Understanding What is the healthiest way to eat sauerkraut?

November 5, 2025 •

4 min read

According to a study published in the journal Microbiome, fermented foods can positively alter gut bacteria, and the healthiest way to eat sauerkraut is raw and unpasteurized to ensure you reap the full spectrum of its probiotic benefits.

Quick Summary

The healthiest way to eat sauerkraut is raw and unpasteurized, avoiding heat that kills beneficial bacteria. Optimal consumption involves adding it cold to meals, starting with small portions to boost gut health.

Key Points

Choose Raw and Unpasteurized: For maximum health benefits, always opt for refrigerated, raw, and unpasteurized sauerkraut to ensure it contains live probiotics.
Avoid Heat: Never cook or heat your sauerkraut above 104°F (40°C), as high temperatures will destroy the beneficial bacteria.
Incorporate Cold: Add cold sauerkraut as a topping to hot dogs, sandwiches, salads, or bowls to preserve the live cultures.
Start Slow: Begin with a small portion, such as one to two tablespoons per day, to allow your digestive system to acclimate to the probiotics.
Pair Strategically: Combine raw sauerkraut with other high-fiber foods like vegetables and whole grains for a synergistic boost to gut health.
Check Labels: When buying, look for simple ingredients like cabbage and salt, and avoid products with added vinegar or sweeteners.
Watch Sodium Intake: Be mindful of sauerkraut’s high sodium content and moderate your portion sizes, especially if you have blood pressure concerns.

The Foundation of Healthy Sauerkraut: Raw and Unpasteurized

To truly unlock the health benefits of sauerkraut, the most crucial factor is ensuring it's raw and unpasteurized. The fermentation process creates a powerhouse of probiotic, lactic acid bacteria, digestive enzymes, and essential vitamins, such as vitamin C and K. Unfortunately, many commercial, shelf-stable sauerkrauts are pasteurized—a heating process that kills these valuable, live cultures to extend shelf life. Raw sauerkraut, typically found in the refrigerated section of health food stores or farmers' markets, retains all of its living microorganisms, which are vital for a healthy gut.

For those seeking to maximize their probiotic intake, making sauerkraut at home is a simple and rewarding option. The process involves just cabbage and salt, which allows natural fermentation to occur, resulting in a product teeming with a variety of beneficial microbial strains. Whether store-bought or homemade, the rule remains the same: preserve the living cultures by keeping it raw and adding it to your food after cooking.

Raw vs. Cooked Sauerkraut: A Comparison


Feature	Raw, Unpasteurized Sauerkraut	Cooked/Canned Sauerkraut
Probiotic Content	Rich in live, active bacteria for gut health.	Probiotics are mostly destroyed by heat.
Digestive Enzymes	Contains active enzymes that aid digestion.	Enzymes are deactivated by high heat.
Vitamin Content	Higher levels of heat-sensitive vitamins (e.g., Vitamin C).	Some heat-sensitive vitamins may be degraded.
Texture	Crunchy and crisp.	Often softer or mushier.
Flavor	Vibrant, tangy, and complex.	Milder, less complex flavor.

Creative Ways to Incorporate Sauerkraut into Your Diet

Incorporating raw sauerkraut into your daily meals doesn't mean you're limited to sausages and sandwiches. You can enjoy its tangy flavor and gut-boosting benefits in a variety of dishes. Here are some simple and delicious ideas:

