Keto Approved
Sauerkraut
1.00g net carbs per 1/2 cup
Fermented and tangy, half a cup brings just 1 g net carbs, so a forkful alongside sausage or a burger patty adds crunch and flavor without crowding your carb budget. The live cultures are a nice bonus, but stick to the refrigerated jars since shelf-stable versions are often pasteurized.
By MeKeto Editorial · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 5% of your 20g daily budget.
Plan the rest of your day
Good to Know
Refrigerated brands like Bubbies and Farmhouse Culture keep the live cultures intact, while shelf-stable cans are usually pasteurized and a bit softer. Some sweet or Bavarian-style versions add sugar, apple, or caraway-spiked dressings, so a quick scan of the ingredient list helps you avoid an unexpected carb bump. Rinsing very briny kraut tames the salt without touching the 1 g net carbs, and it pairs naturally with bratwurst, pork, or a fried egg.
Is Sauerkraut Keto? The Full Answer
Sauerkraut contains 1.00g net carbs per 1/2 cup (3.10g total carbs minus 2.10g fiber). Fermented and tangy, half a cup brings just 1 g net carbs, so a forkful alongside sausage or a burger patty adds crunch and flavor without crowding your carb budget. The live cultures are a nice bonus, but stick to the refrigerated jars since shelf-stable versions are often pasteurized.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 5% of a 20g daily carb limit. That makes Sauerkraut a reliable keto staple.
Measure Your Ketone Levels
A blood ketone meter reads beta-hydroxybutyrate from a finger prick, the marker that defines nutritional ketosis at 0.5 to 3.0 mmol/L. Urine strips measure acetoacetate instead, which drops off once you are fat-adapted. Keto-Mojo makes a blood meter.
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