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Can You Eat Sauerkraut Raw?

Is It Better To Eat Sauerkraut Raw Or Cooked?

One of the most common questions people ask about sauerkraut is whether it’s better to eat it raw or cooked.

Both options have their own benefits and drawbacks.

can you eat sauerkraut raw

Raw Sauerkraut Benefits

  • Contains more live bacteria (probiotics)
  • Retains more nutrients
  • Maintains a crunchier texture

Cooked Sauerkraut Benefits

  • Milder flavor and aroma
  • Easier to digest for some people because cooking can break down tougher fibers in the cabbage
  • Reduces levels of bacteria (probiotics) but still retains some health benefits such as vitamin C and K.

If you’re aiming for more probiotics, then eating raw sauerkraut is a better option since cooking can kill off some of the beneficial bacteria.

But if you prefer milder flavor, find raw sauerkraut too tangy or sour or struggle with digestion then cooking your sauerkraut may be your best option.

Eating sauerkraut straight out of the jar could be an easy way to incorporate this healthy fermented food into your diet, however taste wise it might be much tangier and you may need extra time before getting used to the strong flavors.

In addition to adding great taste and crunch to sandwiches and salads, sauerkraut’s benefits are worth integrating it into your diet in whatever way suits you best.

Can You Eat Sauerkraut Straight Out Of The Jar?

Sauerkraut is a dish made from fermented cabbage that has been around for centuries.

It’s a staple in many German and Eastern European cuisines, and it’s also becoming increasingly popular in other parts of the world.

While most people think of sauerkraut as a condiment or a side dish, many people wonder if it can be eaten straight out of the jar.

Is it safe to eat sauerkraut straight out of the jar?

The short answer is yes!

Sauerkraut that has been properly fermented is safe to eat raw since the fermentation process kills off any harmful bacteria that may be present.

What are the benefits of eating raw sauerkraut?

Eating raw sauerkraut provides a host of health benefits, including improved digestion, immune system support, and even weight loss.

Raw sauerkraut is chock full of beneficial probiotics that can help repopulate the gut with healthy bacteria.

Should you drain sauerkraut before eating it?

It’s generally not necessary to drain store-bought sauerkraut before eating it since the brine helps to preserve its freshness.

However, if you prefer your sauerkraut less tangy or salty, you can drain some of the brine before consuming it.

How much raw sauerkraut should you eat daily?

The recommended amount of raw sauerkraut that should be consumed daily varies depending on who you ask.

Some experts recommend starting with just a tablespoon or two per day and gradually increasing your intake over time.

In conclusion, eating raw sauerkraut straight out of the jar is safe and healthy as long as it has been properly fermented.

It’s also important to note that moderation is key when incorporating any new food into your diet!

What Is The Healthiest Way To Eat Sauerkraut?

Sauerkraut is a delicious, tangy, and nutrient-dense food that has been enjoyed for centuries.

It is made from fermented cabbage and is rich in probiotics, vitamins, and minerals.

But what is the healthiest way to eat sauerkraut?

Here are some tips:

Eat it raw

The best way to get the maximum health benefits from sauerkraut is to eat it raw as cooking can destroy some of its beneficial bacteria.

You can simply take a small portion of sauerkraut straight out of the jar and consume it as a snack or add it to your salad or sandwich.

Do not drain or rinse

It’s best not to drain or rinse sauerkraut before eating it, as doing so can wash away some of the beneficial bacteria and nutrients.

Just scoop out what you need from the jar and enjoy.

Eat it as a side dish

You can also enjoy sauerkraut as a side dish with your meals.

It pairs well with roasted meats, grilled chicken, or baked salmon.

Consider portion control

While sauerkraut can be beneficial for gut health, it’s important not to overdo it as too much of anything can be harmful.

Experts recommend consuming about half a cup (4 ounces) of raw sauerkraut per day for optimal gut health.

In conclusion, incorporating raw sauerkraut into your diet can be extremely beneficial for your overall health.

Eating it raw without draining or rinsing ensures you are getting all of the beneficial probiotics that will promote gut health.

