Sauerkraut Benefits: 8 Science-Backed Reasons to Eat This Fermented Food

Sauerkraut is a nutrient-dense fermented food packed with probiotics, vitamins, and beneficial compounds. This traditional dish offers impressive health benefits ranging from improved digestion to enhanced immunity.

This tangy fermented cabbage has been a dietary staple for thousands of years, with origins tracing back to ancient China. Through fermentation, simple cabbage transforms into a powerful superfood with far-reaching health benefits.

Whether you’re looking to improve your digestive health, boost your immune system, or simply add more nutritious foods to your diet, sauerkraut deserves a place on your plate.

In this comprehensive guide, we’ll explore eight evidence-based health benefits of sauerkraut and show you exactly how to make your own at home.

What Is Sauerkraut?

Sauerkraut is finely shredded cabbage that has been fermented by lactic acid bacteria. The name comes from German, literally meaning “sour cabbage.” During fermentation, naturally occurring bacteria feed on the sugars in cabbage, producing lactic acid and creating that distinctive tangy flavor.

This fermentation process not only preserves the cabbage but also creates beneficial probiotics and enhances its nutritional profile. Unlike pickled vegetables that use vinegar, true sauerkraut relies solely on fermentation for its sour taste and preservation.

1. Rich in Essential Nutrients and Low in Calories

Sauerkraut is nutritionally impressive, offering substantial vitamins and minerals while remaining remarkably low in calories. A one-cup (142g) serving of sauerkraut contains approximately:

• Calories: 27
• Protein: 1.3 grams
• Carbohydrates: 6.1 grams
• Fiber: 4.1 grams
• Fat: 0.2 grams

Beyond basic macronutrients, sauerkraut provides significant amounts of:

• Vitamin C: Important for immune function and skin health
• Vitamin K1: Essential for blood clotting and bone health
• Iron: Crucial for oxygen transport in blood
• Manganese: Supports metabolism and bone formation
• Folate: Vital for cell growth and DNA synthesis
• Vitamin B6: Necessary for brain development and immune function
• Potassium: Helps regulate blood pressure
• Copper: Supports energy production

The fermentation process actually increases the bioavailability of these nutrients, meaning your body can absorb and utilize them more effectively than from raw cabbage alone.

2. Excellent Source of Probiotics for Gut Health

One of the most significant sauerkraut benefits comes from its abundant probiotic content. Probiotics are beneficial bacteria that support digestive health and overall wellness.

Your gut contains trillions of microorganisms collectively known as your microbiome. These bacteria play crucial roles in digestion, nutrient absorption, and immune function. The live probiotics in unpasteurized sauerkraut help maintain a healthy balance of gut bacteria.

Research indicates that a single serving of sauerkraut can contain up to 28 different bacterial strains. This diversity is particularly beneficial because different probiotic strains offer various health advantages.

The probiotics in sauerkraut may help:

• Reduce bloating and gas
• Alleviate constipation
• Improve nutrient absorption
• Support intestinal barrier function
• Reduce symptoms of digestive disorders

Additionally, sauerkraut contains enzymes produced during fermentation that help break down food, making nutrients easier for your body to digest and absorb.

3. Strengthens Immune System Function

Approximately 70% of your immune system resides in your gut, making the connection between gut health and immunity incredibly strong. Sauerkraut supports immune function through multiple mechanisms.

The probiotics in sauerkraut help maintain a healthy gut lining, which acts as a barrier against harmful pathogens and toxins. A strong intestinal barrier prevents unwanted substances from entering your bloodstream and triggering unnecessary immune responses.

Research suggests that consuming probiotic-rich foods like sauerkraut may:

• Reduce the duration and severity of common colds
• Lower the risk of urinary tract infections
• Enhance the production of natural antibodies
• Decrease inflammation throughout the body
• Speed up recovery from infections

Furthermore, sauerkraut’s high vitamin C content provides additional immune support. Vitamin C stimulates the production and function of white blood cells, which are essential for fighting infections.

The iron in sauerkraut also contributes to immune health by supporting the proliferation of immune cells and helping them function optimally.

4. Supports Weight Management and Metabolic Health

If you’re looking to maintain a healthy weight or shed a few pounds, sauerkraut can be a valuable addition to your diet.

At just 27 calories per cup, sauerkraut provides volume and satisfaction without adding significant calories to your meals. Its high fiber content (4.1 grams per cup) promotes feelings of fullness and satiety, which may naturally help you eat less throughout the day.

The probiotic content may also play a role in weight management. Emerging research suggests that certain probiotic strains can influence:

• Fat absorption from food
• Metabolic rate and energy expenditure
• Appetite regulation hormones
• Fat storage patterns in the body

Some studies indicate that people with diverse, healthy gut bacteria tend to have an easier time maintaining a healthy weight compared to those with less microbial diversity.

