Which is healthier, sauerkraut or yogurt? A detailed nutritional comparison

October 3, 2025 •

4 min read

According to a 2021 study, the probiotics and other compounds found in fermented foods, like sauerkraut and yogurt, can have anti-inflammatory and immunomodulatory properties. With both being popular choices for gut health, determining which is healthier, sauerkraut or yogurt, depends heavily on your specific nutritional goals and dietary restrictions.

Quick Summary

A comparison of sauerkraut and yogurt reveals differing nutritional profiles; sauerkraut offers more fiber and vitamins C and K, while yogurt provides more protein and calcium. The best choice depends on individual dietary needs, considering factors like probiotic diversity, sodium, sugar, and dairy content.

Key Points

Nutritional Strengths Differ: Sauerkraut is richer in fiber and vitamins C and K, while yogurt is a superior source of protein and calcium.
Probiotic Diversity Varies: Raw sauerkraut contains a wide diversity of naturally occurring, wild probiotics, whereas yogurt contains specific, controlled strains.
Watch for Additives: Be mindful of high sodium in sauerkraut and high added sugar in many commercial yogurts; opt for low-sodium or unsweetened versions.
Dietary Alignment is Key: The best choice depends on your personal needs—vegan/dairy-free for sauerkraut, or high protein/calcium for yogurt.
Variety is Best: For maximum benefits, incorporating both sauerkraut and yogurt into your diet provides a wider range of nutrients and probiotics to support gut health.
Check Preparation: To get the most probiotic benefit from sauerkraut, ensure it is raw and unpasteurized. For yogurt, look for labels with “live and active cultures”.

Understanding Fermented Foods

Fermented foods and beverages are products that have undergone a process of controlled microbial growth and enzymatic conversion of food components. This process not only preserves the food but also creates beneficial compounds, including probiotics, which are live microorganisms that confer a health benefit on the host when administered in adequate amounts. Both sauerkraut and yogurt are well-known fermented foods, but their origins, nutritional content, and health benefits differ significantly, making a direct comparison essential for an informed dietary choice.

The Tangy Crunch of Sauerkraut

Sauerkraut is a classic fermented food made from finely shredded cabbage and salt. The fermentation is initiated by naturally occurring lactic acid bacteria present on the cabbage. This "wild fermentation" process is responsible for the diverse range of probiotic strains found in raw, unpasteurized sauerkraut. When shopping for health benefits, it is crucial to select refrigerated, unpasteurized versions, as the heat from pasteurization kills the beneficial bacteria.

Nutritional highlights of sauerkraut:

High in Fiber: A single cup of sauerkraut can provide around 4 grams of dietary fiber, which aids digestion and promotes a feeling of fullness.
Rich in Vitamins: Sauerkraut is an excellent source of Vitamin C, a powerful antioxidant, and Vitamin K, which is vital for blood clotting and bone health.
Antioxidant and Anti-Inflammatory Effects: The fermentation process creates antioxidants and anti-inflammatory compounds that protect against cell damage.
Mineral Content: It also contains iron and manganese, supporting metabolism and bone health.

Considerations for sauerkraut consumption:

While highly nutritious, sauerkraut is also known for its high sodium content due to the fermentation process. Individuals watching their sodium intake, such as those with high blood pressure, should consume it in moderation or opt for low-sodium brands. Alternatively, homemade sauerkraut allows for control over the salt levels.

The Creamy Delight of Yogurt

Yogurt is made by fermenting milk with specific bacterial cultures, typically Lactobacillus bulgaricus and Streptococcus thermophilus. The probiotic strains in yogurt are often added under controlled conditions. Greek yogurt, in particular, is strained to remove excess whey, resulting in a thicker consistency and a higher protein content. To ensure you receive probiotic benefits, look for labels that explicitly state "live and active cultures".

Nutritional highlights of yogurt:

High Protein Source: Yogurt, especially Greek yogurt, is a significant source of high-quality protein, which is essential for muscle repair and building.
Calcium for Bone Health: As a dairy product, yogurt provides a substantial amount of calcium, contributing to strong bones and teeth.
Rich in B Vitamins: It is a reliable source of B vitamins, including B12, which supports nerve function and metabolism.
Immune System Support: The probiotics in yogurt can enhance the immune system's function and help the body fight off infections.

Considerations for yogurt consumption:

One of the main drawbacks of many commercially available yogurts is the high amount of added sugar. Flavored and sweetened varieties can negate some of the health benefits. Choosing plain, unsweetened yogurt is the best way to avoid excess sugar. Yogurt is also not suitable for individuals with a dairy allergy or lactose intolerance, though non-dairy yogurt alternatives are available.

