Food Nutrient Profile - Canned Sauerkraut with Liquids

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Nutrients in 100 grams of Canned Sauerkraut with Liquids

Canned Sauerkraut Solids and Liquids.

Macros Ratio

Protein Fat Carbs
17%
6%
77%
100 g ▼

Macro Nutrients

Canned Sauerkraut with Liquids
Energy19 kcal
0.66%
Canned Sauerkraut Solids and Liquids provide 19kcal of Energy per 100 grams, meeting 0.66% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.14 g
0.14%
Canned Sauerkraut Solids and Liquids provide 0.14g of Fat per 100 grams, meeting 0.14% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.034 g
0.11%
Canned Sauerkraut Solids and Liquids provide 0.034g of Saturated Fat per 100 grams, meeting 0.11% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.033 g
2.06%
Canned Sauerkraut Solids and Liquids provide 0.033g of Omega 3 per 100 grams, meeting 2.06% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.034 g
0.2%
Canned Sauerkraut Solids and Liquids provide 0.034g of Omega 6 per 100 grams, meeting 0.2% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Canned Sauerkraut Solids and Liquids provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate4.3 g
3.3%
Canned Sauerkraut Solids and Liquids provide 4.3g of Carbohydrate per 100 grams, meeting 3.3% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars1.78 g
2.46%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Canned Sauerkraut Solids and Liquids provide 1.78g of Sugars per 100 grams, meeting 2.46% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose0.04 g
0.055%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Canned Sauerkraut Solids and Liquids provide 0.04g of Fructose per 100 grams, meeting 0.055% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose0.14 g
%
Canned Sauerkraut Solids and Liquids provide 0.14g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose
NA
No information available
Fiber2.9 g
7.63%
Canned Sauerkraut Solids and Liquids provide 2.9g of Fiber per 100 grams, meeting 7.63% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein0.91 g
1.63%
Canned Sauerkraut Solids and Liquids provide 0.91g of Protein per 100 grams, meeting 1.63% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Canned Sauerkraut with Liquids
Vitamin A1 μg
0.11%
RAE, retinol activity equivalents
Canned Sauerkraut Solids and Liquids provide 1μg of Vitamin A per 100 grams, meeting 0.11% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.021 mg
1.75%
Thiamine
Canned Sauerkraut Solids and Liquids provide 0.021mg of Vitamin B1 per 100 grams, meeting 1.75% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.022 mg
1.7%
Riboflavin
Canned Sauerkraut Solids and Liquids provide 0.022mg of Vitamin B2 per 100 grams, meeting 1.7% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.14 mg
0.89%
Niacin, nicotinic acid, niacinamide
Canned Sauerkraut Solids and Liquids provide 0.14mg of Vitamin B3 per 100 grams, meeting 0.89% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.093 mg
1.86%
Pantothenic acid
Canned Sauerkraut Solids and Liquids provide 0.093mg of Vitamin B5 per 100 grams, meeting 1.86% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.13 mg
10%
Pyridoxine
Canned Sauerkraut Solids and Liquids provide 0.13mg of Vitamin B6 per 100 grams, meeting 10% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B924 μg
6%
Folates and Folic Acid
Canned Sauerkraut Solids and Liquids provide 24μg of Vitamin B9 per 100 grams, meeting 6% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Canned Sauerkraut Solids and Liquids provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C14.7 mg
16.3%
Ascorbic acid
Canned Sauerkraut Solids and Liquids provide 14.7mg of Vitamin C per 100 grams, meeting 16.3% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Canned Sauerkraut Solids and Liquids provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.14 mg
0.93%
Tocopherols and Tocotrienols
Canned Sauerkraut Solids and Liquids provide 0.14mg of Vitamin E per 100 grams, meeting 0.93% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K13 μg
11%
Phytomenadione or phylloquinone
Canned Sauerkraut Solids and Liquids provide 13μg of Vitamin K per 100 grams, meeting 11% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Canned Sauerkraut with Liquids
Calcium30 mg
3%
Canned Sauerkraut Solids and Liquids provide 30mg of Calcium per 100 grams, meeting 3% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.096 mg
10.7%
Canned Sauerkraut Solids and Liquids provide 0.096mg of Copper per 100 grams, meeting 10.7% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride7 μg
0.18%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Canned Sauerkraut Solids and Liquids provide 7μg of Fluoride per 100 grams, meeting 0.18% of the Recommended Dietary Allowance (RDA) of 4000μg for Men 19-50 years
Iron1.47 mg
18.4%
Canned Sauerkraut Solids and Liquids provide 1.47mg of Iron per 100 grams, meeting 18.4% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium13 mg
3.1%
Canned Sauerkraut Solids and Liquids provide 13mg of Magnesium per 100 grams, meeting 3.1% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.15 mg
6.57%
Canned Sauerkraut Solids and Liquids provide 0.15mg of Manganese per 100 grams, meeting 6.57% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus20 mg
2.86%
Canned Sauerkraut Solids and Liquids provide 20mg of Phosphorus per 100 grams, meeting 2.86% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium170 mg
5%
Canned Sauerkraut Solids and Liquids provide 170mg of Potassium per 100 grams, meeting 5% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.6 μg
1.1%
Canned Sauerkraut Solids and Liquids provide 0.6μg of Selenium per 100 grams, meeting 1.1% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium661 mg
44%
Canned Sauerkraut Solids and Liquids provide 661mg of Sodium per 100 grams, meeting 44% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.19 mg
1.73%
Canned Sauerkraut Solids and Liquids provide 0.19mg of Zinc per 100 grams, meeting 1.73% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water93 g
2.5%
Canned Sauerkraut Solids and Liquids provide 93g of Water per 100 grams, meeting 2.5% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutritional Value of Canned Sauerkraut with Liquids | 100 g

Discover the nutritional data of canned sauerkraut, including macro and micronutrients in 100g of both solids and liquids. Make informed dietary choices with this comprehensive information.

