How to Choose Which is the Healthiest Sauerkraut to Buy for Your Gut

November 5, 2025 •

4 min read

Sauerkraut has been found to contain hundreds of strains of beneficial, gut-friendly bacteria, but not all store-bought versions offer these probiotic benefits. Understanding which is the healthiest sauerkraut to buy is crucial, as some varieties lack the live cultures essential for reaping its full nutritional potential.

Quick Summary

Selecting the healthiest sauerkraut involves prioritizing raw, unpasteurized products found in the refrigerated section, checking for simple ingredients like cabbage and salt, and avoiding heat-processed options with additives like vinegar or sugar for maximum probiotic benefits.

Key Points

Check Refrigeration: The healthiest sauerkraut is raw and unpasteurized, so it must be stored in the refrigerated section of the store.
Avoid Pasteurization: Heat treatment, used for shelf-stable canned and jarred sauerkraut, kills the beneficial probiotics.
Read the Label: Look for minimal ingredients, like just cabbage and salt. Avoid products with added vinegar, sugar, or preservatives.
Choose Raw for Probiotics: For maximum gut health benefits, ensure the label explicitly mentions "raw," "unpasteurized," or "live active cultures".
Serve Raw: Do not heat or cook raw sauerkraut, as this will destroy the live, beneficial bacteria.
Opt for Organic (if possible): Organic products minimize pesticide exposure, though organic status alone doesn't guarantee live probiotics.
Integrate Into Your Diet: Add a spoonful to sandwiches, salads, or as a side dish to enhance your meals and boost your gut health.

The Crucial Difference: Raw vs. Pasteurized Sauerkraut

When shopping for sauerkraut, the most important distinction to understand is the difference between raw (unpasteurized) and pasteurized (canned or shelf-stable) varieties. This single factor determines whether you are purchasing a probiotic powerhouse or simply a preserved condiment.

Raw, unpasteurized sauerkraut is found in the refrigerated section of the grocery store. It is made through a process of natural lacto-fermentation, where beneficial bacteria break down the cabbage's carbohydrates. Because this type is never heated, its live and active cultures remain intact, offering a wealth of probiotics for your gut. The brine is often cloudy, a sign of its living bacteria, and it has a fresh, crisp texture and vibrant, tangy flavor.

Pasteurized sauerkraut, typically sold in cans or shelf-stable jars, is heated to high temperatures to kill bacteria and extend its shelf life. While this process makes it safe for long-term storage at room temperature, it also eliminates the beneficial probiotics. Though still a good source of fiber and vitamins from the cabbage itself, it lacks the gut-health benefits of its raw counterpart. Additionally, many pasteurized versions add vinegar to replicate the sour flavor, along with preservatives and sugar.

How to Read a Sauerkraut Label

Making an informed choice requires a careful look at the label. Beyond checking for the word “raw” or “unpasteurized,” follow these steps to ensure you're getting a high-quality product:

Check the Location: The healthiest sauerkraut is always found in the refrigerated aisle, not on a shelf at room temperature.
Look for Probiotic Indicators: Labels often explicitly state “raw,” “unpasteurized,” or “contains live active cultures”.
Scrutinize the Ingredient List: A high-quality sauerkraut should have a minimal ingredient list, most often just cabbage and salt. Avoid products with added vinegar, sugar, or chemical preservatives like sodium benzoate.
Consider Organic: Opting for organic sauerkraut can minimize exposure to pesticides. While organic status doesn't guarantee probiotics (unless it's also raw), it is a good indicator of overall quality.

The Health Benefits of Raw, Probiotic Sauerkraut

For those seeking the maximum health benefits, choosing the raw, unpasteurized option is paramount. Its rich probiotic content, combined with the inherent nutritional value of cabbage, makes it a potent functional food.

