Is Sauerkraut in a Jar Still Good for You?

November 27, 2025 •

4 min read

According to Healthline, sauerkraut is a potent source of probiotics, vitamins, and minerals. However, not all commercially produced varieties deliver the same health benefits. This raises a crucial question: is sauerkraut in a jar still good for you, or does processing destroy its nutritional value?

Quick Summary

The health benefits of sauerkraut in a jar largely depend on whether it has been pasteurized. Unpasteurized, refrigerated versions contain beneficial probiotics for gut health, while heat-treated, shelf-stable types do not.

Key Points

Pasteurization is key: Heat-treated, shelf-stable jarred sauerkraut has no live probiotics, while raw, refrigerated versions are rich in them.
Check the refrigerated section: Always look for sauerkraut in the chilled aisle, as live cultures must be kept cold.
Read the label carefully: Find terms like "raw," "unpasteurized," or "contains live cultures" to ensure you're getting a probiotic-rich product.
Scrutinize the ingredients: Opt for products with simple ingredients like cabbage and salt, and avoid added vinegar or preservatives.
Enjoy raw for probiotics: To preserve beneficial bacteria, add unpasteurized sauerkraut to dishes after cooking or eat it cold.
Still nutritious, but less potent: Even pasteurized sauerkraut retains fiber and vitamins, but heat diminishes some nutrients and eliminates the probiotic effect.

The Core Difference: Pasteurized vs. Unpasteurized

At its heart, the primary distinction between different types of jarred sauerkraut lies in a single process: pasteurization. The health benefits associated with sauerkraut, particularly its probiotic content, are determined by whether or not it has been heat-treated.

What is Pasteurization and How Does it Affect Sauerkraut?

Pasteurization is a heating process used to kill harmful bacteria and extend the shelf life of food products. For sauerkraut, this means heating the product to a high enough temperature to eliminate all microorganisms, both good and bad, before it is sealed in a jar or can. While this creates a safe, shelf-stable product that can be stored at room temperature, it also destroys the beneficial, live probiotic cultures that develop during the fermentation process. These are the same live cultures that are responsible for the most celebrated gut-health benefits of raw fermented foods. To achieve the familiar tangy flavor, some pasteurized products may have vinegar or other additives introduced after the heating process, rather than relying on natural lactic acid fermentation.

The Probiotic Power of Unpasteurized Sauerkraut

In contrast, unpasteurized or raw sauerkraut is never heated. It is packed and stored in the refrigerated section of the grocery store to keep the live cultures dormant and thriving. This kind of sauerkraut is teeming with a diverse range of beneficial bacteria, like Lactobacillus species, that contribute to a healthy gut microbiome. Incorporating this raw version into your diet can support digestive health, boost immunity, and may even improve brain function due to the gut-brain connection.

Nutritional Breakdown: Beyond Probiotics

Even without live probiotics, jarred sauerkraut still retains some nutritional value. Both pasteurized and unpasteurized versions are a good source of fiber, and still contain many of the vitamins and minerals from the cabbage, such as Vitamin C and K. However, the heat from pasteurization can degrade some of these heat-sensitive nutrients.

The Health Spectrum of Sauerkraut

Below is a comparison of raw, unpasteurized sauerkraut versus shelf-stable, pasteurized alternatives.


Feature	Unpasteurized (Refrigerated)	Pasteurized (Shelf-Stable)
Probiotic Content	High concentration of live, beneficial bacteria.	Live probiotics are destroyed by heat.
Nutrient Retention	Higher levels of heat-sensitive nutrients like Vitamin C.	Some nutrient degradation due to heat.
Flavor Profile	Brighter, tangier, and more complex.	Milder, sometimes sweeter, less complex flavor.
Texture	Crunchy and fresh.	Softer, wilted texture.
Storage Location	Always in the refrigerated section.	In the main grocery aisle with other shelf-stable goods.
Ingredients	Usually just cabbage and salt.	May contain preservatives or vinegar.

