🧪 Nutrition Facts
- Calories 5.1
- Total Fat 0.0 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 180.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 1.0 g
- Dietary Fiber 1.0 g
- Sugars 1.0 g
- Protein 0.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 2.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 0.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Sauerkraut is a very low-calorie food at 5.1 calories per serving (2 Tbsp (30.0g)), making it a smart choice for calorie-conscious diets. Carbohydrates are the primary energy source at 1.0g per serving (100% of calories).
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Cabbage, Water, Salt, Sodium Benzoate and Sodium Bisulfite (as Preservatives).
🔬 Ingredient Analysis
Artificial Preservatives: Sodium Benzoate, Sodium Bisulfite
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Sauerkraut — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Sauerkraut contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 5.1 kcal | 0.3% |
| Sodium | 180.0 mg | 8% |
| Total Carbohydrate | 1.0 g | 0% |
| Dietary Fiber | 1.0 g | 4% |
| Total Sugars | 1.0 g | 2% |
| Vitamin C | 2.0 mg | 2% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Sauerkraut accounts for 0.3% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 100% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 5.1 calories in Sauerkraut? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 0.4 min |
| Walking: 17 minutes per mile | 0.9 min |
| Cycling (Low Intensity) | 0.6 min |
| HIIT | 0.5 min |
| Raking Leaves | 1.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Sauerkraut
Is Sauerkraut good for weight loss?
Sauerkraut is excellent for weight loss—it's nearly calorie-free at just 5 calories per 2-tablespoon serving. The fiber and water content help with satiety, while the fermented nature may support digestive health.
Is Sauerkraut a good snack for kids?
Most kids find sauerkraut's sour, tangy flavor challenging, so it's not typically a favorite snack for younger children. It's better introduced gradually as they develop a taste for fermented foods.
What diets does Sauerkraut suit?
It works well with keto, paleo, vegan, vegetarian, and low-carb diets. Its minimal carbs, calories, and protein make it a flexible addition across most dietary approaches.
What does Sauerkraut pair well with for a balanced meal?
Sauerkraut pairs beautifully with protein-rich foods like grilled sausages, pulled pork, or roasted fish. Combine it with whole grains like brown rice or rye bread, and add healthy fats from avocado or olive oil for a balanced plate.
How does Sauerkraut fit into a balanced diet?
As a fermented vegetable, sauerkraut contributes probiotics for gut health and adds vitamin C and fiber to meals. Its high sodium content means you should be mindful of total daily intake, but small portions fit well into a balanced diet for added nutritional complexity.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
