Sauerkraut
Low GI
GL 1.4 per cup (142 g) · GL 1 per 100 g
- Contains probiotics
- High sodium content
Sauerkraut has a glycemic index of 15 (Low). One cup (142 g) adds a glycemic load of 1.4.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #169279 , Logi Nutrition Team · Not medical advice · Report an error
Forms of 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
- GI 15 · GL 1 per 100 g sugar free
Unsweetened Sauerkraut
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Sauerkraut is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup | 142 g | 1.4 |
| 1 cup, undrained | 236 g | 2.4 |
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 | 1 g |
| Insoluble | 1.9 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?
- Contains probiotics
- Low calorie and low glycemic load
- Good fiber content
- High sodium content
- Moderate processing due to fermentation and salt
- Low protein content
Recipes with Sauerkraut
Frequently Asked Questions
What is the glycemic index of Sauerkraut?
Sauerkraut has a glycemic index of 15 (Low). One cup (142 g) has a glycemic load of 1.4; per 100 g the glycemic load is 1.
Is Sauerkraut good for people with insulin resistance?
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 Sauerkraut in the Logi app, with your portion.
