Finding the Best Raw Sauerkraut for Better Health and Flavour

May 9, 2025

Are you craving something tangy yet healthy? You've heard your friends rave about the zesty kick and probiotic goodness of sauerkraut. Inspired, you head to the supermarket to buy and try it yourself. But instead of a single brand, you find a bewildering array of options. 'Raw,' 'pasteurised,' 'organic,' 'flavoured'—the labels confuse you more. How do you choose the best raw sauerkraut from this lot?

Steering through the sauerkraut aisle can feel overwhelming, especially when you're looking for the best option for your health and taste buds. This blog will be your ultimate guide, cutting through the confusion and helping you discover the perfect sauerkraut to elevate your meals and support your well-being. So, let's explore the world of fermented cabbage and find your ideal kraut!

What is sauerkraut?

Sauerkraut is fermented cabbage, a simple and versatile dish that has been enjoyed for centuries. The name comes from two German words: 'sauer' meaning sour, and 'kraut' meaning cabbage. Though it's mostly associated with German cuisine, sauerkraut's origins can be traced back even further. It became popular due to its ability to preserve cabbage during long winters and sea voyages.

The making of sauerkraut is a time-honored tradition through a process known as lacto-fermentation:

Fresh cabbage is shredded and then layered with salt.
The salt draws out the cabbage's natural juices, creating a brine.
Naturally occurring Lactobacillus bacteria on the cabbage leaves thrive in this salty environment.
They convert the natural sugars in the cabbage into lactic acid, which not only gives sauerkraut its characteristic tangy flavour but also acts as a natural preservative.

Different cabbage varieties for making sauerkraut

While sauerkraut traditionally uses green cabbage, this versatile ferment can be made using a variety of cabbages, each contributing its unique characteristics to the final product:

Green cabbage: The most common and classic choice, green cabbage produces a sauerkraut with a mild, slightly sweet flavour and a crisp texture. It's a reliable base for a balanced and traditional kraut.
Red cabbage: Using red cabbage results in a visually stunning sauerkraut with a vibrant reddish-purple hue. It offers a slightly earthier and sometimes sweeter flavour compared to green cabbage and boasts a higher antioxidant content.
Savoy cabbage: With its delicate, crinkled leaves, Savoy cabbage yields a more tender sauerkraut with a milder, somewhat earthy flavour. Its softer texture provides a different mouthfeel than the crisper varieties.
Napa cabbage: While less traditional, Napa cabbage can also be fermented into sauerkraut. It produces a milder and slightly sweeter kraut with a more delicate texture.

The choice of cabbage influences the colour and flavour profile of the sauerkraut, ranging from light green and crisper texture to reddish-purple and softer texture.

Whichever cabbage variety you choose, the lacto-fermentation process transforms it into a probiotic-rich, flavourful condiment. Let's explore the magic behind lacto-fermentation and why it's a game-changer!

Understanding lacto-fermentation

Lacto-fermentation is a natural process where beneficial bacteria, specifically Lactobacillus strains or lactic acid bacteria, convert sugars into lactic acid. It is an age-old preservation technique that enhances the digestibility and nutritional value of the food. In the case of sauerkraut, lacto-fermentation transforms simple cabbage into a tangy, probiotic-rich powerhouse.

Lacto-fermentation isn't just a process that transforms the taste and flavour of the food. It has several other benefits:

Preservation: The lactic acid produced during this process forms a highly acidic environment. It wards off harmful bacteria, allowing sauerkraut to remain safe and edible for extended periods without refrigeration. This minimises food waste and ensures a steady supply of nutritious food.
Improves digestibility: It breaks down carbohydrates and anti-nutrients inherent in raw cabbage, making sauerkraut easier on the stomach. This is particularly beneficial for those with digestive sensitivities who may struggle with raw cabbage's abrasive effects.
Enhances nutritional value: Lacto-fermentation can help enhance the bioavailability of existing nutrients and generates unique compounds:
- Probiotics: These live bacteria bolster gut health by promoting a balanced intestinal environment.
- Lactic acid: This is responsible for sauerkraut's vibrant tang and inherent preservative qualities.
- Enzymes: These biological catalysts support digestion, aiding in the breakdown and assimilation of food.
- Vitamins: Notably, fermented cabbage boasts elevated levels of vitamin C and various B vitamins, which are vital for overall health.
- Antioxidants: These are known for their anti-inflammatory properties and promote a healthy gut ecosystem.

