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Sauerkraut benefits are modest but real. Sauerkraut is shredded cabbage fermented with salt, and refrigerated raw sauerkraut contains live lactic acid bacteria, while most canned and shelf-stable jars are pasteurized. It is low in calories and adds fiber and vitamin C. Small trials show it can shift some gut bacteria, but a 2025 trial in healthy adults found only minor changes, and the main drawbacks are a lot of sodium and a serious interaction with MAOI antidepressants. Here is how sauerkraut is made, what the research shows, and who should be careful.
Peptide Labs sells supplements, not sauerkraut, and no product is linked in this article. It is general information, not medical advice.
Key Takeaways
- Sauerkraut is cabbage fermented by lactic acid bacteria that turn its sugars into acids.
- Refrigerated raw sauerkraut has live microbes; canned sauerkraut is usually pasteurized.
- Small trials found shifts in gut bacteria, but healthy adults saw no broad health benefit.
- Canned sauerkraut has about 29% of the Daily Value for sodium in 100 grams.
- People taking MAOI antidepressants such as phenelzine are told to avoid sauerkraut.
How sauerkraut is made
Sauerkraut means sour cabbage in German. The cabbage is shredded, mixed with salt and packed tightly so it sits in its own brine without air. Bacteria that live naturally on the leaves then do the work. According to the 2021 ISAPP consensus statement on fermented foods, Leuconostoc mesenteroides starts the process and Lactiplantibacillus and Levilactobacillus species take over, the same sequence that makes kimchi. They convert the cabbage’s sugars into lactic acid and other acids, which give the sour taste and keep harmful microbes out. Salt and acid together explain why fermented vegetables have a long safety record.
Sauerkraut is one of many fermented foods. Our fermented foods guide compares it with yogurt, kefir, kimchi, miso and kombucha.
Sauerkraut nutrition
USDA FoodData Central lists canned sauerkraut (solids and liquid) at 19 calories per 100 grams. Here is how that amount compares with FDA Daily Values:
| Nutrient | Per 100 grams of canned sauerkraut | Note |
|---|---|---|
| Calories | 19 | Very low |
| Dietary fiber | About 10% of the Daily Value | Mostly from the cabbage itself |
| Vitamin C | About 16% of the Daily Value | From the cabbage |
| Vitamin K | About 11% of the Daily Value | Relevant if you track vitamin K |
| Sodium | About 29% of the Daily Value | Varies by brand |
Values vary by brand and recipe, so the Nutrition Facts label on your jar is the number to use. Raw refrigerated sauerkraut is not listed separately in this USDA entry, and homemade batches depend on how much salt goes in.
Sauerkraut benefits: what studies show
Research on sauerkraut itself is limited to a handful of small trials, and most measure gut bacteria rather than health outcomes:
| Study | Who and how long | Result | Limits |
|---|---|---|---|
| German crossover trial (2025) | 87 healthy adults; fresh and pasteurized, 4 weeks each | Changes in single bacterial species; more with pasteurized | Short; microbiome described as resilient |
| Same trial, blood markers (2026) | 87 healthy adults | Small drop in systolic blood pressure with both types | No change in gut barrier markers |
| Danish-Norwegian pilot (2018) | 34 adults with IBS, 6 weeks | Symptom scores improved with both types, no difference between them | No group without sauerkraut; underpowered |
| Athlete pilot (2024) | Active athletes, 10 days | Shifts in several bacterial groups | No control group; some indigestion at first |
The largest trial, from the University of Freiburg, had 87 healthy adults eat fresh or pasteurized sauerkraut daily for four weeks each, with washout periods in between. Only the pasteurized version raised short-chain fatty acids in the blood, and the authors concluded that the gut microbiome of healthy people is “rather resilient” to short-term changes. A second paper from the same trial found a small drop in systolic blood pressure with both versions but “not an appreciable systemic health benefit” over four weeks.
