Vegetables
How much fiber is in sauerkraut?
2.1 g
of fiber in 1/2 cup of sauerkraut (71 g). That is a modest amount: 6% of a man’s daily target (38 g) and 8% of a woman’s (25 g).
How it compares
Sauerkraut ranks #47 of 73 vegetables and #176 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Rhubarb | 1 cup, diced (122 g) | 2.2 g |
| Spaghetti squash, cooked | 1 cup (155 g) | 2.2 g |
| Burdock root, cooked | 1 cup (125 g) | 2.2 g |
| Sauerkraut | 1/2 cup (71 g) | 2.1 g |
| Cauliflower, raw | 1 cup (107 g) | 2.1 g |
| Romaine lettuce | 2 cups, shredded (94 g) | 2 g |
| Green bell pepper | 1 medium (119 g) | 2 g |
Higher-fiber alternatives
Similar foods with noticeably more fiber per serving:
| Food | Serving | Fiber |
|---|---|---|
| Acorn squash, baked | 1 cup, cubes (205 g) | 9 g |
| Collard greens, cooked | 1 cup (190 g) | 7.6 g |
| Artichoke, cooked | 1 medium (120 g) | 6.8 g |
| Taro, cooked | 1 cup, slices (132 g) | 6.7 g |
Getting to your daily target
You would need about 11.9 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in sauerkraut?
1/2 cup of sauerkraut (71 g) contains 2.1 g of dietary fiber, according to USDA data. 100 g contains 2.9 g.
Is sauerkraut high in fiber?
Low in fiber. One serving gives 8% of the 28 g Daily Value used on US food labels. It ranks #47 of 73 vegetables in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 11439: “Sauerkraut, canned, solids and liquids”. Fiber, total dietary: 2.9 g per 100 g. Serving weight 71 g. How we calculate.