You may want to consider incorporating this fermented food into your diet in small portions daily for optimal results.

Does Sauerkraut Need To Be Cooked?

Sauerkraut is a popular dish made from fermented cabbage that is enjoyed around the world.

It is known for its tangy, sour flavor and is often used as a condiment or side dish.

However, many people wonder if sauerkraut needs to be cooked before eating.

Raw vs Cooked Sauerkraut

Sauerkraut can be eaten both raw and cooked.

Raw sauerkraut refers to the fermented cabbage that has not been heated or cooked in any way.

Cooked sauerkraut, on the other hand, is made by boiling or simmering the kraut until it softens.

Is It Safe To Eat Raw Sauerkraut?


Raw sauerkraut is safe to eat straight out of the jar, as long as it has been properly fermented and stored in clean conditions at an adequate temperature.

Eating raw sauerkraut allows you to benefit from all of the healthy probiotics and enzymes that are present in the fermented cabbage.

The Healthiest Way To Eat Sauerkraut

The healthiest way to eat sauerkraut depends on your personal preference.

  • If you enjoy the tangy flavor and texture of raw sauerkraut, then you may prefer eating it uncooked.
  • If you prefer your vegetables soft and warm, then cooked sauerkraut may be a better option for you.

How Much Raw Sauerkraut Should You Eat Daily For Gut Health?

The amount of raw sauerkraut that you should eat daily for gut health varies depending on several factors such as age, sex, weight, and overall health status.

Generally speaking, consuming 1-2 tablespoons of raw or lightly cooked sauerkraut per day can provide significant health benefits for your gut microbiome.


In summary, sauerkraut can be eaten both raw and cooked according to your personal preference.

Raw sauerkraut is safe to eat straight out of the jar as long as it has been properly fermented and stored at an adequate temperature.

Eating small amounts of raw or lightly cooked sauerkraut daily can significantly improve your gut health due to its probiotic content.

Is Store Bought Sauerkraut Raw?

Sauerkraut, which is known as a fermented food, is made from cabbage, salt and water.

It is produced via a process called Lacto-fermentation that makes it a probiotic-rich food that has many health benefits.

The answer to whether store bought sauerkraut is raw or not depends on the brand in question.

Some brands of sauerkraut are considered raw and unpasteurized while others are pasteurized.

Pasteurization may destroy some of the beneficial bacteria (probiotics) present in the fermented food due to high heat treatment.

Raw Sauerkraut

Raw sauerkraut refers to unpasteurized and uncooked fermented cabbage, which has not undergone any form of processing or heat treatment.

This type of sauerkraut tends to have more beneficial bacteria making it a better choice since they have many properties that promote gut health, boost your immune system and enhance digestion.

Pasteurized Sauerkraut

Most of the store-bought sauerkrauts have been pasteurized by subjecting them to high heat treatments during processing before packaging.

This heating method kills all bacteria found in the kraut hence rendering it dead without any beneficial cultures remaining.

Although these pasteurized products could still be tasty and may maintain their flavor for an extended period, they lack the nutritional value that comes with consuming probiotics.


In conclusion, always check the labels when purchasing storebought sauerkraut as they will indicate whether or not it’s raw or pasteurized.

Also keep in mind the health benefits that come with eating raw/live/fermented foods such as probiotics and active enzymes which are essential for digestion & immunity health support.

How Much Raw Sauerkraut Should I Eat Daily?

The recommended daily intake of raw sauerkraut

The amount of raw sauerkraut one should consume daily may vary depending on one’s health condition and the reason for consuming it.

However, a general guideline is to consume about half a cup of raw sauerkraut per day.

The role of serving size in achieving maximum benefits

It is essential to stick to the recommended serving size to get maximum benefits from consuming raw sauerkraut.

Consuming too little or too much may result in adverse effects; hence moderate consumption is key.

Ways to incorporate more raw sauerkraut into your diet

There are several ways to include raw sauerkraut in your diet.

You can add it as a topping for meals, mix it with salads, or even use it as a side dish.

It is also versatile enough to complement various dishes.

