Buying Sauerkraut: The Ultimate Guide

Sauerkraut is more than just a vitamin and minerals source; it's a probiotic-rich superfood that can last for months when stored well. While fermenting sauerkraut at home is the best way to get fresh and raw sauerkraut, you can always look into buying a container or two from local stores or online. This guide will take you through the best sources of quality sauerkraut and what to look out for.

• WHAT IS SAUERKRAUT?

• WHY EAT SAUERKRAUT?

• CONSIDERATIONS BEFORE BUYING SAUERKRAUT

• COMMON PLACES TO BUY SAUERKRAUT

• BEST PLACE TO BUY SAUERKRAUT

• TOP 5 SAUERKRAUT BRANDS

• Common Questions

What Is Sauerkraut?

Sauerkraut is a fermented dish that's prepared by fermenting cabbages in brine for up to 20 days. Freshly harvested cabbages are thinly sliced and slated before being processed to extract brine, which is used to pickled the sliced cabbages in an anaerobic environment.

Why Eat Sauerkraut?

Full Of Nutritional Goodness - Sauerkraut is considered to be a superfood due to its rich nutritional content. A single cup of sauerkraut contains:

• 27 calories
• 4 g of fiber
• 1 g of protein
• 41% DV Sodium
• 23% DV vitamin C.
• 15% DV vitamin K1
• 12% DV Iron
• 9 % DV Manganese
• 11% DV vitamin B6
• 9% DV folate
• 15% DV copper
• 5% DV potassium.

Ref: fdc.gov 

Improving Digestion - Unpasteurized sauerkraut contains billions of live probiotics that help restore the gut flora. Consuming sauerkraut on a regular basis results in an increased population of beneficial bacteria in the digestive system, the bacteria acts as the first line of defense against harmful bacteria and toxins.   As a result, common problems such as gas, bloating, and diarrhea are significantly reduced. Ref: nih.gov.

Boosting The Immune System - Sauerkraut contains probiotics which have a strong influence on the immune system. Probiotics usually improve the balance of good bacteria in the gut lining, which prevents gut-related illnesses. Sauerkraut is also rich in iron and vitamin C, which supports a healthy immune system and hastens the healing process. Ref: ncbi.gov.

Supporting Weight Loss Activities - Sauerkraut contains dietary fiber, which makes you feel full for longer, thus reducing the number of meals you consume. This is coupled with its low carb count; therefore, your weight loss activities will be more noticeable. While the mechanism of probiotics on weight loss is not fully understood, scientists have discovered that probiotics rich food encourages more weight loss. Ref: sciencedirect.com

Considerations Before Buying Sauerkraut

Raw Vs. Pasteurized - Raw sauerkraut contains billions of live probiotic contents that are retained from the fermentation process. On the other hand, pasteurized sauerkraut undergoes heat treatment as part of processing so as to eliminate any harmful cultures that might be in the sauerkraut.

Probiotic Content - If you are looking to get into sauerkraut for its probiotic content, then you should go for raw unpasteurized sauerkraut. Such varieties contain naturally balanced probiotics for the best effect on your gut bio.

Brand - Getting well-known brands with online presence ensures that you can get actual customer reviews on the products before purchasing them. Asa result, you will only get the best-rated products that meet your needs.

Ingredients - The ingredients in sauerkraut will determine its final flavor and texture. There are two classes of sauerkraut flavored and unflavored. Flavored varieties are fermented with secondary ingredients that change the flavor from mildly acidic to either spicy or sweet.

Canned Vs. Non-Canned - Canned sauerkraut can be stored for up to 3 years, while non-canned varieties can only be stored for up to 8 months at most. Unfortunately, most canned sauerkraut varieties also undergo pasteurization in the canning process, which eliminates the probiotic content and benefits.

Common Places To Buy Sauerkraut

1.  Farmers Market

Farmers' markets offer a great source of raw naturally fermented sauerkraut that's on sale from local fermenters. Most sauerkraut sold in farmers' markets is often cheaper than store-bought varieties and can be bought in bulk and frozen or canned for long-term storage.

2.  Grocery Store

Grocery stores do offer most major sauerkraut brands, especially canned and frozen varieties. However, ensure that the sauerkraut is labeled as raw as most grocery stores prefer stocking up on pasteurized sauerkraut varieties, which offer fewer health benefits.

3.  Online

Online stores such as Amazon offer top of the line sauerkraut products. Online stores have a more extensive range of products to fit every desired need and are often shipped on time.

