Is Sauerkraut Acidic, Alkaline or Balanced Food for Human Health?

March 11, 2025

Fermented foods have been making quite a buzz lately, and one dish that’s often at the centre of the conversation is sauerkraut. This simple fermented cabbage has found its way into kitchens worldwide thanks to its gut-friendly probiotics and impressive health benefits. But with all the attention it’s getting, there’s one question that keeps popping up: Is sauerkraut acidic or alkaline food?

In this blog, we’ll dive into this question and explore how sauerkraut fits into your diet. From its impact on digestion to the pH debate, we’ll break down everything you need to know to understand how this tangy treat really works for your health.

Understanding the nature of sauerkraut

Sauerkraut is a simple yet powerful fermented food made from shredded cabbage, left to ferment in its own juice, often with a pinch of salt. While you can add extra vegetables or spices to mix things up, cabbage remains the star of the show. That’s because cabbage leaves contain natural cultures that kickstart the fermentation process, turning it into the tangy, salty treat we love.

Despite its strong ties to Germany, sauerkraut actually has roots in ancient China, where it was first created over 2,000 years ago. The technique spread across Europe, becoming a staple, especially in Germany and Eastern Europe. The fermentation itself is carried out by lactic acid bacteria, which break down sugars in the cabbage, turning them into lactic acid. This is what gives sauerkraut its characteristic tartness and helps preserve it for longer.

But sauerkraut isn’t just about flavour. It’s a powerhouse of probiotics that support a healthy gut, dietary fibre, vitamins A, B, C, and K, and essential minerals. When eaten raw, sauerkraut offers the added benefit of live cultures that aid digestion and promote a balanced gut microbiome. So, whether you’re enjoying it on the side or as the star of the dish, sauerkraut is not just a tasty addition; it’s a health-boosting food with a rich, centuries-old tradition.

Acidic and alkaline properties of sauerkraut

When we discuss food as acidic or alkaline, we’re not just referring to taste; we’re also examining how the food impacts the body once it has been digested.

Acidic foods tend to leave an acidic residue in the body.
Alkaline foods leave an alkaline residue.

The terms acidic, acid-forming, and alkaline-forming are important when discussing how foods affect the body. Acidic refers to the pH of the food itself, while acid-forming and alkaline-forming describe how the food impacts your body’s overall pH after digestion.

Sauerkraut is an interesting case because, although it’s made through an acidic process (fermentation), it has an alkaline-forming effect once the body processes it, making it a great addition to your diet for balancing your pH levels. Let’s break down how this works and what it means for your body.

Why is sauerkraut acidic?

The acidity in sauerkraut comes from the fermentation process.

When cabbage is shredded and salted, lactic acid bacteria begin to break down the sugars in the cabbage, converting them into lactic acid.
The lactic acid formed during this process is what gives sauerkraut its acidic nature. This acidity is why sauerkraut may feel sharp or sour when you taste it.

While this acid gives sauerkraut its unique flavour, it also has some important health benefits, particularly when it comes to digestion.

The lactic acid helps balance the pH in the stomach, which is already quite acidic, making it easier for your body to break down food. It’s also worth noting that the acidic environment of the fermentation process is perfect for cultivating the beneficial bacteria that sauerkraut is known for, which can support your gut health and overall well-being.

How does sauerkraut become alkaline in the body?

Although sauerkraut tastes acidic, its effect on the body is quite different. After it’s digested, sauerkraut has an alkaline-forming impact.

This might sound counterintuitive, but it’s due to the way the body processes lactic acid (and other organic acids like citrates and acetates). These acids are metabolised in a way that leaves behind an alkaline ash residue, which helps to create a more alkaline environment in the body.

This means that even though sauerkraut starts off as acidic, it actually helps balance your body’s pH and promotes alkalinity after digestion. Its ability to neutralise acidity contributes to a more alkaline environment in the body for those looking to balance their body’s pH levels. If you want to enjoy the goodness of this superfood, order The Good Bug’s sauerkraut now for a flavourful gut boost.

Health benefits and risks of sauerkraut

Sauerkraut isn’t just a tangy condiment; it’s packed with health benefits, from boosting gut health to supporting your immune system. However, as with anything, there are a few things to keep in mind before adding it to your diet. Let’s break down the benefits and risks of sauerkraut.