The importance of consulting your doctor before increasing your intake

Before increasing your intake of raw sauerkraut, especially if you have underlying health conditions, consult with your doctor or a registered dietician.

They will advise on the recommended intake or whether consuming it is appropriate for you.

In conclusion, consuming about half a cup of raw sauerkraut per day can greatly boost gut health due to its probiotic content.

However, be sure to stick to the recommended serving sizes and consult with your doctor before increasing your intake.

What Does Raw Sauerkraut Do For You?

Raw sauerkraut is a fermented food made from cabbage that is packed with beneficial bacteria known as probiotics.

These probiotics help to promote healthy digestion and immune function.

Improved Digestion

The live bacteria present in raw sauerkraut can help improve digestion by breaking down food in the gut and promoting the growth of good gut bacteria.

Raw sauerkraut also contains enzymes that can aid in the breakdown of proteins, fats, and carbohydrates.

Enhanced Immune System

The probiotics found in raw sauerkraut have been shown to support the immune system by increasing antibodies and enhancing immunity against pathogens.

These beneficial bacteria stimulate the body’s natural defenses against harmful bacteria, viruses, and fungi, and can even alleviate inflammation in the body.

can you eat sauerkraut raw

Gut Health Support

Raw sauerkraut is an excellent source of prebiotics, which are foods that feed good gut bacteria.

This supports a healthy gut microbiome and can help alleviate conditions such as leaky gut syndrome.

In summary, consuming raw sauerkraut provides numerous health benefits.

It promotes healthy digestion, supports a strong immune system, and aids in maintaining overall gut health.

So go ahead and enjoy this delicious fermented food straight out of the jar!

How Long Does It Take For Sauerkraut To Heal Gut?

The benefits of sauerkraut for gut health

Sauerkraut is a fermented food that is made from finely shredded cabbage and salt.

During the fermentation process, beneficial bacteria called probiotics are produced.

These probiotics provide many benefits for gut health, improving digestion and boosting the immune system.

Sauerkraut also contains high levels of fiber and vitamin C, both of which are essential for maintaining a healthy gut environment.

The timeline for healing with sauerkraut

The length of time it takes for sauerkraut to heal your gut depends on various factors such as the severity of your condition and how much sauerkraut you consume.

Many people report feeling improvements in their gut health within days or weeks of starting to consume raw sauerkraut regularly.

However, it may take up to several months to experience more significant changes in your digestive function and overall health.

Tips for incorporating sauerkraut into your diet

To get the most benefits from sauerkraut, it’s important to consume it raw.

Cooking can kill off the beneficial probiotics that are present in the fermented cabbage.

Start by consuming small amounts of raw sauerkraut every day, gradually increasing as your body gets used to it.

You can add it as a condiment to sandwiches or salads or enjoy it as a side dish with meals.

It’s also important to choose quality sources of sauerkraut if you’re looking for maximum benefits.

Look for unpasteurized versions that contain live cultures, or try making your own at home using organic cabbage.

In conclusion, while there is no set timeline for healing with sauerkraut, regular consumption of this fermented food can provide many benefits for gut health when consumed raw and in moderation over time.

How Much Sauerkraut Should I Eat A Day For Gut Health?

Sauerkraut is one of the best sources of probiotics that can help improve your gut health.

So, it’s essential to consume sauerkraut in moderation to reap its benefits.

Here are some guidelines on how much sauerkraut you should eat daily for gut health:

Start with small servings

If you have never consumed sauerkraut before or are new to including it in your diet, start with small servings of about one tablespoon per day.

Gradually increase the quantity over a few weeks as your body becomes accustomed to it.

Average daily intake

The average adult can generally consume up to 2 ounces (56 grams) of sauerkraut per day.

This amount is sufficient to get the recommended dose of probiotics and improve your gut health.

Consult your doctor

If you have any medical conditions or concerns, it’s always best to consult with your doctor or a qualified nutritionist before adding any new foods to your diet.

Don’t exceed the recommended intake

Although sauerkraut is good for your gut health, it’s not advisable to consume excessive amounts as it could lead to digestive discomfort.