Best Place To Buy Sauerkraut

Top 5 Sauerkraut Brands

Vlasic Regular Old-Fashioned Sauerkraut

Where To Buy: Amazon.com

Brand: Vlasic

Ingredients: cabbage, water, distilled vinegar, and salt

Price: $1.99

Overview

Vlasic regular old-fashioned sauerkraut relies on a time-tested recipe for the best tasting classic sauerkraut. The fermented cabbages are perfect on hot dogs and have a great taste. This product is also kosher certified.

What We Liked

• The flavor profile matches perfectly with snacks such as hot dogs

What We Didn’t Like

• Contains added flavors and preservatives

Bubbies Sauerkraut

Where To Buy: Amazon.com

Brand: Bubbies

Ingredients: winter cabbages, artesian well water, salt

Price: $21.24

Overview

Bubbies relies on an old-world recipe to ferment their non-GMO gluten-free sauerkraut. The result is that old familiar taste of sauerkraut on your every meal.

What We Liked

• The sauerkraut does not contain any additional vinegar, sugar, or preservatives.

What We Didn’t Like

• Some customers complained about the product shipping unrefrigerated, which affects the quality of the product.

Raw Organic Purple Cabbage Sauerkraut

Where To Buy: Amazon.com

Brand: Wise Goat Organics

Ingredients: organic purple, organic caraway seeds, unrefined sea salt, juniper berries, and purple cabbages

Price: $12.49

Overview

Wise Goat Organics is offering their top of the range raw organic sauerkraut that’s also flavored. This results in a healthy meal that’s fermented in glass crocks using locally sourced ingredients and fermented in handcrafted micro-batches.

What We Liked

• The product is raw and organic

What We Didn’t Like

• The brand relies on additional flavoring, which can increase sugar content in the sauerkraut.

Krügermann Gourmet Sauerkraut

Where To Buy: Amazon.com

Brand: Kruegermann

Ingredients: salt, water, and cabbages

Price: $27.95

Overview

Kruegermann has, over the years, become a household name thanks to its top-quality products. Their gourmet sauerkraut is no different; it relies on the classic recipe and high-quality products. The firm cleans and cuts the cabbages in small batches before they are compacted.

What We Liked

• The firm relies on small batches to make their sauerkraut so as to maintain high-quality standards.

What We Didn’t Like

• The product is relatively overpriced compared to other organic sauerkraut products.

Green Garden Sauerkraut

Where To Buy: Amazon.com

Brand: Wise Goat Organics

Ingredients: carrots, kale, spinach, cabbage, and collards

Price:  $12.49

Overview

Green Garden sauerkraut futures organic ingredients such as carrots and kale, which are infused to the fermented cabbages to add more flavor and nutrients such as antioxidants and vitamins.

What We Liked

• The product is sold raw and organic full of live probiotics

What We Didn’t Like

• The extra ingredients can have a complex flavor profile that might not be suitable for everyone.

Common Questions

Is Store Bought Sauerkraut Good?

Yes, store-bought sauerkraut is just as good as homemade sauerkraut as long as it's sold unpasteurized.

Can You Buy Sauerkraut At The Grocery Store?

Yes, most grocery stores do offer various sauerkraut brands for sale.

What Is The Best Kind Of Sauerkraut To Buy?

Raw unpasteurized sauerkraut is the best variety to but as it contains healthy probiotics that restore gut bio balance.

Does Store Bought Sauerkraut Have Probiotics?

Not all store-bought sauerkraut varieties have probiotics; only raw unpasteurized sauerkraut contains live probiotics.

Should Sauerkraut Be Rinsed?

The choice of whether to rinse sauerkraut or not will depend on the recipe you are using and if you need to change the flavor of the sauerkraut if it is too salty or too sour.

Should Sauerkraut Be Refrigerated?

Yes, sauerkraut should be stored in the fridge so as to slow down fermentation allowing it to retain its flavor and texture for up to a week after opening the container.

Can You Get Botulism From Sauerkraut?

You can only get botulism from sauerkraut if it has been contaminated with harmful botulinum bacteria.

Does Sauerkraut In A Jar Go Bad?

Sauerkraut that's stored in a jar for too long can go bad when the culture breaks down all of the carbs in the sauerkraut and seizes to produce lactic acid, thus allowing rotting to take place.

Can Refrigerated Sauerkraut Go Bad?

Refrigerated sauerkraut will still go bad if stored for too long as the cold temperatures only slow down the fermentation, not entirely stop it.