Topping for Salads and Bowls: Sprinkle a forkful or two of cold sauerkraut over your next leafy green salad, grain bowl, or Buddha bowl for a zesty crunch. Its flavor pairs exceptionally well with ingredients like roasted vegetables, avocado, and nuts.
Sandwiches and Wraps: Move beyond the classic Reuben. Add a thin layer to any sandwich or wrap—with turkey, avocado, or hummus—to add a probiotic kick and cut through richer flavors.
Eggs and Breakfast Bowls: Top your scrambled eggs, omelets, or even avocado toast with a spoonful of sauerkraut to start your day with a probiotic boost. The acidity brightens up the rich flavors of egg and avocado.
Mix into Dips: Stir a little sauerkraut and a splash of its brine into creamy dips like hummus or tzatziki for a tangy twist.
Side Dish: Serve it cold alongside warm meals like mashed potatoes, grilled chicken, or pork chops. The contrast in temperature and flavor is delightful and preserves the probiotics.
Blend into Smoothies: For a truly hidden dose of probiotics, add a small amount of sauerkraut to a fruit smoothie. The tangy flavor is surprisingly complementary and provides added health benefits.
Sauerkraut Salad: Create a vibrant side salad by combining drained sauerkraut with other chopped vegetables like bell peppers and onions, and a simple vinaigrette.

Moderation and Gradual Introduction

While highly beneficial, sauerkraut should be introduced gradually into your diet, especially if you are new to fermented foods. Starting with a small portion, like a tablespoon per day, allows your digestive system to adjust and can help prevent bloating or gas. Sauerkraut is also high in sodium due to the fermentation process, so those monitoring their sodium intake should be mindful of portion sizes. Once your body adjusts, you can slowly increase the amount to a daily serving of a quarter to a half cup, or whatever feels best for you.

Conclusion

The healthiest way to eat sauerkraut is by focusing on raw, unpasteurized varieties and consuming it cold or added after cooking to preserve its beneficial probiotic content. By choosing quality, live sauerkraut—whether homemade or store-bought—and incorporating it creatively into your diet, you can easily enhance your gut health, boost your immune system, and enjoy a delicious and tangy flavor. The key is consistency and moderation, allowing you to reap the full nutritional potential of this simple, fermented food.

The Importance of Live Cultures

The gut microbiome plays a crucial role in overall health, and consuming live probiotics is an effective way to support a balanced intestinal ecosystem. Sauerkraut's rich probiotic profile is created during the lacto-fermentation process, where lactic acid bacteria break down the cabbage's carbohydrates. This not only makes the cabbage easier to digest but also populates it with a diverse range of microorganisms that can help improve digestion, reduce inflammation, and support immune function. The simplest act of adding a cold spoonful of raw kraut to a meal is a powerful nutritional choice. For additional reading on the impact of fermented foods, the National Institutes of Health offer a wealth of research on gut health and nutrition.

Frequently Asked Questions

For maximum probiotic benefits, it is better to eat sauerkraut cold. Heating it above 104°F (40°C) will kill the live, beneficial bacteria created during fermentation.

Most canned and shelf-stable sauerkraut has been pasteurized (heat-treated) to extend its shelf life. This process kills the live probiotics, meaning it will not offer the same gut-health benefits as raw, refrigerated sauerkraut.

A daily portion of one to two tablespoons is a good starting point for introducing probiotics into your system. As your body adjusts, you can gradually increase your intake, with some experts recommending up to a half-cup daily.

You can add raw sauerkraut as a condiment on sandwiches, hot dogs, and burgers; sprinkle it on salads or grain bowls; mix it into potato or tuna salad; or simply enjoy a forkful straight from the jar.

Look for a raw, unpasteurized product found in the refrigerated section. Check the ingredients for just cabbage and salt, and avoid brands with added vinegar, sugar, or preservatives.

Yes, making your own sauerkraut is a simple and effective way to ensure you are getting a raw, probiotic-rich product. It requires only cabbage, salt, and time for fermentation.

While healthy, sauerkraut is high in sodium due to the salt used in fermentation. Those with hypertension or other sodium-related concerns should consume it in moderation. It's also wise to start with small portions to avoid digestive discomfort.

Sauerkraut's benefits stem from its probiotic content, which supports a healthy gut microbiome, aids digestion, and may boost the immune system. It is also rich in fiber, vitamin C, and vitamin K.