Rotkraut

Vegetable

Item Rating: 78/100

1 serving (150 grams) contains 50 calories, 1.5 grams of protein, 0.2 grams of fat, and 11.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		78.9
% Daily Value*
Total Fat		0.3 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		630.9 mg	27%
Total Carbohydrates		17.4 g	6%
	Dietary Fiber	4.7 g	16%
	Sugars	12.6 g
protein		2.4 g	4%
Vitamin D		0 mcg	0%
Calcium		63.1 mg	4%
Iron		1.1 mg	6%
Potassium		315.5 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 2 cal (3.3%)

Protein: 9 cal (11.7%)

Carbs: 69 cal (85.0%)

About Rotkraut

Rotkraut, also known as red cabbage, is a traditional European dish made by braising red cabbage with vinegar or apple cider, apples, onions, and spices such as cloves or bay leaves. It is particularly popular in German and Scandinavian cuisines, often served as a side dish with roasted meats. Nutritionally, Rotkraut is low in calories (33 kcal per 100g) while offering a good source of fiber (2g) and vital micronutrients such as vitamin C (20mg). It is also rich in antioxidants like anthocyanins, attributed to its deep purple color, which support overall health. While it contains minimal fat (0.1g) and protein (1g), its carbohydrate content (7.3g) is primarily from natural sugars and dietary fiber, making it a balanced and nutrient-dense dish.

Health Benefits

• Boosts immunity due to high vitamin C content (20mg per 100g, 22% of the daily recommended intake).
• Promotes digestive health with 2g of dietary fiber per 100g, aiding in bowel regularity.
• Supports bone health with calcium (26.7mg per 100g), which is essential for maintaining strong bones and teeth.

Dietary Considerations

Allergens: Contains none (in standard preparation)

Suitable for: Vegetarian, vegan, gluten-free, dairy-free, low-fat diets

Not suitable for: Low-carb diets, fodmap-sensitive individuals due to onions and cabbage

Selection and Storage

Store raw red cabbage in the refrigerator in a perforated bag for up to two weeks. Prepared Rotkraut can be refrigerated in an airtight container for up to four days. Reheat gently to preserve its flavor and nutrients.

Common Questions About Rotkraut Nutrition

Is Rotkraut high in protein?

Rotkraut is not a high-protein food, as it contains only about 1 gram of protein per 100 grams. It is more valued for its vitamins and fiber content rather than protein.

Can I eat Rotkraut on a keto diet?

Rotkraut is not ideal for a strict keto diet due to its carbohydrate content of roughly 7.3 grams per 100 grams, including 5.3 grams of sugar. While it might fit in small amounts, its carb content can add up quickly.

What are the health benefits of eating Rotkraut?

Rotkraut is a good source of dietary fiber (2 grams per 100 grams) and is rich in antioxidants, particularly anthocyanins from red cabbage. It also contains vitamins like vitamin C, which supports immune health, and has relatively low calories at 33 per 100 grams.

How much Rotkraut should I serve per person?

A typical serving size of Rotkraut is about 100-150 grams per person, depending on whether it is a side dish or part of a larger meal. This provides around 33-50 calories and a filling portion thanks to its fiber content.

How does Rotkraut compare to raw red cabbage?

Rotkraut, which is cooked and often lightly sweetened, contains more sugar (5.3 g per 100 g) and sodium (266 mg per 100 g) compared to raw red cabbage, which has no added sugar or salt. However, Rotkraut offers a tender texture and added flavor, making it a popular prepared option.

Data Sources & Scientific References