Nutritional Values
How Many Calories in Sauerkraut?
1 porție (100g) = 19 kcal
Nutritional Values per 100g
19
Calories
0.9g
Protein
4.3g
Carbohydrates
0.1g
Fat
Fiber2.9g
Sugar1.8g
Standard Serving
1 porție (100g) contains 19 calories.
Best time: Anytime, as a tangy side with meat or in salads, in a moderate portion
Benefits
- ✓Very low in calories (19 kcal/100g), provides volume and acidity without a relevant caloric impact
- ✓Made through natural fermentation, it can contain live probiotic bacteria useful for the gut microbiome, if unpasteurized
- ✓Source of vitamin C, even better preserved than in fresh cabbage due to the fermentation process
- ✓Fiber (2.9g/100g) supports digestion and fullness
- ✓Contains antioxidant compounds resulting from the lactic fermentation process
Considerations
- !High sodium content from the salt used in fermentation - relevant for people monitoring blood pressure
- !The pasteurized shelf-stable version no longer contains live probiotic bacteria - for the probiotic benefit, choose the refrigerated, unpasteurized version
- !Can cause temporary bloating in people sensitive to fermented foods, especially when introduced in large amounts
FitAzi Tip
FitAzi recommends unpasteurized sauerkraut from the refrigerated section for the real probiotic benefit - the shelf-stable version has usually been heat-treated and no longer contains live bacteria. A small serving (50-100g) alongside a main meal is enough to add variety to the gut microbiome.
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Disclaimer
Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.