The Sauerkraut Hunt: Is it Easily Available?

May 12, 2025

Sauerkraut—you've heard whispers in the wellness circles, perhaps even seen it pop up in health food blogs. This tangy, fermented cabbage is a powerful, gut-friendly addition to a healthy diet, and you're eager to try it. But then, a question arises: Where can you find sauerkraut? Is it easily available in the market?

This blog is your guide to exploring whether sauerkraut is a rare find or a surprisingly accessible addition to your grocery list. You’ll also learn where to find it—whether shopping at your local supermarket or making a batch at home. So, let’s go on a tangy treasure hunt!

Understanding sauerkraut

Sauerkraut is a traditional dish made by fermenting finely shredded cabbage. This resulted in a culinary staple boasting a unique tangy flavour and a satisfyingly crisp texture.

Historically, sauerkraut has played an essential role as a food preservation method. It was believed to have been used by Chinese workers building the iconic Great Wall around 220 B.C. Later, it became popular in Central and Eastern Europe, especially in German cuisine. The word ‘sauerkraut’ is derived from the two German words ‘sauer’ and ‘kraut,’ meaning ‘sour cabbage.’

Fermenting the cabbage could extend its shelf life and ensure a nutritious food source throughout the leaner months. This simple technique of layering shredded cabbage with salt not only prevented spoilage but also unlocked a wealth of flavour and health benefits. Let’s take a closer look at lacto-fermentation of sauerkraut:

When salted cabbage is left to sit in an anaerobic (oxygen-free) environment, naturally occurring lactic acid bacteria (LAB) present on the cabbage begin to thrive.
These beneficial bacteria consume the natural sugars within the cabbage, converting them into lactic acid.
This lactic acid acts as a natural preservative and imparts that signature sour, slightly acidic taste.
The fermentation process also contributes to the sauerkraut's delightful crunch.

Nutritional profile

Besides preserving sauerkraut, the fermentation process enhances its nutritional profile. Consuming sauerkraut can boost your vitamin and mineral intake. Here's a glimpse into the nutritional profile of approximately 1 cup (142 grams) of sauerkraut:

Nutrient	Amount per serving
Calories	27
Carbohydrates	6 g
Dietary fiber	4.1 g
Protein	1.3 g
Fats	0.2 g
Vitamin C	34% of the Daily Value (DV)
Vitamin K	15% of the DV
Iron	11% of the DV
Vitamin B6	10% of the DV
Folate	9% of the DV
Calcium	4% of the DV
Potassium	241.4 mg
Sodium	938.6 mg

Now that you know what nutrients are in this tangy treat, let's see how it benefits your body!

Health benefits of sauerkraut

Sauerkraut isn't just a flavour enhancer for your meals; it's a nutritional powerhouse brimming with benefits that extend far beyond its unique taste. Incorporating sauerkraut into your diet can be a surprisingly impactful way to boost your overall well-being:

Gut health and digestion: Sauerkraut is teeming with live and active probiotic bacteria, similar to those found in your gut. These beneficial microorganisms contribute to a healthy gut microbiome, which is crucial for efficient digestion. They can help break down food, improve nutrient absorption, and even alleviate symptoms of digestive discomfort like bloating and gas.
Immune system support: A balanced gut microbiome, fostered by the probiotics in sauerkraut, helps strengthen your gut lining, preventing harmful substances from entering your body and triggering an immune response. Additionally, sauerkraut is a good source of Vitamin C, a well-known antioxidant that plays a vital role in supporting various immune functions.
Bone and joint health: Sauerkraut is also rich in Vitamin K2, a nutrient vital for bone health. This vitamin helps with calcium metabolism, directing calcium to your bones, enhancing their strength and reducing the risk of osteoporosis—a boon for maintaining joint health over time.
Cardiovascular health: The fiber and probiotics in sauerkraut assist in regulating cholesterol levels. Despite its relatively high sodium content, the potassium in sauerkraut can help maintain blood pressure balance when consumed wisely, thus contributing to heart health.
Reduce stress and improve brain health: The connection between the gut and the brain, often referred to as the gut-brain axis, is increasingly being recognised. A healthy gut, supported by the probiotics in sauerkraut, can influence the production of neurotransmitters and hormones that impact mood, stress levels, and even cognitive function.
Weight management: Sauerkraut is relatively low in calories and high in fiber. Fiber promotes a feeling of fullness, which can help you eat less overall and support your weight management goals. Incorporating sauerkraut into your meals can add volume and satisfaction without significantly increasing your calorie intake.

