Sauerkraut is white cabbage that has been salted and fermented by lactic acid bacteria, giving it a tangy flavour and long shelf life. It is low in calories and provides fibre and vitamin C, but the salting process makes it high in sodium.
Included to show the difference between fresh cabbage and a salted, fermented version; unpasteurised sauerkraut still contains live bacteria, while heat-treated jars do not.
Where Sauerkraut Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Chloride | 860 mg | 108% | |
| Potassium | 180 mg | 9% | |
| Calcium | 50.0 mg | 6% | |
| Phosphorus | 23.0 mg | 3% | |
| Folate | 16.0 µg | 8% | |
| Magnesium | 10.0 mg | 3% | |
| Vitamin C | 10.0 mg | 13% | |
| Vitamin A (RE) | 3.00 µg | 0% | |
| Iron | 1.20 mg | 9% | |
| Niacin equivalents (NE) | 0.400 mg | 3% | |
| Zinc | 0.300 mg | 3% | |
| Pantothenic Acid (B5) | 0.230 mg | 4% | |
| Manganese | 0.200 mg | 10% | |
| Niacin (B3) | 0.200 mg | 1% | |
| Vitamin B6 | 0.150 mg | 11% | |
| Copper | 0.050 mg | 5% | |
| Thiamin (B1) | 0.040 mg | 4% | |
| Riboflavin (B2) | 0.010 mg | 1% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Selenium | 0.000 µg | 0% | |
| Iodine | 1.00 µg | 1% | |
| Glucose (dextrose) | 0.700 g | — | |
| Fructose | 0.300 g | — | |
| Sucrose | 0.100 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 18.0 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →