KETO VERDICTYES
Excellent for keto: ~1.4g net carbs per 100g, very low calories, and probiotic-rich. Enjoy unheated as a daily condiment to boost flavor and support gut health without denting your carb budget.
Is Sauerkraut Keto?
Pickled & Fermented
YOUR PORTION
How much are you having?
Per 100 g (as listed by source). USDA FoodData Central.
Scales this reference to your portion, with no extra deductions. Calculation and units.
1.4gnet carbs in your portion
- Total carbs
- 4.3g
- Fiber
- 2.9g
- Protein
- 0.9g
- Fat
- 0.1g
- Calories
- 19
The 100 g reference amount provides 1.4g net carbs and can fit common keto portions.
- Net carbs (100 g)1.4g
- Protein (100 g)0.9g
- Fat (100 g)0.1g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100 g (as listed by source)
Net Carbs
1.4g
Total Carbs
4.3g
Fiber
2.9g
Protein
0.9g
Fat
0.1g
Calories
19
Source: USDA FoodData Central reference record
Source fit: generic reference; variety, brand, or preparation may differ
Net-carb calculation: total carbohydrate - fiber
This USDA record is used as a generic nutrition reference; variety, brand, or preparation may differ.
Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.
WHY IT'S KETO-FRIENDLY
- Very low net carbs (~1.4g/100g) fit any keto plan
- High fiber (2.9g/100g) adds volume and supports digestion
- Naturally fermented—no added sugar when traditionally made
- Low calorie density allows generous portions
- Nutrient-dense: fermentation can improve vitamin C and K bioavailability
PREPARATION SUGGESTIONS
CLASSIC SIDE DISH
Serve raw sauerkraut as a tangy side with grilled meats, sausages, or pork chops.
KETO REUBEN BOWL
Combine sauerkraut with corned beef (or brisket), Swiss cheese, and sugar-free Russian or thousand island dressing over a bed of shredded romaine.
PROBIOTIC SALAD TOPPER
Add raw sauerkraut to green salads for a tangy, probiotic boost.
FERMENTED SCRAMBLE
Mix sauerkraut into scrambled eggs with cheese after cooking to keep probiotics intact.
KETO HOT DOG TOPPING
Top grass-fed hot dogs or bratwurst with sauerkraut and mustard.
SAUERKRAUT JUICE TONIC
Sip 1–2 Tbsp of the probiotic brine diluted in water before meals as a digestive tonic.
OPTIONAL BUYING OPTIONS
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