Updated: October 2026
Sauerkraut, in short
Sauerkraut is finely cut cabbage that has been fermented by natural bacteria. That fermentation creates live cultures and gives it its signature tang, and it has been a popular, traditional food for centuries.
This guide covers what sauerkraut is, how fermentation gives it its tang, what is in it, how to choose, serve and eat it, and its long history as a food.
Tangy, crunchy and full of flavour, sauerkraut – fermented cabbage – is a firm favourite in many kitchens.
Here are the questions people ask most. For more, see our natural health and herbal tips guide.
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How is sauerkraut made?
During fermentation, naturally present bacteria such as Lactobacillus multiply, which is what gives sauerkraut its tang and its live cultures.
Sauerkraut is one of the simplest and most traditional fermented foods.
What is in sauerkraut?
Beyond its live cultures, sauerkraut is a source of fibre, vitamin C and vitamin K.
Cabbage is naturally high in fibre, an important part of a healthy, varied diet.
It delivers a lot of tangy flavour for very few calories.
How do you choose good sauerkraut?
Choose raw, unpasteurised sauerkraut from the chilled section to get the live cultures.
Pasteurised or canned versions lose much of their live culture content.
A short ingredients list – cabbage, salt, maybe a few spices – is a good sign.
How do you eat sauerkraut?
A few spoonfuls alongside a meal is the easiest way to enjoy it.
Ways to enjoy it:
- As a side — with grilled meat, fish or vegetables.
- On salads — for a crunchy, tangy kick.
- In sandwiches and wraps — in place of pickles.
- With grain bowls — for extra flavour.
Has sauerkraut been eaten traditionally?
Yes – fermented cabbage has been made and enjoyed across many cultures for centuries.
Long before refrigeration, fermenting was a clever way to preserve the harvest.
It is a genuinely old and interesting food tradition, well worth a read if it appeals to you.
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Last updated: October 2026
This article is for general information only and is not medical advice. We make no medical claims. If you have a health concern, please speak to your GP or pharmacist.