Did you know weight management is not just about diet and exercise? Watch the video below to learn the role of your gut in supporting your weight goals.

Next, let's see just how easy (or challenging) it is to get your hands on sauerkraut without crossing continents!

Is sauerkraut easily available?

‘Sauerkraut? Isn't that a German thing? It must be hard to find, or maybe it's super expensive if you do.’ If you think that sauerkraut is only available in European delis or specialty food stores, you’re in for a surprise.

Sauerkraut is becoming more accessible and affordable due to its growing popularity as a health-promoting food. You can find it in different sections of the supermarket:

Refrigerated section: This is often your best bet for finding fresher, often raw and unpasteurised sauerkraut. These varieties are typically packed with live and active probiotic cultures, offering the maximum gut health benefits. Keep an eye out for brands specifically mentioning ‘raw’ or ‘unpasteurised,’ as they are usually kept chilled to maintain their freshness and probiotic potency.
Shelf-stable section: You might also encounter sauerkraut in the canned or jarred vegetable aisle. These versions have usually undergone pasteurisation, a heat treatment that extends their shelf life but can reduce the number of live probiotic cultures. However, they still retain the characteristic tangy flavour and offer the nutritional benefits of cabbage.
Local health food stores: These stores offer reliable options for sauerkraut. They often stock premium brands known for their quality and variety of flavours.
Online platforms: Popular e-commerce websites like Amazon provide alternative routes to discover unique and artisan varieties, sometimes even organic options infused with traditional fermentation techniques.
Homemade option: If you cannot find sauerkraut in the nearby supermarkets or stores, you can always make it at home. It is surprisingly simple and cost-effective. With just cabbage and salt, you can embark on a fermentation journey and create your own fresh, probiotic-rich sauerkraut. This gives you complete control over the ingredients and ensures a readily available supply.

If you’re feeling adventurous and want to try creating your own batch, here’s a detailed guide to help you get started!

Also read: Differences and Similarities Between Sauerkraut and Kimchi

DIY sauerkraut: A step-by-step guide

The idea of fermenting your foods might sound intimidating, but making sauerkraut at home is surprisingly simple and incredibly satisfying. Here's what you'll need to embark on your sauerkraut-making adventure:

Ingredients:

1 medium-sized head of fresh cabbage (green or red work well)
1-2 tablespoons of non-iodised salt (iodine can inhibit fermentation)

Equipment:

1 clean glass jar (approximately 1-2 litre capacity) with a lid
A knife or mandoline for shredding the cabbage
A clean weight (a smaller glass jar that fits inside the larger one, a fermentation weight, or even a clean, smooth stone) - optional, but helpful for keeping the cabbage submerged
A large mixing bowl

Instructions:

Shred the cabbage: Remove the outer leaves of the cabbage (you can set aside one or two of the nice outer leaves). Quarter the cabbage and remove the core. Thinly shred the remaining cabbage using a sharp knife or a mandoline. The finer the shred, the more surface area the salt has to work its magic.
Salt and massage: Place the shredded cabbage in your large mixing bowl. Sprinkle the non-iodised salt evenly over the cabbage. Now, get your hands in there and massage the salt into the cabbage for about 5-10 minutes. You'll notice the cabbage starting to release its liquid. This is crucial for creating the brine that will facilitate fermentation. Keep squeezing and massaging until there's a noticeable amount of liquid at the bottom of the bowl.
Pack it into the jar: Transfer the salted and massaged cabbage into your clean glass jar. Pack it down firmly with your fist or a clean utensil to release any trapped air, and submerge the cabbage in its own liquid. Leave about 1-2 inches of headspace at the top of the jar.
Weigh it down (optional but recommended): If you're using a weight, place it on top of the packed cabbage. The goal is to keep all the cabbage below the surface of the brine to prevent mould growth. If you don't have a weight, you can use one of the reserved outer cabbage leaves, tucking it over the shredded cabbage like a lid. This can help keep the shredded cabbage submerged.
Cover the jar: Cover the jar loosely with the lid. You want to allow gases produced during fermentation to escape and prevent dust and insects from getting in. A loose lid or coffee filter secured with a rubber band works well.
Fermentation time and conditions: Place the jar at room temperature (ideally between 18-24°C or 65-75°F) out of direct sunlight. Fermentation time will vary depending on the temperature. Warmer temperatures speed up fermentation. Start tasting your sauerkraut after about 5-7 days.
Take a taste test: Begin tasting your sauerkraut after about a week. Use a clean utensil to remove a small amount. It should taste pleasantly sour. Continue fermenting for longer if you prefer a more intense flavour (up to 3-4 weeks).
Storage: Once the sauerkraut reaches your desired taste, tighten the lid and store it in the refrigerator. Refrigeration significantly slows down the fermentation process. Your homemade sauerkraut will last for several months in the fridge.