While sauerkraut alone won’t cause weight loss, it can be an excellent component of a balanced, calorie-controlled diet aimed at weight management.

5. May Enhance Brain Health and Reduce Stress

The gut-brain axis—the bidirectional communication system between your digestive system and brain—means that what happens in your gut can significantly impact your mental health and cognitive function.

Probiotics from fermented foods like sauerkraut influence this gut-brain connection in several ways:

• Producing neurotransmitters like serotonin and GABA
• Reducing inflammation that can affect brain function
• Influencing the stress response system
• Supporting the integrity of the blood-brain barrier

Studies have found connections between probiotic consumption and improvements in:

• Mood and emotional well-being
• Memory and cognitive performance
• Symptoms of anxiety and depression
• Stress resilience
• Sleep quality

Sauerkraut may also enhance the absorption of minerals like magnesium and zinc, both of which play important roles in brain function and mood regulation.

Important note: If you’re taking antidepressant medications, particularly monoamine oxidase inhibitors (MAOIs), consult your healthcare provider before significantly increasing your intake of fermented foods, as they may interact with these medications.

6. May Lower Cancer Risk

Cabbage and other cruciferous vegetables contain powerful compounds that may help protect against certain types of cancer. The fermentation process appears to enhance these protective properties.

Sauerkraut contains several potentially anti-cancer compounds:

• Glucosinolates: These sulfur-containing compounds can be converted into isothiocyanates, which may help eliminate carcinogens and prevent cancer cell growth
• Antioxidants: These help neutralize harmful free radicals that can damage DNA and lead to cancer development
• Probiotics: May support immune surveillance against abnormal cells

Population studies have found associations between higher consumption of fermented cabbage products and reduced risk of:

• Breast cancer
• Colon cancer
• Prostate cancer
• Liver cancer
• Pancreatic cancer

A study of Polish women found that those who consumed more cabbage and sauerkraut during adolescence and adulthood had significantly lower breast cancer risk.

While these findings are promising, more research is needed to fully understand sauerkraut’s role in cancer prevention. It should be viewed as part of an overall healthy diet rather than a cancer treatment or guaranteed prevention method.

7. Promotes Heart Health

Heart disease remains the leading cause of death in the United States, making heart-healthy dietary choices crucial. Sauerkraut offers several cardiovascular benefits.

Fiber and Probiotics for Cholesterol Management: The combination of fiber and probiotics in sauerkraut may help reduce LDL (“bad”) cholesterol levels. Fiber binds to cholesterol in the digestive system, helping remove it from the body. Certain probiotic strains may also reduce cholesterol production in the liver.

Blood Pressure Support: Research indicates that probiotic consumption may lead to modest reductions in blood pressure, particularly in people with elevated levels. Even small decreases can significantly reduce cardiovascular risk over time.

Vitamin K2 Content: Sauerkraut is one of the few plant-based sources of vitamin K2 (menaquinone), which is produced by bacteria during fermentation. Vitamin K2 plays a crucial role in preventing calcium from depositing in arteries, which can lead to arterial stiffness and increase heart disease risk.

Studies suggest that adequate vitamin K2 intake is associated with:

• Reduced arterial calcification
• Improved arterial flexibility
• Lower risk of heart disease
• Reduced cardiovascular mortality

8. Strengthens Bones and May Prevent Osteoporosis

The vitamin K2 in sauerkraut doesn’t just benefit your heart—it’s also essential for bone health.

Vitamin K2 activates proteins that help bind calcium to your bones, ensuring this crucial mineral ends up in your skeleton rather than in your arteries or soft tissues. Specifically, it activates:

• Osteocalcin: A protein that binds calcium to bone matrix
• Matrix Gla-protein: Prevents calcium from depositing in soft tissues

Research has linked adequate vitamin K2 intake with:

• Higher bone mineral density
• Reduced fracture risk
• Slower progression of osteoporosis
• Better calcium utilization

While the amount of vitamin K2 in sauerkraut can vary depending on fermentation conditions and bacterial strains, regular consumption can contribute meaningfully to your vitamin K2 intake, especially if you don’t consume many animal products (another primary source of K2).

How to Choose the Best Sauerkraut

Not all sauerkraut offers the same health benefits. To maximize the nutritional and probiotic benefits, keep these guidelines in mind when shopping:

Look for Unpasteurized Varieties

Pasteurization extends shelf life but kills beneficial probiotics. Most shelf-stable sauerkraut found in the center aisles has been pasteurized. Look for unpasteurized sauerkraut in the refrigerated section, often near other fermented foods or in the organic/health food section.