Health benefits of sauerkraut

Gut health and digestion: Sauerkraut is rich in lactic acid bacteria, which help balance your gut flora and support digestion. Studies suggest it can alleviate symptoms of irritable bowel syndrome (IBS) by improving digestion and reducing bloating. The prebiotics from cabbage also nurtures these beneficial bacteria.
Reducing inflammation: Sauerkraut contains compounds like vitamin C, vitamin E, and allyl isothiocyanate, which have anti-inflammatory properties. These nutrients help reduce chronic inflammation, a risk factor for many health conditions. Though more research is needed, sauerkraut’s role in supporting a healthy inflammatory response is promising.
Immune system support: The probiotics and vitamin C in sauerkraut help regulate immune function. Sauerkraut has the potential to boost your immune system, making it a great food to help keep you healthy, especially during the colder months when immune support is key.
Antioxidant power: Sauerkraut is full of antioxidants, including vitamin C and kaempferol, which protect the body from oxidative stress. These antioxidants help neutralise free radicals and may lower the risk of chronic diseases, including heart disease and cancer.
Potential anticancer effects: Research suggests that the lactic acid bacteria in sauerkraut might have anticancer properties. Studies also show that consuming raw cabbage and sauerkraut could be linked to a lower risk of breast cancer. While promising, these findings need further investigation.

Risks of sauerkraut

While sauerkraut is generally healthy, there are a few risks to keep in mind.

Histamine intolerance: Sauerkraut is high in histamine, which can cause digestive issues and allergic reactions in some people. If you have histamine intolerance, sauerkraut might not be the best choice for you.
High sodium content: Sauerkraut can be high in sodium, with one cup containing up to 1,000 milligrams. If you’re watching your sodium intake or have high blood pressure, you should be mindful of how much sauerkraut you consume. Rinsing it or choosing a low-sodium version can help reduce the salt.
Drug interactions: Sauerkraut contains tyramine, which can interact with monoamine oxidase inhibitors (MAOIs), a class of drugs used for depression and anxiety. If you’re taking MAOIs, it’s a good idea to consult your healthcare provider before incorporating sauerkraut into your diet.

If you’re looking to add some gut-friendly goodness to your diet, The Good Bug’s sauerkraut could be the perfect fit, as it is packed with probiotics and crafted to boost your health.

Nutritional value of sauerkraut

Sauerkraut is a low-calorie food that packs a punch when it comes to nutrients. Here's a quick look at its key nutritional value:

Calories: 54.6 per one-cup serving (140g)
Carbohydrates: 5.8g, with 3.9g coming from fiber and 2.4g from natural sugars
Fat: 3.5g (1.65g saturated fat, 1.0g monounsaturated, 0.6g polyunsaturated)
Protein: 1.3g per serving
Vitamins and minerals:
- Vitamin C: 17.9mg (19.9% of your daily value)
- Vitamin K: 19.6mg (16.3% of your daily value)
- Vitamin B6: 0.23mg (13.5% of your daily value)
- Iron: 1.9mg (10.6% of your daily value)
- Potassium: 231mg (4.9% of your daily value)
Sodium: 925mg per cup, so be mindful if you're watching your salt intake.

Sauerkraut is a fiber-rich, vitamin-packed food that supports your overall health.

Safety and consumption recommendations

Sauerkraut is a nutritious, probiotic-rich food, but like anything, moderation is key. Start by consuming about 1 tablespoon (10g) per day, and if you feel comfortable, gradually increase to 6 tablespoons (60g). However, it’s important not to overconsume sauerkraut, as it can be high in sodium.

To get the most benefit from sauerkraut, aim to make it a regular part of your diet. Consistency is crucial—eating it daily can help you maintain a healthy gut microbiome and support overall digestive health. While you can enjoy sauerkraut at any time of day, many people find it works best when eaten in the morning. Watch this video to learn more about gut microbes and their impact on your health.

Sauerkraut is versatile and can be added to many dishes, whether hot or cold. Some tasty ideas include:

Adding it to a salad for a tangy kick
Mixing it with rice for extra flavour and texture
Topping a sandwich for added crunch
Pairing with scrambled eggs or avocado toast for a delicious contrast
Serving alongside oily fish like mackerel for a flavourful contrast

Incorporate sauerkraut into your meals however you like, whether it's on a hotdog, as a dip for chips, or on a burrito—the options are endless.

Sauerkraut is a unique food that’s acidic in taste but promotes an alkaline environment once digested, helping balance your body’s pH. Its probiotics, fiber, and vitamins support gut health, boost immunity and reduce inflammation when consumed regularly. Just be mindful of its high sodium content and enjoy it in moderation. And if you are looking to add more sauerkraut to your routine, try The Good Bug's sauerkraut, as it brings the perfect balance of flavour and health benefits, making it an easy and tasty choice for your gut!