Carbs in Sauerkraut
Keto-friendlyHow many carbs are in sauerkraut?
Sauerkraut has 1.4g net carbs per 100g — 4.2g total carbs minus 2.8g fiber — plus 0.9g protein, 2.5g fat, and 40 calories. With this carb count, sauerkraut fits a keto or low-carb diet (usually 20–50g net carbs per day) in normal portions. Values are per per 100 g, sourced from USDA FoodData Central; net carbs are computed by CarbMeNot.
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Last updated June 10, 2026 · Reviewed by Jordan Lee, Nutrition Editor
Values per 100 g.
Is sauerkraut keto-friendly?
Yes — sauerkraut is keto-friendly. It has 1.4g net carbs per 100g (4.2g total carbs − 2.8g fiber). On a standard keto diet (20–50g net carbs per day), that leaves plenty of room for other foods and meals.
Carbs by serving size
| Serving | Net carbs | Total carbs | Protein | Calories |
|---|---|---|---|---|
| 100 g (3.5 oz) | 1.4g | 4.2g | 0.9g | 40 |
| 1 oz (28 g) | 0.4g | 1.2g | 0.3g | 11 |
How many calories are in sauerkraut?
Sauerkraut has 40 calories per 100g. That's alongside 0.9g protein, 2.5g fat, and 1.4g net carbs per 100g.
Nutrition facts
| Nutrient | Amount (per 100 g) |
|---|---|
| Calories | 40 |
| Total carbs | 4.2g |
| Net carbs | 1.4g |
| Fiber | 2.8g |
| Sugar | 1.7g |
| Sugar alcohols | 0g |
| Protein | 0.9g |
| Fat | 2.5g |
| Sodium | 659mg |
| Potassium | 165mg |
Source: USDA FoodData Central (Survey (FNDDS)). Net carbs = total carbs − fiber − sugar alcohols, computed by CarbMeNot.
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Frequently asked questions
- How many carbs are in sauerkraut?
- Sauerkraut has 4.2g of total carbs and 1.4g of net carbs per 100 grams.
- How many net carbs are in sauerkraut?
- Sauerkraut has 1.4g of net carbs per 100 grams (total carbs 4.2g minus 2.8g fiber).
- Is sauerkraut keto-friendly?
- Yes — sauerkraut is keto-friendly. It has 1.4g net carbs per 100g (4.2g total carbs − 2.8g fiber). On a standard keto diet (20–50g net carbs per day), that leaves plenty of room for other foods and meals.
- How many calories are in sauerkraut?
- Sauerkraut has 40 calories per 100 grams.
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CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.