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Fermented vegetables are vegetables soured in a salt brine rather than covered with vinegar. Colorado State University Extension explains that in sauerkraut the fermenting bacteria convert carbohydrates in the cabbage to lactic acid, which creates the sour taste, and that acid is what the name lacto fermented vegetables points to. This guide uses the National Center for Home Food Preservation (NCHFP), whose guidance is adapted from the USDA Complete Guide to Home Canning, and USDA FoodData Central SR Legacy data to compare sauerkraut and kimchi with fresh cabbage, list fermented soybean foods, and set out the home fermenting rules. Our fermented foods list covers dairy foods and drinks as well.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- Colorado State University Extension says the bacteria needed for sauerkraut fermentation are on the cabbage, so a starter culture is unnecessary.
- In USDA data, canned sauerkraut lists about 661 milligrams of sodium per 100 grams and kimchi 498 milligrams, against 18 milligrams for raw cabbage.
- USDA lists miso at about 3,728 milligrams of sodium per 100 grams, 162% of the FDA Daily Value, while tempeh and natto list 9 and 7 milligrams.
- NCHFP gives the USDA recommendation to keep sauerkraut at 70 to 75 degrees Fahrenheit while it ferments, and says kraut may not ferment below 60 degrees.
What lacto fermented vegetables are
A 2021 consensus statement on fermentation by Marco and colleagues, in Nature Reviews Gastroenterology and Hepatology, defines them as “foods made through desired microbial growth and enzymatic conversions of food components.” The same consensus statement says the most common fermented products require lactic acid bacteria, other bacteria, yeasts or filamentous fungi. In sauerkraut, Colorado State University Extension says, the fermenting bacteria make lactic acid and also release carbon dioxide, which produces the bubbles seen early in a batch.
Salt steers the process. Colorado State University Extension says salt causes the cabbage cells to release fermentable sugars and inhibits the growth of undesirable yeasts, molds and bacteria, while the bacteria needed for fermentation tolerate higher concentrations of salt. NCHFP puts it in one line: in fermented products, salt “favors the growth of desirable bacteria while inhibiting the growth of others.”
- Fermented, live microorganisms present: the consensus statement lists non-heated fermented vegetables here, along with miso, natto and tempeh.
- Fermented, live microorganisms absent: the consensus statement lists heated or pasteurized fermented vegetables here.
- Not fermented: the consensus statement lists vegetables pickled in brine or vinegar without fermentation; NCHFP likewise says fresh-pack or quick-process pickles are not fermented. Our guide to pickled vegetables covers that group.
The consensus statement’s groups are classification facts, not health statements, and this guide makes no claim about what the microbes in a fermented vegetable do.
Fermented vegetables in USDA data
USDA FoodData Central SR Legacy has two vegetable entries named for fermented products, sauerkraut and kimchi, both made from cabbage. The table sets them beside raw green cabbage and raw Chinese cabbage (pe-tsai) per 100 grams, with the FDA Daily Values of 28 grams for fiber, 90 milligrams for vitamin C and 2,300 milligrams for sodium.
| Food (USDA FDC ID) | Amount | Calories | Carbohydrate | Fiber (% DV) | Vitamin C (% DV) | Sodium (% DV) |
|---|---|---|---|---|---|---|
| Sauerkraut, canned (169279) | 100 g | 19 | 4.3 g | 2.9 g (10%) | 14.7 mg (16%) | 661 mg (29%) |
| Kimchi (cabbage) (170392) | 100 g | 15 | 2.4 g | 1.6 g (6%) | 0.0 mg (0%) | 498 mg (22%) |
| Cabbage, raw (169975) | 100 g | 25 | 5.8 g | 2.5 g (9%) | 36.6 mg (41%) | 18 mg (1%) |
| Chinese cabbage (pe-tsai), raw (169979) | 100 g | 16 | 3.2 g | 1.2 g (4%) | 27.0 mg (30%) | 9 mg (0%) |
Per 100 grams in USDA data, canned sauerkraut lists about 661 milligrams of sodium, 29% of the FDA Daily Value, and kimchi 498 milligrams, against 18 milligrams for raw cabbage and 9 milligrams for raw Chinese cabbage. USDA lists 14.7 milligrams of vitamin C for the sauerkraut entry and 36.6 milligrams for raw cabbage, while the kimchi entry shows 0.0 milligrams in USDA data. SR Legacy figures are averages for one entry each, and the Nutrition Facts label on a jar or can gives the figures for that product; see also low sodium foods.
| Food (USDA FDC ID) | USDA SR Legacy description | USDA SR Legacy food group |
|---|---|---|
| Sauerkraut (169279) | Sauerkraut, canned, solids and liquids | Vegetables and Vegetable Products |
| Kimchi (170392) | Cabbage, kimchi | Vegetables and Vegetable Products |
| Miso (172442) | Miso | Legumes and Legume Products |
| Natto (172443) | Natto | Legumes and Legume Products |
| Tempeh (174272) | Tempeh | Legumes and Legume Products |
| Fermented tofu (174280) | Tofu, salted and fermented (fuyu) | Legumes and Legume Products |
The USDA description of the sauerkraut entry reads canned, solids and liquids, so the values include the brine. In the consensus statement’s grouping, heated fermented vegetables stay fermented but carry no live microorganisms, while non-heated ones do.
