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How Much Sauerkraut To Eat Per Day? Complete Guide



Fermented products such as sauerkraut have gained quite the popularity due to their proclaimed health benefits, especially their probiotic content. However, most people don't know how much sauerkraut to consume in order to gain the expected health benefits. This is because sauerkraut contains different amounts of nutrients, depending on its preparation, processing, and packaging. This guide is intended to showcase various ways of consuming sauerkraut and the recommended serving amounts.


What Is Sauerkraut?

Sauerkraut refers to fermented cabbages that are stored under a controlled environment to allow yeast and bacteria to ferment the sugars in the vegetables naturally. The bacteria and yeast establish an acidic environment that prevents rotting and infestation of harmful cultures. The result is well-preserved cabbages enriched with probiotics.


Health Benefits Of Eating Sauerkraut

Improving Digestion - Unpasteurized sauerkraut contains billions of live probiotics that help restore the gut flora. Consuming sauerkraut regularly increases the population of beneficial bacteria in the digestive system; the bacteria act 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:

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:

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:

Packed With Nutrients - Sauerkraut contains essential vitamins and minerals that are required to maintain your health—these range from vitamin C, k1, and B6. The minerals present in sauerkraut include folate, copper, manganese, iron, and sodium. Sauerkraut is also rich in dietary fiber.


Is It Healthy To Eat Sauerkraut Daily?

Yes, it's healthy to eat a little sauerkraut every day. A 10 g serving will offer the best results with minimal side effects if it's your first-time consuming sauerkraut its recommended to start out small, preferably 3 g per serving. This is followed by regular increments as your digestive system becomes adapted to the fermented cabbages.


How Much Sauerkraut Should You Eat Per Day?

The National Center for Biotechnology Information (NCBI) recommends limiting your daily sauerkraut consumption to between 7 and 10 g per day.


How Much Sauerkraut Should You Eat For Probiotic Benefits?

For Weight Loss

For the best weight loss results, it's recommended to keep your probiotic intake to at least 10 million CFUs (colony forming units - these are individual yeast and bacteria cells). To obtain such a large number of probiotics, you will need to consume between 7 to 14 g of unpasteurized sauerkraut per day. For more consistent results, you should regularly consume sauerkraut for at least 8 weeks.

For Irritable Bowel Syndrome (IBS)

IBS is a common digestive disorder that affects the large intestine leading to cramping, bloating, abdominal pain, constipation, or diarrhea and gas. Consuming at least 10 g of unpasteurized sauerkraut for at least 6 weeks provides enough probiotics to change your gut bio and reduce the IBS flare ups.


Ideas To Get Your Daily Volume Of Sauerkraut

1.  Snack On It

Sauerkraut has a mildly acidic flavor, which makes it the perfect savory snack.  You can make sauerkraut balls to snack on during the day or after exercises. 

2.  Use As A Condiment

Due to its unique flavor profile, sauerkraut can be added to other dishes as a condiment. This not only improves their taste but also adds prebiotic benefits to the final dish.

3.  Use It In A Salad

Sauerkraut can be added to salads as it matches perfectly with other vegetables, and you don't need a salad dressing as the sauerkraut will act as one.

4.  Use It In Meat Recipes

Sauerkraut's taste notes fit perfectly with any meat-based meal.

5.  Soups And Sources

Frozen sauerkraut makes for a great addition to any soup or sauce recipe. Not only does it improve the flavor, but it also adds essential nutrients such as minerals and vitamins.


Common Questions

How Much Sauerkraut Should I Take For Probiotics?

It's recommended taking at least 10 g of sauerkraut for the best probiotic benefits.

Will Sauerkraut Make You Poop?

Sauerkraut is rich in dietary fiber, which is essential for bulking and smooth passage of stool, thus making you poop more often.

What Is The Healthiest Sauerkraut To Buy?

The healthiest sauerkraut to buy should be raw unpasteurized and fully fermented sauerkraut without any added preservatives or additives.

Is Sauerkraut Anti Inflammatory?

Sauerkraut contains billions of probiotics which have an overall anti-inflammatory effect.

Why Does Sauerkraut Give You Diarrhea?

Consuming too much sauerkraut can trigger diarrhea due to the excessive intake of probiotics.

Is Sauerkraut In A Jar Good For You?

Yes, sauerkraut that's stored raw in a jar will still retain its probiotic content as long as it does not undergo pasteurization.  Before buying jarred sauerkraut, it's recommended to check if its pasteurized or not.

What 3 Foods Are Bad For Your Gut?

Some of the worst foods for your gut bio include diet soda, processed and refined foods as they usually throw the gut bio out of whack.

Is Sauerkraut Good For Your Liver?

Yes, sauerkraut is rich in probiotics and vitamins, which help in detoxification; the removal of toxins from the body makes it much easier for the liver allowing its cells to repopulate.

Why Does Sauerkraut Give You Gas?

Sauerkraut contains dissolved carbon dioxide from the fermentation process; when consumed in large amounts, the gas forms bubbles that give you gas.

Can You Eat Too Much Sauerkraut?

It's not recommended to eat too much sauerkraut as it might trigger diarrhea and stomach upsets. 


  • Awesome article

    - Indra
  • I love it . It very well organized

    - Conrado
  • Same question as above I live alone and can only buy 300 gram jars and you say consume 10grams daily but best before date is 7days after opening is there any way of preserving this because it’s a lot of waste

    - Billy
  • How much sauerkraut is 10 grams in cups (or tablespoons or ounces)?

    - Georgia
  • Telling me grams and other things I don’t understand really doesn’t help much. I’m old school. Can you write it in forms of teaspoon or tablespoon, half cups – etc? Thank you.

    - Ellen

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