. British Dietetic Association (BDA) — UK registered dietitians and evidence-based food fact sheets

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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