Unsweetened Sauerkraut
Low GI
GL 1.5 per typical cup (150 g) · GL 1 per 100 g
- Low glycemic load
- Very high sodium content
Unsweetened Sauerkraut has a glycemic index of 15, the same as plain Sauerkraut (15). One typical cup (150 g) adds a glycemic load of 1.5.
Updated Feb 1, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Forms of Sauerkraut
- GI 15 · GL 1 per 100 g
Sauerkraut - Garlic herb sauerkrautGI 15 · GL 0.5 per 100 g garlicherb
- GI 15 · GL 1 per 100 g pickled
Fermented cabbage (sauerkraut, low sodium, no added sugars) - GI 15 · GL 1 per 100 g sugar freelow sodium
Fermented cabbage (unsalted, unsweetened sauerkraut) - GI 15 · GL 1 per 100 g fried
Fried Sauerkraut - GI 15 · GL 1 per 100 g low sodium
Low-sodium sauerkraut - Sauerkraut with mushrooms and baconGI 15 · GL 1 per 100 g with mushroom bacon
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Unsweetened Sauerkraut is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 19 kcal |
| Carbohydrates | 4.3 g |
| Sugars (Total) | 1.8 g |
| Natural | 1.8 g |
| Added | 0 g |
| Fiber | 2.9 g |
| Soluble | 0.9 g |
| Insoluble | 2 g |
| Protein | 0.9 g |
| Fat | 0.1 g |
| Saturated | 0.02 g |
| Unsaturated | 0.08 g |
| Sodium | 661 mg |
Processing Level
Why this score?
- Low glycemic load
- Low calorie content
- Source of fiber
- Very high sodium content
- Possible loss of vitamins during stewing
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Unsweetened Sauerkraut?
Unsweetened Sauerkraut has a glycemic index of 15 (Low). One typical cup (150 g) has a glycemic load of 1.5; per 100 g the glycemic load is 1.
Is Unsweetened Sauerkraut good for people with insulin resistance?
Unsweetened Sauerkraut has a low glycemic index (15), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Sauerkraut has the lowest glycemic load?
Among the forms of Sauerkraut in this database, Garlic herb sauerkraut has the lowest glycemic load (0.5 per 100 g).
Check Unsweetened Sauerkraut in the Logi app, with your portion.
