Is Sauerkraut good for weight loss?

Sauerkraut can be part of a weight loss diet when consumed in appropriate portions. With 27 calories per cup (142g), it's important to factor this into your daily caloric intake.

Vegetables

Is Sauerkraut Healthy?

Q: Is Sauerkraut healthy?

Yes, Sauerkraut can be a healthy addition to your diet when consumed in moderation. It contains 27 calories, 1.3g of protein, 6.1g of carbohydrates, and 0.2g of fat per cup (142g).

Q: How many calories are in Sauerkraut?

Sauerkraut contains 27 calories per cup (142g).

FoodData CentralUpdated 30 March 2026

Sauerkraut is a good addition to a balanced diet — 27 calories and 1.3g protein per cup (142g).

Health Score:57/100Good

How is this calculated?

Health Benefits of Sauerkraut

Contains dietary fiber for digestive support
Low in calories, suitable for weight management
Rich in vitamins and antioxidants
Supports immune system health

Nutritional Overview

A cup (142g) of sauerkraut contains the following nutritional values:

Calories

27 kcal

Protein

1.3g

Carbohydrates

6.1g

Fat

0.2g

Things to Consider

Generally suitable for most dietary patterns

The Verdict

Yes, sauerkraut is healthy when consumed as part of a balanced diet. Sauerkraut provides valuable nutrients including dietary fiber. Like all foods, moderation and variety are key to a healthy eating pattern.

Detailed Nutrition Info

How many calories are in Sauerkraut?

How many carbs are in Sauerkraut?

How much protein is in Sauerkraut?

How much fat is in Sauerkraut?

How much fiber is in Sauerkraut?