The health benefits of sauerkraut

It's packed with vitamins, fibre and probiotics, but can sauerkraut boost your overall well-being? We look at the surprising research on this fermented food.

Sauerkraut in a bowl with a jar in the background

Sauerkraut is essentially fermented cabbage. Fermentation is a method of preserving food that dates back more than 2,000 years. During the fermentation process, beneficial probiotics, or ‘live bacteria’, are produced, and these probiotics are what give sauerkraut most of its health benefits.

Sauerkraut is a good form of dietary fibre and contains vitamins C and K, potassium, calcium and phosphorus.

Try our simple sauerkraut recipe to make your own at home. One serving of sauerkraut is approximately ½ cup or 50g.

What are the health benefits of sauerkraut?

The beneficial probiotics found in sauerkraut are important for good digestive health, and whilst more research is needed into the exact types of beneficial bacteria found in sauerkraut and other fermented foods, we do know that they ‘feed’ the good bacteria in your gut and can help to combat inflammation.

Research has shown that probiotics help to reduce some digestive symptoms such as gas, bloating, constipation and may be beneficial to those suffering with conditions such as Crohn’s and ulcerative colitis.

There is increasing research on the importance of good gut bacteria in supporting overall long-term health, including how probiotics from cultured foods such as sauerkraut may reduce your risk of conditions such as depression and Alzheimer’s.

Sauerkraut also contains enzymes that help the body to break down food into smaller, and more easily digestible molecules which in turn helps the body to absorb more nutrients.

Sauerkraut in a jar with a spoon on top

Can sauerkraut help to support your immune system?

Most of our immune system is found in our gut, so with its gut-supporting properties it’s easy to see how sauerkraut can also be of benefit to your immune system too. The good bacteria from sauerkraut helps to keep the lining of your digestive system healthy. A strong gut lining stops any unwanted substances or toxins from ‘leaking’ into your body and thereby causing an immune response. These same bacteria may also support your natural antibodies and reduce your risk of infections.

Read more about how to avoid catching a cold and how to treat the common cold naturally.

Can sauerkraut help with weight loss?

Some research has shown that consuming probiotic-rich foods such as sauerkraut can reduce your risk of obesity and aid weight loss, although more research needs to be done in this area. Sauerkraut is a good source of fibre which helps to keep you fuller for longer.

Sauerkraut on a spoon resting on a wooden table

What about the salt content in sauerkraut?

Sauerkraut is high in sodium. Just one ½ cup/50g serving will provide approximately a third of your RDA sodium intake for a UK adult, so keep an eye on your salt intake if you add sauerkraut to your diet.

Try our simple sauerkraut recipe or read our health benefits of fermenting.

This article was last reviewed on 4th July 2018 by Kerry Torrens.

A nutritionist (MBANT) Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT).

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at

All health content on is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.




Comments, questions and tips

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11th Jul, 2017
Recipe: Sauerkraut - Spaghetti cook 350g spaghetti al dente. drain 2 tins sauerkraut. dice 200g bacon & fry until crisp. add drained sauerkraut & 400ml single cream. When heated through, add cooked spaghetti, season & mix well. food of the gods!
Anne Hubbard's picture
Anne Hubbard
8th Jan, 2019
What quantity is recommended as a healthy daily dose?
Trudy McCann's picture
Trudy McCann
26th Nov, 2018
Excellent information! Eat two Tablespoons with each meal daily and you will improve gut health, painlessly. DO NOT HEAT IT over 105 degrees F! You will kill the health benefits, the probiotics will die. The other comment totally cancels the healing benefit for the purpose the Sauerkraut is eaten! You can make salad with a heap of Sauerkraut - cubed tomato, sliced red onion, celery, brewer's yeast, Avocado, squeeze Lemon, and sprinkle with Italian herbs. That is delicious, nutritious, and healthy for you~!