How Much Sauerkraut Should You Eat in a Day?

November 6, 2025 •

4 min read

According to research, just a few tablespoons of unpasteurized sauerkraut can provide a significant boost of probiotics, which play a key role in gut health. A common question for anyone adding this fermented food to their diet is: how much sauerkraut should you eat in a day?

Quick Summary

There is no single recommended daily amount of sauerkraut, but experts often suggest starting with a small serving, like one tablespoon, and gradually increasing intake based on your body's tolerance. While beneficial for gut health and digestion, excessive consumption can lead to side effects like bloating due to its fiber and sodium content. Consistency is often more important than quantity for reaping the probiotic benefits of unpasteurized versions.

Key Points

Start Small: Begin with 1 tablespoon daily of raw, unpasteurized sauerkraut and gradually increase as your body adjusts.
Listen to Your Body: The ideal daily amount varies, so pay attention to how you feel and find a dose that works for you, often building up to 60 grams (about 6 tablespoons).
Choose Raw Over Canned: For live probiotic benefits, select unpasteurized, refrigerated sauerkraut, as the heat from canning kills beneficial bacteria.
Be Mindful of Side Effects: High sodium content and initial digestive effects like gas and bloating are possible, especially for those with sensitivities.
Consistency is Key: Eating a moderate amount of sauerkraut consistently is more effective for sustaining gut health than consuming a large amount sporadically.

Starting with the Right Serving Size

For those new to fermented foods, introducing probiotics slowly is essential to avoid digestive discomfort, such as gas and bloating. A good starting point is just one tablespoon of raw, unpasteurized sauerkraut per day. This allows your digestive system to adapt to the new influx of beneficial bacteria. Over the course of a week or so, if you feel comfortable, you can gradually increase your intake to two or three tablespoons daily. For most individuals aiming to maximize the benefits, working up to about 60 grams, or roughly six tablespoons, a day is a reasonable goal. However, some studies have used higher amounts, up to 75 grams per day, and it's best to listen to your body and find a sustainable amount that works for you.

The Health Benefits of Daily Sauerkraut Consumption

Incorporating a small, consistent amount of raw sauerkraut into your daily diet can offer numerous health benefits beyond just improving gut flora. The fermentation process increases the bioavailability of nutrients and creates new beneficial compounds.

Improved Digestion

Raw sauerkraut is a rich source of probiotics and fiber, a combination that works wonders for digestive health. The probiotics help to restore a healthy balance of bacteria in your gut microbiome, which is crucial for nutrient absorption and regular bowel movements. Its fiber content, particularly insoluble fiber, helps to bulk up stool and promote regularity.

Strengthened Immune System

Because a significant portion of your immune system resides in your gut, a healthy gut microbiome directly contributes to stronger immunity. The probiotics and high vitamin C content in sauerkraut can help create a robust defense against infections like the common cold and flu.

Enhanced Mental Health

The gut-brain axis, a communication network connecting your gut and brain, is strongly influenced by your gut bacteria. Fermented foods like sauerkraut can help reduce stress and anxiety by increasing your gut's absorption of mood-regulating minerals such as magnesium and zinc.

Weight Management

Sauerkraut is low in calories and high in fiber, which helps you feel fuller for longer and may aid in weight loss. The probiotic content may also influence how your body absorbs fat from your diet, although more research is needed in this area.

Raw vs. Canned Sauerkraut: What to Look For

When choosing sauerkraut for its probiotic benefits, it's crucial to differentiate between raw and pasteurized varieties. The fermentation process for sauerkraut produces live, beneficial bacterial cultures that are essential for gut health.


Feature	Raw (Unpasteurized) Sauerkraut	Canned/Pasteurized Sauerkraut
Probiotic Content	Contains active, live probiotic bacteria (e.g., Lactobacillus species).	Heat-processed to extend shelf-life, which kills live probiotic cultures.
Nutrient Levels	Higher retention of heat-sensitive vitamins (C, K) and enzymes.	Lower levels of heat-sensitive nutrients due to pasteurization.
Flavor Profile	Typically has a fresher, more vibrant, and complex tangy flavor.	Milder, less complex flavor; can taste less dynamic.
Texture	Crunchy and crisp.	Softer and sometimes mushy.
Location in Store	Found in the refrigerated section.	Found on ambient shelves or in cans.

