Vegetable

How much fiber is in sauerkraut?

Sauerkraut has 2.1 g of fiber per 1/2 cup (75 g). That is 8% of the daily value and a moderate amount for a vegetable.

2.1g

per 1/2 cup

2.8g

per 100 g

daily value

#31of 60

vegetables

Soluble vs insoluble

Soluble 0.8g 38% Insoluble 1.3g 62%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About sauerkraut and fiber

Sauerkraut is fermented cabbage, so a half cup gives about 2.1 grams of fiber alongside live cultures if it is unpasteurized. Rinsing to cut salt does not affect the fiber.

Counts toward plant diversityLow FODMAP at this serving

How sauerkraut compares to other vegetables

Per typical serving. The highest vegetable in the database is artichoke at 6.9 g.

Food	Serving	Fiber	Per 100 g	% DV
Raw Cabbage	1 cup shredded	2.2 g	2.5 g	8%
Spaghetti Squash	1 cup cooked	2.2 g	1.4 g	8%
Cauliflower	1 cup chopped	2.1 g	2 g	8%
Sauerkraut	1/2 cup	2.1 g	2.8 g	8%
Romaine Lettuce	2 cups	2 g	2.1 g	7%
Zucchini	1 medium	2 g	1 g	7%
Bean Sprouts	1 cup	1.9 g	1.8 g	7%

All 60 vegetables ranked by fiber

Servings to reach a daily goal

12×

servings of sauerkraut to reach 25 g, the adequate intake for adult women

19×

servings of sauerkraut to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for sauerkraut

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Sauerkraut, canned, solids and liquids	2.9 g	–	–
Sauerkraut	2.8 g	–	–
Frankfurters or hot dogs and sauerkraut	1.1 g	–	–

Frequently asked questions

How much fiber is in sauerkraut?

1/2 cup of sauerkraut, about 75 grams, contains 2.1 grams of dietary fiber. That is 2.8 grams of fiber per 100 grams and 8% of the 28 gram daily value.

Is sauerkraut high in fiber?

Not especially. Sauerkraut has 2.1 g per serving, which ranks 31 of 60 vegetables in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.

Is the fiber in sauerkraut soluble or insoluble?

About 38% of the fiber in sauerkraut is soluble (0.8 g) and 62% is insoluble (1.3 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of sauerkraut would reach a daily fiber goal?

It would take about 12 servings to reach 25 g (the adequate intake for adult women) and 19 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.