Nutritional composition of sauerkraut

Below is a breakdown of the key nutritional composition in a single one-cup serving (142g) of sauerkraut:

Nutrient	Amount	% Daily Value
Calories	27	-
Carbohydrates	6.1 g	-
Fiber	4.1 g	-
Protein	1.29 g	-
Vitamin C	20.9 mg	23%
Vitamin K	18.5 μg	15%
Iron	2.09 mg	12%
Vitamin B6	0.185 mg	11%
Potassium	241 mg	5%
Calcium	43 mg	3%

So, what's next for your sauerkraut journey? Here's how to pick the best jar from the supermarket shelves.

How to choose the best sauerkraut?

'You absolutely have to try this brand,' your friend says, pulling out a jar of sauerkraut. But then, your neighbour chimes in, 'Oh, no, you need this one! It's locally made, and the flavour is incredible.' You're standing in the store, staring at the jars and wondering which to choose. Here are some tips to help you find the perfect sauerkraut jar:

Look for raw, unpasteurised varieties: These varieties contain live and active cultures, offering the maximum probiotic benefits. Pasteurisation might kill these good bacteria, so avoid choosing pasteurised versions. Usually, sauerkraut stored in a refrigerator is raw and unpasteurised.
Scrutinise the labels: Ensure the sauerkraut explicitly states it contains live and active cultures. These confirm the presence of beneficial bacteria.
Check ingredients: Ideally, sauerkraut should only contain cabbage and salt. Avoid added sugars, vinegar, or artificial preservatives, as they can sabotage the natural fermentation process.
Opt for organic: Organic sauerkraut minimises exposure to pesticides and other harmful chemicals, providing an additional layer of safety.
Examine the packaging: Ensure the jar is intact and free from leaks. Glass jars are generally preferred over other materials as they are non-reactive.
Assess the brine: A cloudy brine indicates the presence of live cultures. Ensuring that the sauerkraut is submerged in the brine is crucial for maintaining its freshness and quality.
Evaluate the texture: The sauerkraut should have a crisp texture for a satisfying crunch. Avoid any that are overly soft or have a discoloured appearance, as these could indicate inferior quality or improper storage.
Explore flavour variations: Traditional white cabbage is a classic, and red cabbage offers a different taste profile. Some brands infuse unique elements like caraway seeds or juniper berries to spice things up.
Consider the source: Look for brands that use traditional fermentation methods and support local or small-batch producers. They often adhere to higher quality standards, making them more dependable choices.
Read customer reviews: Online reviews can provide valuable insights into the taste, texture, and overall quality of sauerkraut, helping you choose the best brand.

Now that you're armed with all the intel, you might be wondering why raw, unpasteurised sauerkraut is still worth the hype. Let's find out!

Why opt for raw, unpasteurised sauerkraut?

You might think, 'Why choose the unpasteurised option when everyone is behind processed foods today?' When it comes to sauerkraut, the answer lies in the vibrant ecosystem of beneficial bacteria that thrive in its raw, unadulterated state. Choosing raw sauerkraut means choosing a powerhouse of probiotics, a living food that can significantly impact your gut health and overall well-being. Let's understand the role of probiotics in detail, as it will help you determine why going raw is best!