Ready to hit the stores and pick the perfect jar? Here are some tips to ensure you make the best choice!

Tips for buying sauerkraut from stores

When you're browsing the shelves in your local store for sauerkraut, making informed choices can ensure you get the most flavour and health benefits. Not all sauerkraut is created equal, so here are some handy tips to guide your purchase:

Choose raw, unpasteurised sauerkraut: If you’re looking for gut-friendly probiotics of sauerkraut, check labels that clearly state ‘raw’ or ‘unpasteurised.’ These varieties preserve the live and active cultures that contribute to a healthy gut microbiome. You'll typically find these in the refrigerated section.
Scrutinise the ingredients list: A good quality sauerkraut should have a relatively short and simple ingredient list, mainly cabbage and salt. Be wary of brands that list added vinegar or artificial preservatives, flavourings, or colours. Vinegar halts the natural fermentation process and alters the flavour profile, making it more of a pickled cabbage rather than true sauerkraut.
Explore local treasures: Keep an eye out for local brands or producers who might be crafting fresh, high-quality sauerkraut. Supporting local businesses often means getting a fresher product with potentially fewer additives. Check farmers' markets or specialty food stores in your area for such options.
Mind the date and storage: Always check the expiration or ‘best by’ date to ensure freshness. Pay attention to the storage instructions on the label. Unpasteurised sauerkraut will always require refrigeration, while pasteurised versions might be shelf-stable until opened, but should also be refrigerated afterward.

Now that you’ve got your sauerkraut in hand, let’s explore some tasty ways to incorporate it into your meals!

Delicious ways to include sauerkraut in your diet

Once you've secured your jar of sauerkraut, either store-bought or homemade, the culinary adventure truly begins! Its tangy flavour and satisfying crunch can add a unique and healthy twist to your meals. Let’s explore some exciting possibilities:

As a refreshing side dish: The simplest way to enjoy sauerkraut is as a vibrant side to your main course. Pair it with rice and curry, grilled fish, or a hearty lentil stew for a probiotic and sour twist.
Topping for your sandwiches and wraps: Add a layer of sauerkraut to your vegetable sandwiches, paneer wraps, or alongside grilled meats. Its crisp texture complements the softness of bread, adding a surprising and delicious zing to your lunchtime favourites.
Mix into salads: Adding sauerkraut to salads introduces a crunchy bite and a tangy punch that can transform even the most basic leafy greens into something special. The acidity of the sauerkraut can also act as a natural and flavourful dressing.
Add to stir-fries: Toss some sauerkraut into your stir-fries during the last few minutes of cooking. It complements vegetables, tofu, and even chicken or prawns, adding a unique sour note that elevates the entire dish.
Experiment with local flavours: Create a tangy sauerkraut paratha, where a small amount of finely chopped sauerkraut is mixed into the dough before cooking. Try it as a condiment alongside your favourite curries or lentil dishes, offering a refreshing and slightly sour counterpoint to the richer flavours.

So, sauerkraut is no longer a distant, elusive food limited to German cuisine. You can find fresh, probiotic-rich options or more budget-friendly varieties at local supermarkets and specialty stores. You can also try making it at home. The increasing awareness of its health benefits and a growing demand for naturally fermented foods has made this tangy delight readily available.

Are you ready to experience the tangy goodness and gut-loving benefits of sauerkraut? At The Good Bug, we're passionate about bringing you naturally fermented foods that nourish your body from the inside out. Visit our website to explore our range of delicious and authentic sauerkraut and start adding this healthy and flavourful food to your daily meals!