Check the Ingredient List

The best sauerkraut contains only cabbage and salt. Some varieties may include additional vegetables or spices, which is fine. Avoid products containing:

• Vinegar (indicates pickling rather than fermentation)
• Sugar or sweeteners
• Preservatives (sodium benzoate, potassium sorbate)
• Artificial colors or flavors

Consider Sodium Content

Sauerkraut is naturally high in sodium due to the salt used in fermentation. A typical serving contains 460-900mg of sodium. If you’re watching your sodium intake due to high blood pressure or other health conditions, consume sauerkraut in moderation or rinse it before eating to reduce sodium content (though this will also reduce some beneficial bacteria).

Look for “Live Cultures” or “Raw”

Labels that mention “live cultures,” “raw,” “unpasteurized,” or “probiotic” indicate that beneficial bacteria are still present. Some brands also list the specific bacterial strains and CFU (colony-forming units) count.

How to Make Sauerkraut at Home

Making your own sauerkraut ensures you get the maximum probiotic benefit while controlling ingredients and sodium levels. The process is surprisingly simple and requires minimal equipment.

Basic Homemade Sauerkraut Recipe

Ingredients:

• 1 medium head of green cabbage (about 2 pounds)
• 1-1.5 tablespoons of sea salt or kosher salt (non-iodized)
• Optional additions: caraway seeds, juniper berries, garlic, or other vegetables

Equipment:

• 1-quart glass jar with lid
• Smaller jar or fermentation weight
• Mixing bowl
• Kitchen scale (helpful but not essential)

Instructions:

1. Prepare the cabbage: Remove the outer leaves of the cabbage, setting aside one clean leaf. Quarter the cabbage and remove the core. Thinly slice or shred the cabbage into ribbons.
2. Add salt and massage: Place shredded cabbage in a large bowl. Sprinkle with salt. Use clean hands to massage and squeeze the cabbage for 5-10 minutes until it releases liquid and reduces in volume significantly. The cabbage should become wilted and sit in its own brine.
3. Pack into jar: Transfer the cabbage and all liquid into your clean jar. Press down firmly with your fist or a spoon to remove air pockets and ensure the cabbage is submerged in liquid. Leave about 2 inches of headspace at the top.
4. Weight it down: If the brine doesn’t cover the cabbage completely, dissolve 1 teaspoon of salt in 1 cup of water and add enough to cover. Place the reserved cabbage leaf over the mixture, then add a smaller jar or fermentation weight to keep everything submerged.
5. Cover and ferment: Place the lid on loosely or cover with a cloth secured with a rubber band. This allows gases to escape while keeping contaminants out. Place the jar on a plate (to catch any overflow) and keep at room temperature away from direct sunlight.
6. Wait and monitor: Fermentation takes 3-10 days depending on temperature and taste preference. Check daily, pressing down the cabbage if it floats above the brine. You may see bubbles—this is normal. Taste after 3 days; continue fermenting until it reaches your desired tanginess.
7. Store: Once fermented to your liking, seal the jar tightly and refrigerate. Properly stored sauerkraut keeps for several months in the refrigerator and continues to develop flavor (though fermentation slows significantly in cold temperatures).

Fermentation Tips for Success

• Temperature matters: Ideal fermentation temperature is 65-75°F (18-24°C). Warmer temperatures speed fermentation but may produce softer texture.
• Prevent mold: Keep cabbage submerged under brine at all times. If mold appears on the surface, remove it immediately along with affected cabbage beneath it.
• Trust your senses: Properly fermented sauerkraut should smell pleasantly sour and tangy, not rotten or putrid.
• Start small: Your first batch may not be perfect. Experiment with salt levels and fermentation times to find what you prefer.

Creative Sauerkraut Variations to Try

Once you’ve mastered basic sauerkraut, experiment with these delicious variations:

• Red cabbage sauerkraut: Use red cabbage for beautiful color and additional antioxidants
• Caraway sauerkraut: Add 1-2 tablespoons of caraway seeds for traditional German flavor
• Garlic-dill kraut: Include 4-5 minced garlic cloves and fresh dill
• Spicy kraut: Add red pepper flakes or fresh jalapeño slices
• Mixed vegetable kraut: Incorporate shredded carrots, beets, radishes, or turnips
• Apple kraut: Add shredded apple and a touch of ginger for a sweet-tangy variation

How to Incorporate Sauerkraut Into Your Diet

To maximize sauerkraut benefits, aim to consume it regularly rather than occasionally. Here are simple ways to add it to your daily meals:

• As a condiment: Top eggs, avocado toast, or grain bowls
• In sandwiches: Add to grilled cheese, burgers, or wraps
• With proteins: Serve alongside grilled sausages, pork chops, or salmon
• In salads: Mix into potato salad, coleslaw, or green salads
• As a side dish: Enjoy a small serving alongside main meals
• In soups: Stir into soup just before serving (don’t heat, as high temperatures kill probiotics)
• With breakfast: Add to omelets or alongside scrambled eggs

Serving size recommendation: Start with 1-2 tablespoons daily if you’re new to fermented foods, gradually increasing to 2-4 tablespoons or more as your system adjusts. Some people may experience temporary digestive changes when first introducing probiotics.