Probiotics

Probiotics are the good or beneficial bacteria that naturally exist in your gut. They play a crucial role in maintaining a healthy gut microbiome, the complex community of microorganisms (bacteria, viruses, fungi, etc.) residing in your digestive tract. These friendly bacteria keep your gut balanced by preventing the overgrowth of harmful microorganisms and contributing to overall health. Let's look at how probiotics benefit you in different ways:

Digestion: Probiotics aid in the breakdown of complex carbohydrates, fibers, and other food components that your body might struggle to digest on its own. They enhance the absorption of essential nutrients and promote healthy digestion, thus alleviating common digestive issues like bloating, gas, constipation, and diarrhoea.
Immunity: Probiotics strengthen the gut barrier, preventing harmful pathogens from entering the bloodstream. They stimulate the production of antibodies and other immune cells, enhancing your body's ability to fight infections. They also help regulate immune responses, potentially reducing the risk of allergies and autoimmune diseases.
Chronic diseases: Chronic inflammation is linked to various health problems, including heart disease, diabetes, and certain cancers. By maintaining a healthy gut microbiome, probiotics can help modulate inflammatory responses and potentially lower the risk of chronic diseases.
Mental health: The gut-brain axis, a complex communication network between your gut and brain, plays a crucial role in mental health. Probiotics can influence the production of neurotransmitters, such as serotonin, which are involved in mood regulation. They may help reduce symptoms of anxiety, depression, and stress.

Watch the video below to see how probiotics can make a difference in your life. The Good Bug's experts explain how a probiotic-rich diet can significantly improve good cholesterol levels.

Additional benefits of raw sauerkraut

Raw sauerkraut is known for its probiotic content, but that's not the only reason that makes it beneficial and healthy. Here's why opting for raw sauerkraut is in your best interests:

Nutrient content: Raw sauerkraut retains a higher nutrient content compared to its pasteurised counterpart. The heat during pasteurisation diminishes certain heat-sensitive vitamins, minerals, and enzymes, notably vitamins C and K. Raw sauerkraut's ability to maintain these nutrients makes it a more valuable dietary choice.
Flavour: The vibrant, tangy flavour of raw sauerkraut is unmatched. It offers a crisp, refreshing taste that adds a delightful zing to any meal. This flavour profile is often diminished during the pasteurisation process.

Raw sauerkraut vs. canned sauerkraut

While visiting a supermarket, you might notice that sauerkraut is available in jars and cans. Though you might be tempted to buy canned sauerkraut due to its long shelf life, know that you would be missing out on the goodness of probiotics if you opt for it. Let's look at the key differences between raw sauerkraut and canned sauerkraut:

Packing and heating:

Raw sauerkraut: Packed without heat treatment. It undergoes natural lacto-fermentation and is stored in its own brine, preserving live cultures.
Canned sauerkraut: Subjected to high heat during the canning process. This heat treatment extends shelf life but kills beneficial bacteria.

Health benefits:

Raw sauerkraut: Rich in live probiotics, enzymes, vitamins, and antioxidants. Supports gut health, immune function, and overall well-being.
Canned sauerkraut: Significantly lower probiotic content due to heat processing. Still contains some nutrients and fiber but lacks the live cultures.

Colour and taste:

Raw sauerkraut: Vibrant, crisp texture with a bright, tangy flavour. The colour is typically a pale yellow to light green, depending on the cabbage variety.
Canned sauerkraut: Softer texture, often mushier, with a milder, less complex flavour. The colour may be duller and more uniform due to processing, masking the natural variations that different cabbages provide.

Also read: Is Sauerkraut Acidic, Alkaline, or Balanced Food for Human Health

So, with all these differences laid out, one important question remains: Does all sauerkraut actually contain those gut-friendly probiotics? Let's clear up some common confusion!

Does all sauerkraut have probiotics?

It's a common misconception that all sauerkraut, simply by virtue of being fermented, contains live probiotics. While fermentation is the process that creates these beneficial bacteria, not all sauerkraut retains them. The key factor lies in how the sauerkraut is processed after fermentation.

Homemade sauerkraut: Homemade sauerkraut is often your best bet for a probiotic-rich experience. When you make sauerkraut at home using traditional methods, you're likely to end up with a product teeming with live probiotics. The fermentation process occurs naturally, and the sauerkraut is typically stored in its own brine without further processing.
Store-bought sauerkraut: Commercial store-bought sauerkraut can be a mixed bag in terms of probiotic content. It may be raw and unpasteurised, retaining its probiotic content, or pasteurised, which changes the probiotic landscape.

