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?
Scale the published reference values to your portion.
Per 100 g (as listed by source). USDA FoodData Central.
How this is calculated
total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.
Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.
1.4gnet carbs in your portion
- Total carbs
- 4.3g
- Fiber
- 2.9g
- Protein
- 0.9g
- Fat
- 0.1g
- Calories
- 19
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.
- 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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These listings may describe a different variant or formulation from this food reference. Check the flavor, size, pack count, and current product label on Amazon. Photos show representative packaging.
