Edible parts
Fermented food as sold
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 79 kJ / 19 kcal | 1% |
| Protein | 0.91 g | 2% |
| Carbohydrate | 4.28 g | 2% |
| Natural sugars | 1.78 g | 2% |
| Fat | 0.14 g | <1% |
| Saturated fat | 0.03 g | <1% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 2.9 g |
| Monounsaturated fat | 0.01 g |
| Polyunsaturated fat | 0.07 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 1 µg RAE | <1% |
| Vitamin C | 14.7 mg | 18% |
| Vitamin K | 13 µg | 17% |
| Folate | 24 µg | 12% |
| Thiamin (B1) | 0.02 mg | 2% |
| Riboflavin (B2) | 0.02 mg | 2% |
| Niacin (B3) | 0.14 mg | 1% |
| Pantothenic acid (B5) | 0.09 mg | 2% |
| Choline | 10.4 mg | — |
| Calcium | 30 mg | 4% |
| Iron | 1.47 mg | 11% |
| Magnesium | 13 mg | 3% |
| Potassium | 170 mg | 9% |
| Zinc | 0.19 mg | 2% |
| Copper | 0.1 mg | 10% |
| Manganese | 0.15 mg | 8% |
| Phosphorus | 20 mg | 3% |
| Sodium | 661 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Sauerkraut, canned, solids and liquids (USDA FDC SR Legacy 169279). Nutrients the row does not report are left blank.
Prep notes
Raw if unpasteurised. Sodium is the tradeoff.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Sauerkraut (Brassica oleracea) is listed in Thrive’s plant atlas under fermented. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Fermented food as sold.