The Ultimate Comparison: Sauerkraut vs. Yogurt

To determine which food is healthier, we must look at their head-to-head nutritional profiles and consider individual needs. The table below provides a quick overview based on a standard serving size.


Feature	Sauerkraut (approx. 1 cup raw)	Yogurt (approx. 1 cup plain, low-fat)
Calories	~27 kcal	~154 kcal
Protein	~1 g	~13 g
Fiber	~4 g	0 g
Calcium	~43 mg	~450 mg
Vitamin C	~21 mg (23% DV)	Minimal
Vitamin K	~81 mcg (15% DV)	Minimal
Vitamin B12	0 mcg	Present
Sodium	~939 mg	~70-200 mg
Dietary Suitability	Vegan/Dairy-Free	Dairy-based (non-dairy versions available)
Probiotic Diversity	Often highly diverse, "wild" strains	Specific, controlled strains
Potential Issues	High sodium content	Added sugar in many versions, dairy-based

From the table, it's clear that neither is universally "healthier." Sauerkraut is a low-calorie, high-fiber option packed with specific vitamins and a diverse range of naturally occurring probiotics. Yogurt, conversely, is a protein and calcium powerhouse, making it excellent for muscle and bone health. Your choice should align with what your body needs most.

Combining the benefits

For many, the optimal approach is not to choose one over the other but to incorporate both into a balanced diet. Combining a variety of fermented foods, including both sauerkraut and yogurt, ensures a wide range of probiotic strains and nutritional benefits. For example, you could add raw sauerkraut to a salad for fiber and vitamins while enjoying a low-sugar yogurt smoothie for a protein and calcium boost. This strategy addresses different nutritional needs and maximizes the positive impact on your gut microbiome. As noted by registered dietitian Jessica Levinson, "if people would like to reap the probiotic benefits of sauerkraut, they should make sure they choose a product that is raw or unpasteurized, refrigerated, and made without vinegar, which interferes with the lacto-fermentation".

Conclusion: Personalizing Your Probiotic Intake

There is no single winner in the sauerkraut vs. yogurt debate; each offers unique and valuable health benefits. Sauerkraut is a vegan-friendly source of fiber, Vitamin C, and a diverse range of natural probiotics, but it is high in sodium. Yogurt is an excellent source of protein, calcium, and Vitamin B12, but many versions contain excessive added sugar. The healthier option is the one that best complements your existing diet and helps you meet your individual nutritional goals. For the greatest health boost, consider enjoying a variety of both fermented vegetables and dairy products to diversify your gut flora and maximize nutrient intake. This personalized approach to nutrition is the most effective way to support overall health.

Disclaimer: This article provides nutritional information. It is not intended as medical advice. Always consult with a healthcare professional or registered dietitian before making significant changes to your diet, especially if you have health conditions like high blood pressure or lactose intolerance.

Frequently Asked Questions

Not all forms of sauerkraut contain live probiotics. Canned versions are typically heat-treated (pasteurized), which kills the beneficial bacteria. For probiotic benefits, you must choose raw, unpasteurized sauerkraut, which is usually found in the refrigerated section.

Greek yogurt is typically higher in protein than regular yogurt because it is strained to remove excess whey. This makes it a more satiating option, but both are excellent sources of calcium and probiotics (if they contain live cultures).

To manage sodium intake from sauerkraut, you can purchase low-sodium brands or make it yourself to control the salt content. Some people rinse sauerkraut before eating, which can reduce sodium but may also wash away some probiotics.

Yogurt contains lower levels of lactose than milk because the bacteria consume some of the lactose during fermentation. Many people with lactose intolerance can tolerate yogurt well, and Greek yogurt has even less lactose due to the straining process. Non-dairy yogurt alternatives are also widely available.

Sauerkraut is low in calories and high in fiber, which can aid in weight management by promoting fullness. Yogurt, especially Greek yogurt, is high in protein, which also increases satiety and helps with weight loss. Both can be beneficial depending on individual diet and calorie goals.

Always check the product label for the seal that says "Live & Active Cultures." This seal indicates that the yogurt contains a significant amount of live bacteria that are beneficial for gut health.

For a vegan diet, sauerkraut is the ideal choice as it is naturally dairy-free (unless other ingredients are added). While non-dairy yogurts exist, sauerkraut provides a potent, naturally occurring source of probiotics and other nutrients from a plant-based food.