Sauerkraut
BLS 4.0 food: Sauerkraut drained, raw (Sauerkraut abgetropft, roh), code G345100 · cross-reference USDA FDC #169279
Per portion (100 g)
23 kcalenergy
1.1 gprotein
2.1 gfibre
0.31 gfat
0.99 gcarbohydrate
Verified benefits — authorised EU health claims
Sauerkraut meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Protein contributes to a growth in muscle mass.
✓ 20 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of muscle mass.
✓ 20 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of normal bones.
✓ 20 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionVitamin C contributes to normal collagen formation for the normal function of blood vessels.
✓ 20 mg per 100 g = 25 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of bones.
✓ 20 mg per 100 g = 25 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of cartilage.
✓ 20 mg per 100 g = 25 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 21 more authorised claims
Vitamin C contributes to normal collagen formation for the normal function of gums.
✓ 20 mg per 100 g = 25 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of skin.
✓ 20 mg per 100 g = 25 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal energy-yielding metabolism.
✓ 20 mg per 100 g = 25 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal psychological function.
✓ 20 mg per 100 g = 25 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the normal function of the immune system.
✓ 20 mg per 100 g = 25 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the protection of cells from oxidative stress.
✓ 20 mg per 100 g = 25 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the reduction of tiredness and fatigue.
✓ 20 mg per 100 g = 25 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C increases iron absorption.
✓ 20 mg per 100 g = 25 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin K contributes to normal blood clotting.
✓ 29.9 µg per 100 g = 40 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin K contributes to the maintenance of normal bones.
✓ 29.9 µg per 100 g = 40 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal psychological function.
✓ 0.21 mg per 100 g = 15 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal red blood cell formation.
✓ 0.21 mg per 100 g = 15 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the normal function of the immune system.
✓ 0.21 mg per 100 g = 15 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the reduction of tiredness and fatigue.
✓ 0.21 mg per 100 g = 15 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the regulation of hormonal activity.
✓ 0.21 mg per 100 g = 15 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to maternal tissue growth during pregnancy.
✓ 31.3 µg per 100 g = 16 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal blood formation.
✓ 31.3 µg per 100 g = 16 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal psychological function.
✓ 31.3 µg per 100 g = 16 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the normal function of the immune system.
✓ 31.3 µg per 100 g = 16 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the reduction of tiredness and fatigue.
✓ 31.3 µg per 100 g = 16 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate has a role in the process of cell division.
✓ 31.3 µg per 100 g = 16 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in saturated fat — which relates to the authorised claims: “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”
Goals this food supports
⚖️ Lose weight💪 Build & keep muscle🩸 Blood flow & blood vessels💞 Sexual health & fertility🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🛡️ Immune system✨ Healthy skin🩸 Healthy blood & iron🌱 Long life & healthy ageing
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 100 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 23 kcal | 23 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 1.1 g | 1.1 g | BLS PROT625 · Scientific literaturereferenceConverted value from: Koivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 | |
| Fat | 0.31 g | 0.31 g | BLS FAT · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Carbohydrate (available) | 0.99 g | 0.99 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 0.77 g | 0.77 g | BLS SUGAR · Calculated by formula | |
| starch | 0.1 g | 0.1 g | BLS STARCH · Übernommener Wert | |
| Dietary fibre | 2.1 g | 2.1 g | BLS FIBT · Other nutrient databasereferenceConverted value from: Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| fibreSoluble | 0.84 g | 0.84 g | BLS FIBSOL · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Water | 90.7 g | 90.7 g | BLS WATER · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Salt | 1.2 g | 1.2 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 100 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 0.07 g | 0.07 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 0.12 g | 0.12 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 0.06 g | 0.06 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.01 g | 0.01 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.01 g | 0.01 g | BLS F18:3CN3 · Musterberechnung | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Logische Null | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Logische Null | |
