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Sauerkraut

1 cup (142g) per serving.

1.3g
protein per serving
Calories
27
per serving
Protein density
4.8
g per 100 cal
Calorie cost
20.8
cal per 1g protein
To hit 30g protein
23 cups (3.3kg)
621 cal

Macro breakdown

Protein1.3g(17%)
Carbs6.1g(78%)
Fat0.2g(6%)
Fiber4.1g

Tips to maximize nutrition

1.Buy refrigerated sauerkraut with 'raw' or 'unpasteurized' on the label
2.Add cold to sandwiches, salads, and grain bowls after cooking
3.The brine is probiotic-rich-don't drain it, or drink a splash daily
4.Store in the fridge and use a clean utensil to prevent contamination
5.Make your own with just cabbage and salt-it's surprisingly easy

Pairs well with

🍗
Eggs
6.3g
72 cal
🍗
Pork tenderloin
22.3g
122 cal
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Chicken breast
26g
128 cal
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Tofu
21.8g
181 cal

Probiotic Benefits

Probiotic Strains
Lactobacillus plantarumLactobacillus brevisLeuconostoc mesenteroidesPediococcus pentosaceus
CFU Count

Billions per serving in raw, unpasteurized sauerkraut

Finding Live Cultures

Only RAW, refrigerated sauerkraut contains live probiotics. Canned and shelf-stable sauerkraut is pasteurized-good for fiber but no live cultures.

Cooking Note

Heat kills probiotics. For gut health benefits, eat sauerkraut cold as a topping or side. Cooked sauerkraut (like on hot dogs) still provides fiber and flavor.

Similar fermented foods

🥬
Kimchi
1 cup (150g)
1.7g
🥬
Miso
1 tbsp (17g)
2.2g
🥛
Kefir
1 cup low-fat kefir (240 g)
9.1g
🍽️
Tempeh
3 oz cooked tempeh (85 g)
17.2g

Frequently Asked Questions

No-canned sauerkraut is pasteurized, which kills probiotics. For live cultures, buy refrigerated sauerkraut labeled 'raw,' 'unpasteurized,' or 'naturally fermented.'

About ¼ to ½ cup daily is enough for probiotic benefits. Start with 1-2 tablespoons if you're new to fermented foods to avoid digestive discomfort.

Yes-fermented cabbage retains vitamin C and may even increase it. Historically, sauerkraut prevented scurvy on long sea voyages when fresh produce wasn't available.

Yes-about 940mg per cup. If you're watching sodium, eat smaller portions. You can also rinse it briefly, though this removes some probiotics too.

Yes-fermented foods like sauerkraut are generally safe during pregnancy and may support gut health. Just make sure it's from a reputable source and properly refrigerated.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2026-02-15