Stick with the recommended daily intake range and monitor how your body responds.

In conclusion, consuming moderate amounts of sauerkraut every day can be beneficial for improving gut health.

However, start with small servings and gradually increase the quantity while keeping within the recommended daily intake range.

Remember, moderation is key when it comes to enjoying the benefits of any food!

How Do Germans Eat Sauerkraut?

Germans have a long history of eating sauerkraut – in fact, they are known for consuming more sauerkraut than any other nation.

Sauerkraut is a common side dish that is served with a variety of German dishes including sausages, mashed potatoes, and roasted pork.

Serving Style

Traditionally, Germans serve sauerkraut warm with various meats, such as pork or sausage.

It can also be served cold as a salad-like dish but is commonly eaten warm.

Cooking Methods

Sauerkraut can be cooked in different ways depending on the dish.

Some like to cook it with bacon or other meats to give it an extra flavor boost.

Others prefer to cook it with apples or apple cider vinegar to add sweetness.


In addition to the traditional sauerkraut recipe, Germans have developed several variations over the years.

For example, “Rotkohl” is red cabbage that has been marinated in vinegar and sugar and then cooked with apples and onions until tender.

There’s also “Weißkohl” which is white cabbage prepared in the same way as traditional sauerkraut.


So there you have it – how Germans eat sauerkraut!

Whether you prefer it hot or cold, with pork or without, there’s no denying that this tangy side dish adds flavor and nutrition to any meal.

Remember, eating raw or cooked sauerkraut both have their own benefits depending on your preference and cooking style!

Does Store Bought Sauerkraut Have Probiotics?

Sauerkraut is a fermented food that can provide a variety of health benefits.

One of the key benefits is the presence of probiotics, which are beneficial live microorganisms that can improve gut health.

What are probiotics?

Probiotics are “good bacteria” that live in your gut and help keep your digestive system functioning properly.

They also play an important role in supporting your immune system and overall health.

Are there probiotics in store-bought sauerkraut?

Store-bought sauerkraut can contain probiotics, but it depends on how it was made.

Most commercial brands are made with vinegar instead of the traditional lacto-fermentation process which involves salt and water.

This type of fermentation produces lactic acid bacteria which create the probiotic benefits.

If you want to ensure that store-bought sauerkraut has probiotics, look for containers that say “raw” or “unpasteurized”.

These types of sauerkrauts still have active bacteria cultures that support gut health.

The benefits of consuming probiotics through sauerkraut

Eating sauerkraut with live cultures provides many health benefits, including:

  • Improved digestion because the good bacteria help break down food and absorb nutrients
  • Better immune function due the release of cytokines or antibodies
  • Reduced inflammation throughout the body with the aid of beneficial enzymes

Probiotics are essential for maintaining overall health and wellbeing, so regularly consuming them through foods like raw sauerkruat is highly recommended.

Should You Drain Sauerkraut Before Eating?

Sauerkraut is a traditional German dish made from fermented cabbage. It is tangy, sour, and has a distinct salty taste.

This dish has been enjoyed for centuries, and it is often eaten as a side dish or used as a topping on hot dogs and sausages.

But the question that many people ask is whether they should drain sauerkraut before eating it?

The answer to this question depends on personal preference and the intended use of the sauerkraut.

Different Ways to Prepare Sauerkraut

There are various ways to prepare sauerkraut, such as raw, cooked, or canned.

If you prefer to eat your sauerkraut raw straight out of the jar or can, then it may be best to drain it first.

This will help eliminate some of the excess liquid and prevent your food from becoming too soggy.

On the other hand, some people enjoy their sauerkraut wet and soupy; in this case, you don’t need to drain it as much.

Benefits of Draining Sauerkraut

The benefits of draining sauerkraut before eating include reducing sodium content since most of it resides in the brine solution.

Moreover, excessive consumption of salt can lead to high blood pressure which can be dangerous in some cases; especially if you have certain health conditions like kidney disease.