How to Find the Best Jarred Sauerkraut for Your Health

Knowing what to look for at the store is key to reaping the maximum benefits. Here are essential tips for selecting high-quality, probiotic-rich sauerkraut:

Shop in the refrigerated section: Unpasteurized, raw sauerkraut must be kept cold to preserve its live cultures. You will not find it in the main aisle.
Read the label carefully: Search for keywords like “raw,” “unpasteurized,” “naturally fermented,” or “contains live cultures”.
Check the ingredients list: A high-quality product should contain only cabbage and salt. Avoid brands with added vinegar, sugar, or preservatives, as these indicate a lack of live fermentation.
Opt for organic: Choosing organic minimizes exposure to pesticides and other chemicals.
Observe the appearance: The brine of a live ferment can look cloudy, which is a good sign of active cultures.

Delicious Ways to Incorporate Healthy Sauerkraut

Adding raw, unpasteurized sauerkraut to your meals is simple and versatile. To preserve the live cultures, always add it after cooking or enjoy it raw.

Here is a list of creative ways to use it:

As a sandwich or hot dog topping: A spoonful of cold kraut adds a delicious, tangy crunch to a Reuben or sausage.
Mixed into salads: Use it as a topping or mix it directly into potato or pasta salad for a zesty twist.
With grilled meats: The tangy flavor pairs exceptionally well with pork chops, bratwurst, and steaks.
In homemade dressings: The brine from raw sauerkraut can add a wonderful tangy note to your salad dressings.
Topping for scrambled eggs: Add a small amount of kraut to your eggs for a flavor boost.
In a smoothie: A small amount of kraut or brine in a smoothie can deliver a probiotic boost without a strong taste.
As a side dish: Enjoy a small bowl of sauerkraut on its own or alongside roasted vegetables.

Conclusion: Making an Informed Choice for Your Health

Yes, sauerkraut in a jar can be very good for you, but only if you choose the right kind. Shelf-stable, pasteurized sauerkraut offers some fiber and vitamins but lacks the gut-boosting live probiotics that are the main draw of this fermented food. For the full health benefits, look for raw, unpasteurized varieties in the refrigerated section of your grocery store. By learning to identify a truly fermented product, you can ensure that you are getting the live, active cultures necessary to support your digestive and overall wellness.

For more detailed information on probiotics and their benefits, you can refer to ScienceDirect's overview of fermented foods.

Frequently Asked Questions

Jarred sauerkraut found in the main, unrefrigerated grocery aisle has almost certainly been pasteurized (heat-treated) to ensure a long shelf life. While it still offers fiber and vitamins, this process kills the beneficial live probiotics that provide the main health benefits.

To find probiotic-rich sauerkraut, look for products in the refrigerated section of your grocery store. Check the label for terms like "raw," "unpasteurized," or "contains live cultures".

Yes, pasteurized sauerkraut still offers nutritional value. It is a good source of fiber, vitamins (like C and K), and minerals from the cabbage. However, it lacks the live probiotic content of raw versions.

Naturally fermented sauerkraut uses salt to encourage the growth of beneficial lactic acid bacteria, which creates a tangy flavor. Products with vinegar often skip or shorten this fermentation process and use vinegar for an acidic, sour flavor, meaning they won't contain live probiotics.

If your goal is to benefit from the live probiotic cultures, you should not cook unpasteurized sauerkraut. Heat will kill the beneficial bacteria. For this reason, it is best added to cooked dishes at the end or served cold.

Regular, moderate consumption is generally recommended. If you are new to fermented foods, start with a small amount, like a tablespoon a day, to allow your digestive system to adjust and minimize potential discomfort.

Yes, raw, unpasteurized sauerkraut can be eaten directly out of the jar. It is a ready-to-eat condiment that can also be used to top sandwiches, salads, or be incorporated into other dishes.