Sauerkraut Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 16

% Daily Value *

Total Fat 0g %0

Saturated Fat 0g %0

Trans Fat 0g

Cholesterol 0mg %0

Sodium 661mg %44

Total Carbohydrate 4g %1

Dietary Fiber 3g %10

Total Sugars 2g

Protein 1g

Vitamin D 0.0IU %0

Calcium 30.0mg %2

Iron 1.5mg %8

Potassium 170mg %4

Phosphorus 20.0mg %2

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in sauerkraut

Vitamin B12 0.0µg %0

Vitamin D 0.0IU %0

Vitamin A 18.0IU %1

Vitamin B3 (Niacin) 0.1mg %1

Vitamin E 0.1mg %1

Vitamin B2 (Riboflavin) 0.0mg %2

Vitamin B1 (Thiamin) 0.0mg %2

Vitamin B5 (Pantothenic acid) 0.1mg %2

Choline, total 10.4mg %2

Vitamin B6 0.1mg %10

Vitamin K 13.0µg %11

Vitamin C 14.7mg %16

Minerals in sauerkraut

Selenium 0.6µg %1

Zinc 0.2mg %1

Phosphorus 20.0mg %2

Calcium 30.0mg %2

Magnesium 13.0mg %3

Potassium 170.0mg %4

Manganese 0.2mg %7

Iron 1.5mg %8

Copper 0.1mg %11

Sodium 661.0mg %44

Amino Acids in sauerkraut

Leucine 0.0g %1

Methionine 0.0g %1

Lysine 0.0g %1

Isoleucine 0.0g %1

Tyrosine 0.0g %1

Valine 0.0g %2

Histidine 0.0g %2

Threonine 0.0g %2

Phenylalanine 0.0g %2

Cystine 0.0g %3

Tryptophan 0.0g %3

Fatty Acids in sauerkraut

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of sauerkraut is 75.0/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Sauerkraut has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Leucine 59 29
Lysine 45 31
Isoleucine 30 21
Valine 39 30
Histidine 15 16
Threonine 23 25
Tryptophan 6 8
Met+Cys 22 17
Phe+Tyr 30 37

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in sauerkraut is 3.2 which makes it a medium P:E food.

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Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of sauerkraut is 0.2 which makes it a low energy density food.

low ED
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How nutritious is this food?

Micronutrients in sauerkraut as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that sauerkraut is lacking.

Nutrient Density Score for sauerkraut is 34/100 good).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for sauerkraut

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 1.98 <12
Potassium:Sodium 0.26 >2
Caclcium:Magnesium 2.31 <2
Iron:Copper 15.63 <15
Calcium:Phosphorus 1.50 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 75%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with low insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

48% of insulinogenic calories