Foods/Vegetables/Sauerkraut

Vegetables · snack

Sauerkraut

0.5 cup · 71 g13 kcal

A vegetable that's a strong source of Sodium.

Macros

Per serving

13 kcal

Energy

0.6g

Protein

Carbs

0.1g

Fat

2.1g

Fiber

Protein 0.6 gCarbs 3 gFat 0.1 g

19 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

What a serving covers

% of a day’s needs

Per 0.5 cup (71 g), as a share of a reference adult — male, 35, moderately active.

31%

13%

12%

Good source of (≥ 20% RDA)

Sodium

Pairs well with

What fills sauerkraut’s gaps?

Sauerkraut is lighter on Vitamin D, Calcium — these round it out into a fuller glass.

a fuller
glass

Hemp seedsAdds Omega-3 ALA & Manganese+ Omega-3 ALA+ Manganese+ Phosphorus Brazil nutsAdds Magnesium & Selenium+ Magnesium+ Selenium+ Copper 2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Calcium

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

Use in moderation.

Serving: 0.5 cup = 71 g

A realistic daily max is about 100 g — the solver caps it so one ingredient can't dominate your day.

Daily ceiling

≈ 100 g

Share of calories

≤ 4%

Common questions

Sauerkraut, in brief

How many calories are in sauerkraut?

0.5 cup (71 g) of sauerkraut has about 13 calories.

What is sauerkraut a good source of?

Sauerkraut is a good source of Sodium.

Is sauerkraut good in a smoothie?

S8D usually places sauerkraut as a snack-role food alongside the smoothie.

Keep exploring

More vegetables

All foods →

Nutrient guides

Sodium Iron Vitamin C Vitamin K Copper Vitamin B6

Put sauerkraut to work.

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