Potential Side Effects and Considerations

While highly beneficial for most, sauerkraut can cause some side effects, especially if consumed in large amounts or by individuals with sensitivities. Starting with small servings helps your system adjust gradually. Potential side effects include:

Gas and Bloating: The sudden increase in fiber and new bacteria can cause temporary gas and bloating as your gut flora adjusts.
High Sodium Content: The fermentation process uses salt, making some brands very high in sodium. People with high blood pressure or those on a sodium-restricted diet should check labels and choose low-sodium options.
Histamine Intolerance: Fermented foods contain histamine, which can cause symptoms like headaches, bloating, and digestive discomfort in people with histamine intolerance.
Medication Interactions: Individuals taking monoamine oxidase inhibitors (MAOIs) for depression or anxiety should consult a doctor before consuming fermented foods due to the presence of tyramine.

Conclusion: Finding the Right Balance

To figure out how much sauerkraut should you eat in a day, remember that consistency and moderation are key. For most people, a daily serving of 1 to 6 tablespoons of raw, unpasteurized sauerkraut is a great way to support gut health, boost immunity, and improve digestion. By starting with a small amount and paying attention to your body's response, you can find the perfect balance. Always choose refrigerated, unpasteurized versions to ensure you get the full spectrum of probiotic benefits. If you have any underlying health conditions, particularly high blood pressure or histamine intolerance, it is wise to consult a healthcare professional before making it a regular part of your diet.

An important note is to look for refrigerated, raw, and unpasteurized varieties to get the most benefits.

How to Enjoy Sauerkraut Daily

Integrating sauerkraut into your daily meals is simple. Here are some ideas for enjoying your daily serving while keeping the probiotics active:

As a Condiment: Add a spoonful to sandwiches, burgers, or wraps.
In Salads: Mix it into fresh salads for a tangy flavor and textural contrast.
Alongside Meals: Serve a small portion next to your meals, such as grilled meats, sausage, or grain bowls.
Blend into Dips: Incorporate it into dips or dressings for a probiotic boost.

Homemade Sauerkraut

Making your own sauerkraut is a simple, rewarding process that ensures you receive the highest quality and most potent probiotic content. All you need is cabbage, salt, and patience. Homemade versions allow you to control the ingredients and sodium levels precisely.

Ingredients: 1 medium head of cabbage, 1.5–2 tablespoons of sea salt.
Directions: Shred the cabbage and massage with salt until it releases enough liquid to be fully submerged. Pack tightly into a jar, ensuring all cabbage is under the brine. Seal and ferment at room temperature for at least 1–2 weeks, or longer for more flavor.
Storage: Once it reaches your desired tanginess, store in the refrigerator to slow the fermentation process. It will keep for several months.

Frequently Asked Questions

For most people, it is perfectly safe to eat sauerkraut every day, and doing so can provide consistent health benefits. However, individuals with high blood pressure should be mindful of the high sodium content in some brands, and those with histamine intolerance may experience side effects.

Eating too much sauerkraut, especially when first starting, can cause temporary side effects such as gas, bloating, and abdominal cramps due to the high fiber and probiotic content. Excess sodium intake is also a risk with overconsumption.

Yes, cooking sauerkraut at high temperatures will destroy the beneficial live probiotic bacteria. To reap the probiotic benefits, it is best to consume it raw or add it to cooked dishes at the very end of the process.

Canned sauerkraut is not as beneficial as refrigerated, raw sauerkraut for gut health. The high-heat pasteurization process used for canned versions kills the live probiotic cultures, which are the main source of its gut-health benefits.

There is no definitive "best time" to eat sauerkraut, but some recommend eating it with breakfast or another meal. Regular, consistent intake is considered more important than the specific time of day.

Sauerkraut's low-calorie, high-fiber, and probiotic-rich nature can support weight management. The fiber helps increase feelings of fullness, and some research suggests probiotics may influence how the body stores fat, though more studies are needed.

Individuals with histamine intolerance, people on sodium-restricted diets due to conditions like high blood pressure, and those taking MAOI medications for mental health should exercise caution or avoid sauerkraut. People with digestive disorders like IBS may also experience worsened symptoms.