The impact of pasteurisation

Pasteurisation is a heat treatment applied to foods to kill harmful bacteria and extend shelf life. While this is beneficial for food safety, it also eliminates the beneficial bacteria created during fermentation. Therefore, pasteurised sauerkraut, while still offering some nutritional value, will have a drastically reduced or non-existent probiotic content.

For this reason, raw sauerkraut is often recommended for those seeking to enhance their gut microbiome, despite its need for refrigeration and shorter shelf life.

Also read: Delicious Pairings: What Goes Good with Sauerkraut?

With this knowledge of how processing affects probiotics, let's scope out some brands that deliver on their promise of live cultures.

Best raw sauerkraut brands

Are you ready to find your perfect kraut? With so many brands popping up, it can be tricky to know where to start. To help you on your quest for the best raw sauerkraut, we’ve rounded up five top brands known for their quality, flavour, and commitment to traditional fermentation. Compare these options and choose the ideal one:

The Good Bug

The Good Bug is a Mumbai-based health and wellness brand that offers a range of dietary supplements, fermented drinks, and pickles to improve gut health. Their raw sauerkraut is crafted using traditional fermentation methods, ensuring a rich probiotic profile. They use organic ingredients, avoiding unnecessary additives.

Unique features: Raw, natural, and unpasteurised with 98% less fat and oil-free.
Live cultures: 1 billion CFU (colony-forming unit) count
Availability: Online
Price: ₹ 299/- (1×350 gm)

Interested in trying The Good Bug's raw sauerkraut? Experience the benefits of traditional fermentation and support your gut health. Click here to purchase and learn more!

Bombucha

Bombucha is a fermented foods company based in Mumbai. It is known for its artisanal approach to sauerkraut, often incorporating unique flavour combinations. Using the finest organic vegetables paired with Himalayan pink salt, this sauerkraut benefits from a rich profile of live cultures and enzymes. Their sauerkraut is fermented in small batches, allowing for careful control of the process.

Unique features: Additional flavours of dill, juniper berries, and caraway seeds.
Availability: Online
Price: ₹340/- (1×450 gm)

Urban Platter

Urban Platter is known for their gourmet and speciality foods, including raw sauerkraut. Crafted with organic green cabbage, beetroot, dill, mustard seeds, and Himalayan pink salt, they offer a ready-to-eat sauerkraut with probiotic goodness. Urban Platter's sauerkraut is distinctly sour, making it a perfect add-on for your salads and sandwiches.

Unique features: No added vinegar or preservatives
Availability: Online and in-store
Price: ₹445/- (1×450 gm)

Craft Meat & Co

Founded in Kerala, Craft Meat & Co is an artisanal sausage and cured meat company. They also offer other food products, including sauerkraut. Craft Meat & Co follows traditional recipes and fermentation techniques with organic ingredients. Their handmade authentic German-style sauerkraut is the perfect addition to any gourmet food lover's pantry.

Unique features: Additional flavour of garlic and caraway
Availability: Online and in select deli
Price: ₹275/- (1×275 gm)

Kase Cheese

This Chennai-based brand focuses on making artisanal cheeses. Though primarily known for their fresh and aged cheese varieties, they also produce raw sauerkraut. For those who appreciate traditional methods, Kase Cheese presents sauerkraut fermented in time-honoured processes with high-quality ingredients.

Unique features: Flavourful and packed with probiotics
Availability: Online and in-store
Price: ₹400/- (1×150 gm)

Choosing the best raw sauerkraut is an investment in your health and taste buds. By understanding lacto-fermentation and the importance of raw and unpasteurised varieties, you can now confidently go sauerkraut shopping. From the timeless classic with a hint of caraway to the more exotic turmeric or kimchi-inspired varieties, the ideal sauerkraut is the one that you look forward to incorporating into your meals regularly.

If you're looking for a reliable and delicious raw sauerkraut to kickstart your journey, The Good Bug offers a carefully crafted product that prioritises quality, flavour, and gut health. Visit our website to explore the world of gut-friendly, delectable ferments and begin your enriching journey towards better health!