Draining off excess brine solution also helps retain flavor and texture; since over-saturated krauts may lose their crunchiness for instance.

Situations Where You Should Not Drain Sauerkraut

If you plan on cooking your sauerkraut with meat or poultry dishes like pork chops or roast beef.

There’s no need to remove any liquid because there will be enough fat from these meats that will render into your krauts creating amazing flavours while retaining its moisture levels.

If you’re using canned varieties in recipes like chowders, stews or casseroles- again there’s no need to remove any juices because they will get absorbed during cooking process and improve overall taste.


Whether you should drain your sauerkraut before eating depends on how you intend to consume it.

If you plan on eating it straight out of the jar or can then draining it might be ideal; but if you want your krauts with more moisture retention for dishes like soups or stews then keeping all juices may enhance flavour profiles while being mindful not consuming too many additional sodium levels through extra brine.

What Is The Difference Between Sauerkraut And Raw Sauerkraut?

Sauerkraut is a type of fermented cabbage traditionally made using only two ingredients: cabbage and salt.

The lacto-fermentation process that takes place over several days or weeks gives sauerkraut its distinct sour flavor.

Raw sauerkraut, on the other hand, is made in much the same way as regular sauerkraut but is not subjected to any form of heat treatment or pasteurization.

This means that it retains all its beneficial nutrients and enzymes, making it an even healthier option than regular sauerkraut.

The health benefits of raw sauerkraut

Raw sauerkraut is rich in probiotics and digestive enzymes that help improve gut health.

Probiotics are beneficial bacteria that help prevent harmful bacteria from taking over in the gut, which can lead to digestive issues such as bloating, gas, and constipation.

Raw sauerkraut also contains vitamin C, K, and B vitamins as well as other antioxidants that help boost immunity and prevent oxidative damage.

How to eat raw sauerkraut

Raw sauerkraut can be eaten straight out of the jar or added to salads, sandwiches, bowls or buddha bowls to add a punch of tangy flavors.

However you choose to eat it, be sure to start with small amounts and gradually increase your intake as your body adjusts.

Consuming too much raw sauerkraut at once can cause digestive upset for some people.

can you eat sauerkraut raw

Cooked vs. raw sauerkraut

Cooking saukerkraut destroys many of its beneficial nutrients including probiotics so consuming it in its raw form provides more nutritional benefits compared to when cooked.

Overall, both regular: cooked (store bought) and raw homemade versions of Sauerkrauts have their own benefits but if you’re looking for maximum gut-health benefits then go for Raw homemade Sauerkruat!

Should You Rinse Sauerkraut Before You Eat It?

Sauerkraut is a traditional fermented food that is made by finely slicing cabbage and fermenting it with salt.

Sauerkraut can be eaten raw or cooked, but many people wonder if they should rinse it before eating it.

Here are a few factors to consider:

The benefits of rinsing sauerkraut

  • Rinsing sauerkraut can remove excess salt from the cabbage.
  • If you are sensitive to the flavor or smell of sauerkraut, rinsing can help to remove some of the sour taste and odor.
  • Rinsing can also help to remove any debris or small pieces of cabbage that may be present in the jar.

Reasons not to rinse sauerkraut

  • If you want to get the full health benefits of sauerkraut, then don’t rinse it. The beneficial bacteria in the fermented cabbage are what make sauerkraut so good for gut health, immune function, and digestion.
  • Rinsing the sauerkraut can also remove some of the probiotics and beneficial enzymes that naturally occur during the fermentation process.
  • If you have bought store-bought sauerkraut, chances are that it has already been washed and pasteurized, which means rinsing could actually strip away what little nutritional value is left.

In general, there is no right or wrong answer when it comes to rinsing your sauerkraut.

If you prefer a milder flavor, feel free to give your kraut a quick wash before serving.

However, if maximum health benefits are your goal then don’t rinse your kraut.

Do You Heat Up Sauerkraut Or Eat It Cold?

Sauerkraut is a fermented cabbage that has been used for centuries as a part of central European cuisine.

It is known for its tangy flavor, probiotic content, and potential health benefits.