Potential Side Effects and Precautions

While sauerkraut is safe and beneficial for most people, there are a few considerations:

High Sodium Content

Sauerkraut contains significant sodium. If you have high blood pressure, kidney disease, or are on a sodium-restricted diet, monitor your intake or rinse sauerkraut before consuming to reduce sodium levels.

Histamine Sensitivity

Fermented foods contain histamine, which can cause reactions in people with histamine intolerance. Symptoms may include headaches, skin flushing, or digestive upset. If you suspect histamine sensitivity, consult a healthcare provider.

Digestive Adjustment Period

When first adding sauerkraut to your diet, you may experience temporary bloating or gas as your gut microbiome adjusts. Start with small amounts and gradually increase.

MAOI Interactions

Fermented foods contain tyramine, which can interact with MAOI medications used to treat depression and Parkinson’s disease. If you take these medications, speak with your doctor before significantly increasing fermented food intake.

Food Safety

While rare, improperly fermented foods can harbor harmful bacteria. Always use clean equipment, ensure cabbage stays submerged, and trust your senses—if it smells or looks wrong, don’t eat it.

Frequently Asked Questions About Sauerkraut

Is sauerkraut good for you?

Yes, sauerkraut is highly nutritious and offers numerous health benefits, including improved digestion, enhanced immunity, and potential heart health benefits. Its probiotic content, vitamins, and minerals make it an excellent addition to a healthy diet.

How much sauerkraut should I eat daily?

For general health benefits, 2-4 tablespoons (30-60 grams) daily is a good target. Some people consume more without issues. Start small if you’re new to fermented foods and adjust based on how you feel.

Does cooking sauerkraut kill the probiotics?

Yes, heating sauerkraut above 115°F (46°C) will kill beneficial bacteria. To preserve probiotics, add sauerkraut to dishes after cooking or enjoy it raw as a side dish or condiment.

Can I eat sauerkraut on an empty stomach?

Some people find that consuming sauerkraut before meals aids digestion, while others prefer eating it with food to minimize potential stomach discomfort. Experiment to see what works best for you.

How long does homemade sauerkraut last?

Properly fermented and stored sauerkraut can last 4-6 months or longer in the refrigerator. It continues to slowly ferment and develop flavor over time. As long as it smells good and shows no signs of mold, it’s typically safe to eat.

Is store-bought sauerkraut as good as homemade?

Unpasteurized, refrigerated store-bought sauerkraut can be just as beneficial as homemade. However, homemade versions allow you to control ingredients, salt levels, and fermentation time while being more cost-effective.

What’s the difference between sauerkraut and kimchi?

Both are fermented cabbage dishes with probiotics, but kimchi is a Korean preparation that typically includes additional vegetables, garlic, ginger, and chili peppers. Sauerkraut is traditionally simpler, made primarily from cabbage and salt.

The Bottom Line

Sauerkraut is a nutritional powerhouse that offers impressive health benefits backed by scientific research. From supporting digestive health and immune function to potentially reducing cancer risk and strengthening bones, this fermented food deserves recognition as a genuine superfood.

The beauty of sauerkraut lies in its simplicity—just cabbage, salt, and time transform into a probiotic-rich food that can enhance your health in multiple ways. Whether you purchase unpasteurized varieties from the store or make your own at home, incorporating sauerkraut into your regular diet is a simple, delicious way to support your overall wellness.

Start small, be consistent, and pay attention to how your body responds. With its minimal calorie content, substantial nutritional profile, and numerous health benefits, sauerkraut is an easy addition to almost any dietary pattern.

Ready to experience the benefits of sauerkraut? Begin with a few tablespoons several times per week and gradually increase as you enjoy this tangy, probiotic-rich food that has nourished humans for thousands of years.

Sources:

• National Center for Biotechnology Information – History of Fermented Foods
• USDA FoodData Central – Nutritional Information
• National Institutes of Health – Probiotics and Nutrient Absorption
• NIH – Human Microbiome Research
• PubMed Central – Probiotics and Immune Function
• NIH – Cruciferous Vegetables and Cancer Prevention
• PubMed Central – Fiber, Probiotics and Heart Health
• NIH – Vitamin K2 and Bone Health