Supports Gut Health: The live cultures help populate your gut microbiome with beneficial bacteria, which aids digestion and helps regulate bowel movements.
Boosts Immunity: A healthy gut is linked to a stronger immune system. The probiotics, along with high levels of Vitamin C in raw sauerkraut, work together to enhance immune function and fight off illness.
Rich in Nutrients: Raw sauerkraut is an excellent source of vitamins C and K, as well as minerals like iron and manganese. The fermentation process can also increase the bioavailability of certain nutrients, making them easier for your body to absorb.
Contains Antioxidants: Sauerkraut is packed with antioxidants, including sulforaphane, which can help fight inflammation and reduce oxidative stress.

Comparing Sauerkraut Varieties


Feature	Raw, Unpasteurized Sauerkraut	Canned or Shelf-Stable Sauerkraut
Location	Refrigerated section	Center aisles, on shelves
Probiotics	Yes, contains live, active cultures.	No, beneficial bacteria are killed by heat.
Ingredients	Typically just cabbage and salt.	May contain vinegar, sugar, and preservatives.
Texture	Fresh, crisp, and crunchy.	Softer, often mushy.
Flavor	Vibrant and tangy.	Milder and less complex.
Nutrients	Higher levels of heat-sensitive vitamins (C & K).	Lower levels of some vitamins due to heat.
Best For	Maximizing gut health and nutritional benefits.	Use as a basic condiment, flavor enhancer.

Recommended Brands and How to Incorporate Them

Numerous brands offer high-quality, raw, fermented sauerkraut. Brands like Wildbrine and Cleveland Kraut are often mentioned for their organic, raw products. Other options include Olive My Pickle and Pickled Planet, available online or in specialty health food stores.

To enjoy the maximum probiotic benefits, it is crucial to consume the sauerkraut raw and not cook it, as heat will destroy the live cultures. Start with just a spoonful a day to allow your body to adjust.

Here are some simple ways to add raw sauerkraut to your diet:

Topping: Use a forkful to top hot dogs, sausages, or sandwiches.
Salads: Add a tangy, crunchy element to your salads.
Bowl Booster: Mix into grain bowls or serve alongside grilled meats.
Appetizer: Pair with cheese and crackers for a healthy, flavorful bite.

Conclusion

For a healthy, probiotic-rich addition to your diet, the choice is clear: prioritize raw, unpasteurized sauerkraut found in the refrigerated section. Read labels carefully to ensure the product contains simple ingredients and is free from additives like sugar or vinegar. While shelf-stable sauerkraut still offers some fiber and vitamins, only the raw version contains the live cultures necessary for supporting a healthy gut and immune system. By understanding these key differences, you can make the best choice for your nutritional goals and enjoy this powerful superfood.

Some brands offering raw sauerkraut are:

Wildbrine (often found in Whole Foods or Sprouts)
Cleveland Kraut
Pickled Planet (available at Whole Foods)
Olive My Pickle (often online)

Frequently Asked Questions

No. Sauerkraut can be either raw and unpasteurized, containing live probiotics, or pasteurized and shelf-stable, which kills the beneficial bacteria. They are not nutritionally identical in terms of probiotic content.

Look for sauerkraut in the refrigerated section of the store. The label should indicate it is 'raw,' 'unpasteurized,' or 'contains live active cultures.' Avoid versions sold in cans or on unrefrigerated shelves.

Pasteurization extends shelf life but kills the beneficial live probiotic bacteria produced during fermentation. While pasteurized sauerkraut still provides some fiber and vitamins, it lacks the key gut-health benefits of the raw version.

Organic sauerkraut is generally a better choice as it uses cabbage grown without pesticides. However, the most important factor for gut health is that the sauerkraut is raw and unpasteurized, as some organic versions may still be pasteurized.

To preserve the live probiotics, it is best not to cook raw sauerkraut, as heat will destroy the beneficial bacteria. Add it to meals after cooking is complete, or serve it cold.

You don't need a lot to see benefits. Starting with just a tablespoon or two per day can be effective for introducing probiotics into your system. You can gradually increase your intake as desired.

Canned sauerkraut is always pasteurized. Sauerkraut in jars can be either raw and refrigerated or pasteurized and shelf-stable. Always check the label and look for refrigerated products to ensure it contains live cultures.