Fermented soybean foods next to fermented vegetables
USDA files the fermented soybean foods in its legumes group, not with vegetables, but the consensus statement lists miso, natto and tempeh beside non-heated fermented vegetables. The table ranks four USDA SR Legacy entries per 100 grams by sodium; protein has no %DV here because the FDA labeling rule bases a protein %DV on an amount corrected for protein quality.
| Fermented soy food (USDA FDC ID) | Amount | Calories | Protein | Carbohydrate | Sodium (% DV) |
|---|---|---|---|---|---|
| Miso (172442) | 100 g | 198 | 12.8 g | 25.4 g | 3,728 mg (162%) |
| Fermented tofu (fuyu) (174280) | 100 g | 116 | 8.9 g | 4.4 g | 2,873 mg (125%) |
| Tempeh (174272) | 100 g | 192 | 20.3 g | 7.6 g | 9 mg (0%) |
| Natto (172443) | 100 g | 211 | 19.4 g | 12.7 g | 7 mg (0%) |
In USDA data, miso lists about 3,728 milligrams of sodium per 100 grams and salted fermented tofu 2,873 milligrams, both above the FDA Daily Value of 2,300 milligrams for that amount. Tempeh and natto list 9 and 7 milligrams of sodium per 100 grams in USDA data, with 20.3 and 19.4 grams of protein. For a soy condiment that the consensus statement also sorts by method, see our soy sauce guide.
Home fermenting rules from NCHFP
- Salt: NCHFP says the salt in sauerkraut and brined pickles “is vital to safety and texture”, warns against lowering the salt a recipe requires, recommends canning or pickling salt, and says reduced-sodium salt is not recommended in fermented pickle recipes.
- Temperature: NCHFP gives the USDA recommendation to store sauerkraut at 70 to 75 degrees Fahrenheit while fermenting; below 60 degrees, it says, kraut may not ferment, and above 75 degrees it may become soft.
- Brine cover: NCHFP says cabbage and cucumbers must be kept 1 to 2 inches under brine while fermenting, held down by a plate weighted with sealed water-filled jars or a sealed brine-filled bag.
- Containers: NCHFP lists food-grade plastic and glass containers as substitutes for stone crocks and says the container, plate and jars must be washed in hot sudsy water and rinsed with very hot water first.
- Plastics: NCHFP warns that foods should touch only food-grade plastics and adds, in its words, “Do not use garbage bags or trash liners.”
- Scum and spoilage: NCHFP says to remove scum from the brine surface as often as needed, and its problem table says of soft or slippery pickles, “If spoilage is evident, do not eat.” Colorado State University Extension says a white or pink yeast scum on sauerkraut can be removed and discarded and the sauerkraut below is still edible.
- Metal: NCHFP’s problem table says that if brass, copper or zinc utensils and brining equipment were used, the pickles should not be used.
- Storage: NCHFP says fully fermented kraut may be kept tightly covered in the refrigerator or canned in a boiling-water canner by its tested process.
Frequently Asked Questions
What are lacto fermented vegetables?
They are vegetables soured by lactic acid bacteria; Colorado State University Extension says the bacteria in sauerkraut convert carbohydrates in the cabbage to lactic acid, which creates the sour taste.
Do fermented vegetables need a starter culture?
For sauerkraut, Colorado State University Extension says the bacteria needed for fermentation are on the cabbage, so a starter culture is unnecessary.
How much sodium do fermented vegetables list in USDA data?
Per 100 grams in USDA SR Legacy data, canned sauerkraut lists about 661 milligrams and kimchi 498 milligrams, against the FDA Daily Value of 2,300 milligrams.
Is canned sauerkraut still fermented?
Yes. The 2021 consensus statement lists heated or pasteurized fermented vegetables as fermented but without live microorganisms; the USDA entry for sauerkraut is described as canned.
What temperature does sauerkraut ferment at?
NCHFP gives the USDA recommendation of 70 to 75 degrees Fahrenheit and says kraut may not ferment below 60 degrees or may become soft above 75 degrees.
Can the salt in a fermented vegetable recipe be lowered?
NCHFP warns against making sauerkraut or brined pickles with less than the salt required and says reduced-sodium salt is not recommended in fermented pickle recipes.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Pickled Vegetables: 11 Types Ranked by Sodium in USDA Data, Fermented Foods: List, Benefits and Live vs Pasteurized, Kimchi: What It Is, Benefits, Nutrition and Sodium, Sauerkraut Benefits: Nutrition, Probiotics and Who Should Be Careful.