Vitamins in 100 Grams of Canned Sauerkraut (Solids and Liquids)

Canned sauerkraut is not just a tangy addition to your meals; it's also packed with essential vitamins. Let's break down what you get in just 100 grams:

Additionally, you'll find:

In smaller amounts, sauerkraut contains:

However, it lacks:

Minerals in 100 Grams of Canned Sauerkraut (Solids and Liquids)

When it comes to minerals, canned sauerkraut is a powerhouse:

It also contains:

In trace amounts, you'll find:

However, it does not contain:

Macronutrients in 100 Grams of Canned Sauerkraut (Solids and Liquids)

When it comes to macronutrients, here's what 100 grams of canned sauerkraut offers:

In smaller quantities, it contains:

Notably, it lacks:

Conclusion

Canned sauerkraut is a nutrient-dense food that offers a variety of vitamins and minerals, making it a valuable addition to a whole-food, plant-based diet. While it excels in providing certain nutrients like Vitamin C, Vitamin K, and Sodium, it lacks others such as Vitamin A, Vitamin B12, and Vitamin D. Always consider the high sodium content and balance it with other low-sodium foods in your diet. Enjoy the tangy flavor and the nutritional benefits it brings to your meals!

Frequently Asked Questions about Canned Sauerkraut with Liquids

What are the health benefits of Canned Sauerkraut with Liquids?

Canned sauerkraut with liquids can be a good source of probiotics, which are beneficial for gut health and digestion. It also contains vitamins C and K, as well as fiber, which can support overall health and immune function. However, it's important to choose a brand that doesn't contain added sugars or preservatives for optimal health benefits.

Are there any potential risks or side effects of consuming Canned Sauerkraut with Liquids?

Canned sauerkraut typically contains high amounts of sodium due to the brining process used for preservation. Excessive sodium intake can lead to high blood pressure and other health issues. Additionally, some canned sauerkraut may contain preservatives or additives that could be harmful to health. It is recommended to opt for fresh or refrigerated sauerkraut to minimize these risks.

Can I lose weight by eating more Canned Sauerkraut with Liquids?

Canned sauerkraut with liquids can be a healthy addition to your diet as it is low in calories and high in fiber, which can help with weight loss. However, it's important to balance your meals with a variety of nutrient-dense foods to ensure you're getting all the essential nutrients your body needs. Additionally, be mindful of the sodium content in canned sauerkraut and opt for low-sodium options when possible.

Can I gain more muscles by eating more Canned Sauerkraut with Liquids if I train consistently?

While sauerkraut can be a healthy addition to your diet due to its probiotic content and potential benefits for gut health, it is not a significant source of protein or other nutrients necessary for muscle growth. To build muscle effectively, it is important to consume an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, seitan, nuts, and seeds. Additionally, focusing on a well-rounded diet that includes a variety of fruits, vegetables, whole grains, and healthy fats will support your overall health and fitness goals.

Can I eat Canned Sauerkraut with Liquids if I have diabetes?

Yes, you can eat canned sauerkraut with liquids if you have diabetes. Sauerkraut is low in calories and carbohydrates, making it a good option for managing blood sugar levels. However, it's important to check the label for added sugars and sodium, as these can affect blood sugar and overall health. Opt for sauerkraut with no added sugars and choose low-sodium options when possible.

Can I consume Canned Sauerkraut with Liquids if I am on a Keto diet?

Yes, you can consume canned sauerkraut with liquids on a Keto diet. Sauerkraut is low in carbs and can be a good source of probiotics, which can be beneficial for gut health. Just be mindful of the sodium content in canned sauerkraut and choose options with no added sugars for a healthier choice.

Can I eat Canned Sauerkraut with Liquids if I am on a low fat diet?

Yes, you can eat canned sauerkraut with liquids on a low-fat diet. Sauerkraut is naturally low in fat and can be a good source of probiotics and fiber. Just be mindful of the sodium content in canned sauerkraut and opt for low-sodium varieties when possible.

What is the environmental impact of producing Canned Sauerkraut with Liquids?

The environmental impact of producing canned sauerkraut with liquids can vary depending on factors such as the sourcing of ingredients, transportation, and packaging. Generally speaking, producing canned sauerkraut may have a lower environmental impact compared to animal-based products due to the lower greenhouse gas emissions associated with plant-based foods. However, it's important to consider the energy and resources required for processing, packaging, and transportation when evaluating the overall sustainability of canned sauerkraut production. Opting for locally sourced and organic ingredients, as well as choosing products with minimal packaging, can help reduce the environmental footprint of canned sauerkraut.




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