| EPA + DHA (long-chain omega-3) | 0 mg | 0 mg | BLS | |
| omega6 | 0.05 g | 0.05 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 0.05 g | 0.05 g | BLS F18:2CN6 · Musterberechnung | |
| Oleic acid | 0.12 g | 0.12 g | BLS F18:1CN9 · Musterberechnung | |
| Cholesterol | 0 mg | 0 mg | BLS CHORL · Logische Null |
Vitamins
| Nutrient | per 100 g | per 100 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 1 µg | 1 µg | 0 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 0.03 mg | 0.03 mg | 0 % | BLS VITE · Übernommener Wert |
| Vitamin K | 29.9 µg | 29.9 µg | 40 % | BLS VITK · Calculated by formula |
| Vitamin C | 20 mg | 20 mg | 25 % | BLS VITC · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Thiamin (vitamin B1) | 0.03 mg | 0.03 mg | 2 % | BLS THIA · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Riboflavin (vitamin B2) | 0.05 mg | 0.05 mg | 4 % | BLS RIBF · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Niacin (vitamin B3) | 0.17 mg | 0.17 mg | 1 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.23 mg | 0.23 mg | 4 % | BLS PANTAC · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Vitamin B6 | 0.21 mg | 0.21 mg | 15 % | BLS VITB6 · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Biotin | 0.82 µg | 0.82 µg | 2 % | BLS BIOT · Übernommener Wert |
| Folate | 31.3 µg | 31.3 µg | 16 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0.26 µg | 0.26 µg | 10 % | BLS VITB12 · Übernommener Wert |
| Choline | 10.4 mg | 10.4 mg | USDA FDC 169279 |
Minerals & trace elements
| Nutrient | per 100 g | per 100 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 476 mg | 476 mg | BLS NA · Scientific literaturereferenceAlbuquerque TG, Costa HS, Sanches-Silva A, Santos M, Trichopoulou A, D& 39;Antuono F, Alexieva I, Boyko N, Costea C, Fedosova K, Karpenko D, Kilasonia Z, Koçaoglu B, Finglas P; Risk of endometrial cancer in relation to individual nutrients from diet and supplements; Public Health Nutrition; 2011 | |
| Potassium | 214 mg | 214 mg | 11 % | BLS K · Aggregated from several sourcesreferenceKoivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 Albuquerque TG, Costa HS, Sanches-Silva A, Santos M, Trichopoulou A, D& 39;Antuono F, Alexieva I, Boyko N, Costea C, Fedosova K, Karpenko D, Kilasonia Z, Koçaoglu B, Finglas P; Risk of endometrial cancer in relation to individual nutrients from diet and supplements; Public Health Nutrition; 2011 |
| Calcium | 44 mg | 44 mg | 6 % | BLS CA · Aggregated from several sourcesreferenceAlbuquerque TG, Costa HS, Sanches-Silva A, Santos M, Trichopoulou A, D& 39;Antuono F, Alexieva I, Boyko N, Costea C, Fedosova K, Karpenko D, Kilasonia Z, Koçaoglu B, Finglas P; Risk of endometrial cancer in relation to individual nutrients from diet and supplements; Public Health Nutrition; 2011 Koivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 |
| Magnesium | 14 mg | 14 mg | 4 % | BLS MG · Aggregated from several sourcesreferenceKoivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 Albuquerque TG, Costa HS, Sanches-Silva A, Santos M, Trichopoulou A, D& 39;Antuono F, Alexieva I, Boyko N, Costea C, Fedosova K, Karpenko D, Kilasonia Z, Koçaoglu B, Finglas P; Risk of endometrial cancer in relation to individual nutrients from diet and supplements; Public Health Nutrition; 2011 |
| Phosphorus | 43 mg | 43 mg | 6 % | BLS P · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Iron | 1.1 mg | 1.1 mg | 8 % | BLS FE · Scientific literaturereferenceKoivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 |
| Zinc | 0.32 mg | 0.32 mg | 3 % | BLS ZN · Scientific literaturereferenceKoivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 |
| Iodine | 0 µg | 0 µg | 0 % | BLS ID · Übernommener Wert |
| Selenium | 0.6 µg | 0.6 µg | 1 % | USDA FDC 169279 |
| Copper | 0.03 mg | 0.03 mg | 3 % | BLS CU · Scientific literaturereferenceKoivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 |
| Manganese | 0.14 mg | 0.14 mg | 7 % | BLS MN · Scientific literaturereferenceKoivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 |
| fluoride | 0.04 mg | 0.04 mg | BLS FD · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
Essential amino acids
| Nutrient | per 100 g | per 100 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.01 g | 0.01 g | BLS HIS · Musterberechnung | |
| Isoleucine | 0.03 g | 0.03 g | BLS ILE · Musterberechnung | |
| Leucine | 0.03 g | 0.03 g | BLS LEU · Musterberechnung | |
| Lysine | 0.03 g | 0.03 g | BLS LYS · Musterberechnung | |
| Methionine | 0 g | 0 g | BLS MET · Musterberechnung | |
| Phenylalanine | 0.02 g | 0.02 g | BLS PHE · Musterberechnung | |
| Threonine | 0.02 g | 0.02 g | BLS THR · Musterberechnung | |
| Tryptophan | 0 g | 0 g | BLS TRP · Musterberechnung | |
| Valine | 0.03 g | 0.03 g | BLS VAL · Musterberechnung |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Vitamin C — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin K — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin B6 — fact sheet for health professionals — NIH Office of Dietary Supplements
- Folate — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.