Sauerkraut
Sauerkraut is a light and healthy food with very low calories and virtually no fat. It is rich in dietary fiber, which supports good digestion and gut health. This food provides a notable amount of vitamin C, essential for the immune system, along with iron for overall vitality. Additionally, it contributes potassium and vitamin K, important for maintaining body functions.
Macronutrient distribution
A Serving (75 g) of Sauerkraut contains 14 calories, 0.68 g of protein, 3.2 g of carbohydrates, and 0.11 g of fat.
- Protein
- 0.7 g17%
- Carbs
- 3.2 g78%
- Fat
- 0.1 g6%
of calories
Calorie Burn
How long would it take to burn off 14 calories?
- Walking3.5 mph, moderate pace2 min
- YogaModerate effort, gentle pace4 min
- SwimmingFreestyle, moderate effort2 min
- Biking12–14 mph, moderate effort1 min
- StairsStair climbing, moderate pace2 min
- Running5 mph (12 min/mile)1 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (75 g)
Carbohydrates
- Carbohydrates3.2 / 313 g(1%)
- Dietary Fiber2.2 / 38 g(6%)
- Insoluble Fiber2.2 g
- Total Sugars1.3 g
Fats
- Total Fat0.11 / 83 g(0%)
- Saturated Fat0.03 / 25 g(0%)
- Monounsaturated Fat0.01 g
- Polyunsaturated Fat0.05 g
- Oleic Acid0.01 g
- Capric Acid0 g
- Lauric Acid0 g
- Stearic Acid0 g
- Caprylic Acid0 g
- Linoleic Acid0.03 g
- Palmitic Acid0.02 g
- Alpha-Linolenic Acid (ALA)0.02 g
Protein
- Protein0.68 / 56 g(1%)
Vitamins
- Vitamin A0.75 / 900 ug(0%)
- Vitamin C11 / 90 mg(12%)
- Vitamin E0.11 / 15 mg(1%)
- Vitamin K9.8 / 120 ug(8%)
- Vitamin B60.1 / 1.3 mg(8%)
- Thiamin (B1)0.02 / 1.2 mg(1%)
- Riboflavin (B2)0.02 / 1.3 mg(1%)
- Niacin (B3)0.11 / 16 mg(1%)
- Folate18 / 400 ug(5%)
- Pantothenic Acid (B5)0.07 / 5 mg(1%)
- Choline7.8 / 550 mg(1%)
Minerals
- Calcium22.5 / 1,000 mg(2%)
- Iron1.1 / 8 mg(14%)
- Magnesium9.8 / 420 mg(2%)
- Phosphorus15 / 700 mg(2%)
- Potassium127.5 / 3,400 mg(4%)
- Sodium495.8 / 2,300 mg(22%)
- Zinc0.14 / 11 mg(1%)
- Copper0.07 / 0.9 mg(8%)
- Manganese0.11 / 2.3 mg(5%)
- Selenium0.45 / 55 ug(1%)
Other
- Water69.4 / 3,700 g(2%)
Sources
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