Sauerkraut is 19 calories per 100g — very low for vegetables. Essentially free volume on any plate; barely registers in macro accounting.
Calories scale with portion. Here's how a typical sauerkraut serving translates in your tracker:
Very low calorie — at 19 kcal per 100g, sauerkraut adds volume to a meal without meaningfully denting a calorie deficit.
How sauerkraut stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at sauerkraut and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreSauerkraut has approximately 19 calories per 100g. A typical serving — 3 oz (85g) — comes in at 16 calories.
0.9g of protein per 100g. That puts sauerkraut at roughly 4.7g of protein per 100 calories — a useful lens when comparing to other vegetables sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Sauerkraut is naturally low-calorie at 19 kcal per 100g, so it's easy to fit into a deficit.