It is available in the market as a raw, refrigerated product or canned sauerkraut after being heated.

But what is the best way to consume sauerkraut: raw or cooked?

Cold Sauerkraut

Cold sauerkraut is usually sold as a preservation method and will often come in glass jars.

After fermentation, it’s best to store sauerkraut in the fridge since temperatures higher than 75°F can cause unwanted bacterial growth.

You can consume cold sauerkraut straight from the jar or add it to your meals when you want to add some crunch and tanginess.

Raw sauerkraut has higher levels of beneficial bacteria, enzymes and vitamins intact making it more nutritious for our bodies

Heated Sauerkraut

You can cook sauerkraut if you prefer a milder flavor or if you want to use it as an ingredient in soups and casseroles.

The heat kills off some of the beneficial bacteria but it still retains most of its nutrients.

If heating canned sauerkrauts then they have already been cooked during processing so there’s no need to reheat them unless you want them hot.

The Bottom Line

Both versions are great options depending on your preferences and meal plans.

If you want maximum nutritional value, opt for raw, cold-pressed sauerkrauts that are unpasteurized without preservatives.

If you are using heated versions make sure they don’t contain any added sugars or artificial preservatives.

Sauerkrauts have many health benefits such as aiding digestion, boosting immunity and reducing inflammation in the body.

Collectively adding some amount of fermented foods like Sauerkraud daily can help improve gut health along with other lifestyle modifications like healthy eating habits, stress management techniques etc.

can you eat sauerkraut raw


Try the simplest way to make classic sauerkraut using raw cabbage. This fermented food is great for your gut and goes very well with sausages and mustard
Prep Time: 30 minutes
Total Time: 30 minutes
Course: Appetizer
Cuisine: American
Keyword: Sauerkraut
Servings: 5
Calories: 104kcal


  • 2 kg white cabbage very firm, pale green
  • 3 tbsp sea salt coarse crystal
  • 1 tsp caraway seeds
  • 1 tsp peppercorns


  • Wash a big bowl or tub thoroughly, and then fill the kettle with boiling water to rinse. Make sure everything touching the cabbage, including your fingertips, is thoroughly cleaned. Use a container that will accommodate the softened cabbage snugly, leaving a few inches of space at the top to prevent overflow.
  • Using a food processor makes short work of finely slicing the cabbage. In a bowl or container, arrange the salt and the cabbage in layers. Repeat after waiting five minutes after massaging the salt into the vegetables. The result should be a significantly smaller amount of cabbage resting in its own brine. Peppercorns and caraway seeds should be combined.
  • Cover the surface of the cabbage entirely with a sheet of cling film, then press out all the air bubbles from below. Weigh the cabbage down using a couple of heavy plates, or other weights that fit your bowl, and cover as much of the cabbage as possible. The level of the brine will rise to cover the cabbage a little. Cover the tub and leave in a dark place at a cool room temperature (about 18-20C) for at least five days. It will be ready to eat after five days, but for maximum flavour leave the cabbage to ferment for anywhere between 2-6 weeks (or until the bubbling subsides).
  • Check the cabbage every day or so, releasing any gases that have built up as it ferments, giving it a stir to release the bubbles. If any scum forms, remove it, rinse the weights in boiling water and replace the cling film. You should see bubbles appearing within the cabbage, and possibly some foam on the top of the brine. It’s important to keep it at an even, cool room temperature – too cool and the ferment will take longer than you’d like, too warm and the sauerkraut may become mouldy or ferment too quickly, leading to a less than perfect result.
  • As the cabbage ferments longer, the sourness will increase, so sample it occasionally. When the flavor is to your liking, move it to smaller, sterile jars. will last up to six months in the refrigerator.



Calories: 104kcal | Carbohydrates: 24g | Protein: 5g | Fat: 0.5g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.1g | Sodium: 4258mg | Potassium: 698mg | Fiber: 10g | Sugar: 13g | Vitamin A: 398IU | Vitamin C: 146mg | Calcium: 169mg | Iron: 2mg
Tried this recipe?Let us know how it was!
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