The Carb Count in Sauerkraut: Discovering the Nutritional Facts

May 12, 2025

You're diligently planning your meals, watching every gram of carbohydrates to keep your diet on track. Sauerkraut has become the latest food sensation for its probiotic benefits, sparking your interest. The idea of incorporating this tangy delight into your meals is tempting, but you wonder: How many carbs does sauerkraut contain? Can you indulge in it without derailing your dietary goals?

This blog explores the carbohydrate content of sauerkraut, offering a comprehensive look at its nutritional composition and its suitability for various dietary needs. Whether you're on a low-carb journey, following the ketogenic path, or simply striving for a balanced intake, let’s see whether sauerkraut can be a guilt-free addition to your plate!

What is sauerkraut?

Sauerkraut, at its most basic, is fermented cabbage. With its distinctive sour flavour, sauerkraut has been a staple in many cultures for centuries, prized for its ability to preserve cabbage and, more recently, for its impressive health benefits.

The creation of sauerkraut is a beautifully simple process:

Finely shredded fresh cabbage is layered with salt. This salt is crucial as it draws natural juices from the cabbage, creating a brine.
The cabbage and brine are then packed tightly, often weighted down, and left to ferment for a period of time.
During this time, naturally occurring lactic acid bacteria (LAB) convert the cabbage's sugars into lactic acid. This process preserves the cabbage and imparts its signature tangy flavour.

The result is a delightfully crunchy, slightly acidic sauerkraut packed with beneficial probiotics. Its unique flavour profile, a blend of sourness and subtle sweetness, makes it a versatile ingredient in various cuisines.

Now that you've uncovered what sauerkraut is, let's unpack its key nutritional profile!

Nutritional composition of sauerkraut

Sauerkraut isn't just a tangy side dish; it's a nutritional powerhouse, offering several benefits alongside its well-known probiotic goodness. While the fermentation process primarily focuses on creating beneficial bacteria, it also preserves cabbage's original nutrients, making sauerkraut a valuable addition to a balanced diet.

Let's break down the key nutrients found in sauerkraut:

Carbohydrates: The primary source of energy, though in relatively low amounts.
Dietary fiber: Essential for digestive health and promoting satiety.
Protein: While not a significant source, it contributes to overall protein intake.
Fats: Sauerkraut is naturally very low in fat.
Vitamins: Notably, Vitamin C, an antioxidant, and Vitamin K, important for blood clotting.
Minerals: Sodium for hydration and nerve function. Potassium, magnesium, and calcium support muscle function and bone health, and iron aids oxygen transport within the body.
Probiotics: The live beneficial bacteria produced during fermentation, which is crucial for gut health.

Nutrient	Amount per serving (1 cup≈142 g)
Calories	27
Carbohydrates	6 g
Fiber	4 g
Sugar	3 g
Net carbohydrates	2 g
Proteins	1 g
Fats	0.2 g
Sodium	939 mg (41% of the Daily Value)
Vitamin C	23% of the DV
Vitamin K	15% of the DV
Iron	26% of the DV
Manganese	9% of the DV
Potassium	5% of the DV

Now, let's zoom in and address the million-dollar question: How many carbs are lurking in your favourite tangy treat?

How many carbs does sauerkraut contain?

The carbohydrate content in sauerkraut originates from the natural sugars present in the raw cabbage. These sugars serve as the fuel for the lactic acid bacteria during the fermentation process, which transforms the cabbage into the tangy delight we know as sauerkraut.

Generally, a 1-cup serving (142 g) of sauerkraut contains between 4 to 6 grams of total carbohydrates. However, it's important to understand that this number isn't set in stone. Several factors can influence the final carbohydrate content:

Type of cabbage: Different varieties of cabbage possess varying levels of natural sugars. For instance, green cabbage, commonly used in traditional sauerkraut preparations, has a moderate sugar content. Conversely, sweeter cabbage varieties like red cabbage might initially contribute to a higher carbohydrate count.
Fermentation time: During fermentation, lactic acid bacteria consume these natural sugars, reducing the overall carbohydrate content. Typically, a fermentation period of 14–21 days yields an optimal flavour while decreasing sugar levels as the bacteria convert sugars into lactic acid. A longer fermentation typically results in less residual sugar and a lower carbohydrate count.
Brand: Commercially produced sauerkraut can vary in carbohydrate content due to added ingredients or variations in processing. Some brands might add sweeteners or other ingredients that affect the final carb count.

The table below will help you understand the effect of different cabbage types on carbohydrate content in sauerkraut.

Type of cabbage	Amount of carbs when fresh (per 100 g)	Amounts of carbs after fermentation (per 100 g)
Green cabbage	6 g	4 g
Red cabbage	8 g	4.5 g
Savoy cabbage	7 g	4 g
Napa cabbage	3 g	1.5 g
Bok choy	3.5 g	2 g

Are you feeling overwhelmed with the details? Let’s simplify things by comparing carbs in popular Indian sauerkraut brands to help you make informed choices.

Comparing carbs in popular Indian sauerkraut brands

When opting to buy sauerkraut, understanding the carbohydrate content is essential, especially for those tailoring their diet to specific nutritional needs. Several brands offer sauerkraut but the addition of specific ingredients or flavours can influence the final carb content. Here's a look at some popular Indian sauerkraut brands and their approximate carbohydrate content per serving.

The Good Bug: The Good Bug is celebrated for its commitment to gut health, so it offers raw, unpasteurised sauerkraut with 1 billion CFU cultures. They follow traditional fermentation methods and their sauerkraut maintains a carbohydrate content of 3.34 grams per 100 grams. Moreover, it has 98% less fat and 85% less calories, making it a perfect fit for your diet.

If you’re looking to boost your gut health while staying low on calories and carbs, The Good Bug’s sauerkraut is your go-to choice.

Bombucha: Bombucha introduces Original Sauerkraut with green and purple cabbage and Beetroot Sauerkraut with beetroot and green cabbage. Their specific carbohydrate contents are 4.77 grams and 4.91 grams per 100 grams, respectively. They also add dill, juniper berries, and caraway seed for a unique flavour.
Urban Platter: Urban Platter’s pickled cabbage with beetroot is an artisanal, preservative-free sauerkraut with 5.25 grams of carbohydrates per 100 grams. It contains no hidden ingredients or flavours, making it a great choice for those with a sour palate.
Hands on Tummy: Hands on Tummy offers handcrafted sauerkraut with organic shredded cabbage. They promise a carb content of 3 grams per 100 grams. If you want a tangy, crunchy condiment to your meals without disrupting your low-carb diet, this sauerkraut is the best.
Craft Meat & Co: Craft Meat & Co. brings a premium aspect to the table and is dedicated to delivering a high-quality probiotic side dish. Their sauerkraut also falls within the typical carbohydrate range, supported by their focus on gut health.

When purchasing sauerkraut, always refer to the product label. Choose sauerkraut that is labelled 'raw,' 'unpasteurised,' or 'no added sugar.’ This ensures you're getting the most out of every serving, keeping carbs in check while benefiting from the gut-boosting properties of this fermented delight.

But wait! Did you know sauerkraut isn't just about carbs? It's packed with health benefits that might surprise you!

Health benefits of sauerkraut

Do you wish to incorporate nutrient-dense foods into your diet? If so, start with sauerkraut. It stands out for its impressive health benefits and low carbohydrate content:

Blood sugar management: The combination of low carbohydrates and significant fiber in sauerkraut contributes to a low glycemic index (GI). This means that consuming sauerkraut is less likely to cause rapid spikes in blood sugar levels. The fiber slows down the absorption of sugars, leading to a more gradual and sustained release of energy. This makes sauerkraut a suitable choice for those with diabetes or insulin resistance.
Weight management: Sauerkraut is naturally low in calories, making it a satisfying and guilt-free addition to weight-conscious diets. Its high fiber content also promotes a feeling of fullness, which can help control appetite and prevent overeating. Adding sauerkraut to meals can enhance flavour and volume without significantly increasing calorie intake.

Did you know weight loss can get harder as you age? Learn why it happens by listening to the video below.

Gut health and digestion: The abundance of probiotics, especially lactic acid bacteria, in sauerkraut play a critical role in maintaining and improving gut health. They bring balance to your gut microbiome and enhance digestion and nutrient absorption. This promotes regularity and prevents digestive issues like bloating and gas.
Nutritional goodness: Sauerkraut is also a rich source of vitamins and minerals. Loaded with Vitamin C, K, magnesium, and potassium, it contributes to a well-rounded nutrient intake. These vitamins and minerals aid in various bodily functions, from bolstering the immune system to regulating blood pressure and supporting bone health.

With all these health benefits lined up, you're probably wondering: Is sauerkraut a fit for your diet? Let’s explore!

Is sauerkraut suitable for various diets?

When considering different dietary approaches, carbohydrate content is often a key factor. Sauerkraut, with its naturally low carbohydrate profile, can be a valuable addition to several diet plans. Let's explore why:

Low-carb diets:

Sauerkraut aligns perfectly with low-carb eating patterns. Its total carbohydrate content is relatively minimal, typically 4 to 6 grams per 1-cup serving.
Moreover, a significant portion of these carbohydrates comes from dietary fiber, which the body doesn't fully absorb. This means the net carbs (total carbs minus fiber) are even lower, often around 2 grams per serving, making it an excellent choice for those restricting carb intake.

Ketogenic (keto) diet:

The keto diet, known for its very low-carb, high-fat approach, often restricts carbohydrate intake to 20-50 grams daily. Sauerkraut's low net carb count makes it a compatible option for keto followers.
It can add much-needed flavour and variety to keto meals, which can sometimes be restrictive.
Also, sauerkraut's probiotic benefits can support gut health, which can sometimes be affected by the changes that the keto diet brings.

General balanced diets:

Even for those not strictly following a specific low-carb or keto plan, sauerkraut can be a healthy addition to a balanced diet. Its low-calorie content and high fiber make it a satisfying and nutritious side dish or topping.
The probiotics and other nutrients it provides support overall health and well-being.

Diabetic-friendly diets: The low glycemic index of sauerkraut makes it a good option for those monitoring blood sugar. The high fiber content also contributes to the slower absorption of sugars.

Sauerkraut can be a delightful addition to any diet, thanks to its generally low carb content. Whether you're on a low-carb or keto diet, sauerkraut can fit easily into your meal plans. However, be sure to check the labels of store-bought sauerkraut and pay attention to serving sizes, particularly if you follow a strict dietary regimen.

Now that you know how many carbs are in sauerkraut, why not choose The Good Bug’s naturally-fermented, low-carb sauerkraut? It's specially crafted to help you relish its probiotic benefits and unique flavour without worrying about excessive carbs. Visit our website and take home this convenient, tangy, low-carb food!