Protein content
A 1 cup serving of sauerkraut contains 1.3 g of protein - only a minor source of protein, about 3% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is more of an energy food than a protein food.
| Serving | 1 cup (142 g) |
|---|---|
| Protein per serving | 1.3 g |
| Protein per 100 g | 0.91 g |
| Calories per serving | 27 kcal |
| Protein density | 19% of calories |
| Share of 50 g Daily Value | 3% |
| Protein quality | Incomplete protein |
| Category | Vegetables |
| Food type | Prepared / processed |
| USDA record | FoodData Central #169279 |
A typical 1 cup serving of sauerkraut contains 1.3 grams of protein (0.91 g per 100 g), which makes it only a minor source of protein. That covers roughly 3% of the 50 g reference Daily Value, so it adds toward your protein total for the day.
Around 19% of the calories in sauerkraut come from protein, so it is more of an energy food than a protein food. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
Among the 105 vegetables in the database, sauerkraut ranks 72nd by protein per serving, and 706th out of all 796 foods on the site. Set against butternut squash, another vegetable entry in the database, a serving carries about 0.5 g less protein (butternut squash has 1.8 g per 1 cup cubes baked).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving above is measured by volume at 142 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
Source: USDA FoodData Central #169279 - "Sauerkraut, canned, solids and liquids" (SR Legacy, published 4/1/2019). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Sauerkraut has 0.91 g of protein per 100 g. A typical 1 cup serving (142 g) provides 1.3 g.
No. Sauerkraut is an incomplete protein on its own; pairing it with other protein sources across the day covers the full range of essential amino acids.
A 1 cup serving of sauerkraut contains 1.3 g of protein, about 3% of the 50 g reference Daily Value.
Sauerkraut is only a minor source of protein, and about 19% of its calories come from protein, which makes it more of an energy food than a protein food. Set against butternut squash, another vegetable entry in the database, a serving carries about 0.5 g less protein (butternut squash has 1.8 g per 1 cup cubes baked).
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