The 2018 pilot in people with irritable bowel syndrome compared pasteurized with unpasteurized sauerkraut. Both groups reported better symptom scores, but without a group that ate no sauerkraut, the change cannot be separated from placebo or time. The authors suggested that fiber and other components, not live bacteria, explained most of what they saw. Our article on how to improve gut health covers the broader diet research.
Sauerkraut probiotics: live or not?
Raw sauerkraut sold in the refrigerated case can contain large numbers of live lactic acid bacteria. Canned and most shelf-stable jars are pasteurized, which kills them. Even live sauerkraut is not a probiotic in the scientific sense: the ISAPP panel notes that traditional sauerkraut contains several unidentified Lactiplantibacillus plantarum strains in unknown amounts, which do not meet the definition. A sauerkraut could be called probiotic only if it carried a named, tested strain at an effective level through the end of shelf life.
In practice, the trials above found that pasteurized sauerkraut changed gut microbes as much as, or more than, fresh. Fiber and fermentation products seem to matter as well as the bacteria. If you want named strains with specific evidence, that is a supplement question; our guide to probiotics for bloating shows how strain-specific the research is.
Is sauerkraut good for you? Who should be careful
For most people, sauerkraut is a low-calorie way to add vegetables and fermented food to meals. A few groups need more care:
- People taking MAOI antidepressants: the prescribing information for phenelzine (Nardil) names sauerkraut among foods to avoid while taking it and for two weeks after stopping, because tyramine in fermented foods can cause a dangerous rise in blood pressure. Ask your prescriber about any MAOI.
- People limiting sodium: high blood pressure, heart or kidney conditions often come with a sodium limit. Check the label, and ask your clinician how sauerkraut fits.
- People sensitive to histamine: fermented cabbage appears on many low-histamine diet exclusion lists, though experts have not agreed on a single list.
- People new to fermented foods: gas, bloating or indigestion can happen at first. In the athlete pilot, indigestion settled within a week. Starting with small portions is sensible.
Quality also varies. A 2025 analysis of commercial sauerkraut and fermented cucumbers found wide differences in microbes between products, and four sauerkraut samples had high levels of biogenic amines, the compound family that includes histamine and tyramine. Choose brands that keep products chilled and follow use-by dates.
Raw vs canned sauerkraut
- Refrigerated raw: crunchier, live microbes, usually labeled “raw” or “unpasteurized”.
- Canned or shelf-stable: pasteurized, softer, few or no live microbes, still fermented.
- Flavored versions: added ingredients such as caraway, beets or chili change the taste; the ingredient list shows what else is in the jar.
- Homemade: follow a tested recipe and keep the cabbage under the brine.
Kefir and yogurt are other common fermented foods, each with its own small body of research.
Frequently Asked Questions
What are the main sauerkraut benefits?
Sauerkraut is low in calories and adds fiber and vitamin C, and raw sauerkraut contains live lactic acid bacteria. Small trials show it can shift some gut bacteria.
Is sauerkraut good for you?
For most people it is a healthy addition to meals. The main concerns are its high sodium and its interaction with MAOI antidepressants.
Does sauerkraut have probiotics?
Raw refrigerated sauerkraut has live bacteria, but they are unnamed strains in unknown amounts, so experts do not classify it as a probiotic. Canned sauerkraut is usually pasteurized.
Is canned sauerkraut still beneficial?
It keeps its fiber and fermentation acids. In a 2025 trial, pasteurized sauerkraut changed gut microbes as much as or more than fresh.
How much sodium is in sauerkraut?
USDA data put canned sauerkraut at about 29% of the Daily Value for sodium per 100 grams. Brands vary.
Who should not eat sauerkraut?
People taking MAOI antidepressants such as phenelzine should avoid it, and people on sodium or histamine limits should ask a clinician first.
Questions about a label? Contact us or read our Buyer’s Guide. Follow the label and ask a healthcare provider before starting any supplement or making a big change to your diet, especially if you take medicines. 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: Fermented Foods: List, Benefits and Live vs Pasteurized, Kefir Benefits: What Kefir Is, the Evidence and Kefir vs Yogurt, How to Improve Gut Health: Evidence-Based Habits and What Tests Can’t Tell You.