Calories in sauerkraut: 9 kcal per 100 g

What’s in a 300 g serving

More than half of a serving is water. The rest is 6.6 g fibre and 3.3 g protein.

3.3 gProtein

3.3 gCarbohydrate

6.6 gFibre

273 gWater

13.8 gMinerals and the rest

3.3 gProtein
3.3 gCarbohydrate
6.6 gFibre
273 gWater
13.8 gMinerals and the rest

Below average for dishes

Sauerkraut is 9 kcal per 100 g. The 603 dishes in this database average 180.

Sauerkraut9

Dishes average180

Low in sugar

1.1 g of sugars per 100 g; the UK “low sugars” line is 5 g.

Sugars, per serving3.3 g

Salt, per serving4.4 g

Vitamins and minerals in sauerkraut

One of the 20 recorded reach the “high in” level. Vitamin C leads.

38 %

Vitamin C

30 mg in a 300 g serving

81st of 469 dishes

Vitamin C is below the 15 % “source of” level in sauerkraut, so no function line applies.

Chloride2580 mg323 %

Vitamin B60.45 mg32 %

Manganese0.6 mg30 %

Potassium540 mg27 %

Iron3.6 mg26 %

Only a trace

Selenium

None recorded

Vitamin D
Vitamin B12

Show all 20 with amounts

Chloride2580 mg, 323 %

Vitamin C30 mg, 38 %

Vitamin B60.45 mg, 32 %

Manganese0.6 mg, 30 %

Potassium540 mg, 27 %

Iron3.6 mg, 26 %

Folate0.048 mg, 24 %

Calcium150 mg, 19 %

Copper0.15 mg, 15 %

Pantothenic acid (vitamin B5)0.69 mg, 12 %

Thiamin (vitamin B1)0.12 mg, 11 %

Phosphorus69 mg, 9.9 %

Zinc0.9 mg, 9 %

Magnesium30 mg, 8 %

Niacin (vitamin B3)1.2 mg, 7.5 %

Riboflavin (vitamin B2)0.03 mg, 2.1 %

Iodine0.003 mg, 2 %

Vitamin A0.009 mg, 1.1 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What sauerkraut doesn’t give you. And where to find it.

No recorded vitamin D or selenium, and only 3 % of the zinc reference intake per 100 g.

Vitamin D

0mgin sauerkraut

Find it inBloater, grilled500 % per 100 g

Selenium

Tracein sauerkraut

Find it inKidney, pig, fried491 % per 100 g

Zinc

3%in sauerkraut, per 100 g

Find it inOysters, raw592 % per 100 g

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Sauerkraut against other dishes

Per 100 g, sauerkraut has the most vitamin C of the 5 here, ahead of turkey and pasta bake.

10mg

7mg

2mg

1mg

0mg

Sauerkrautthis page

Turkey and pasta bake−3 mg

Curry, chicken−8 mg

Cheese pudding−9 mg

Burger, beef, with bun, fried−10 mg

All values per 100 g, from the same dataset. Differences are against sauerkraut.

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Questions about sauerkraut

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of sauerkraut?

A typical portion (300 g, one serving) gives 27 kcal. Per 100 g the figure is 9 kcal.

Is sauerkraut high in chloride?

Yes. Sauerkraut has 860 mg chloride per 100 g, 108 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does sauerkraut have most of?

By share of the daily reference intake: chloride (860 mg, 108 %), vitamin C (10 mg, 13 %) and vitamin B6 (0.15 mg, 11 %) per 100 g.

Is sauerkraut a good source of protein?

Sauerkraut has 1.1 g protein per 100 g, 34 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-336, Sauerkraut, 10 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. LGC, Canned and other processed vegetable products survey, 1985. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Edible proportion: 71 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.