Hey there, kraut lovers! If you‘re anything like me, you can‘t get enough of that tangy, crunchy, probiotic-packed goodness known as sauerkraut. As a fermented food fanatic and certified fashionista, I‘ve made it my mission to track down the absolute best sauerkraut brands on the market—and boy, have I found some winners!
But before we dive into my top picks, let‘s take a quick trip through sauerkraut‘s fascinating history and unpack exactly what makes this ancient superfood such a nutritional powerhouse. Trust me, once you understand the magic behind the fermentation process, you‘ll be piling kraut on everything from hot dogs to grain bowls.
Sauerkraut 101: From Ancient China to Your Fridge
Sauerkraut has been around for a lot longer than you might think. Way back in the 3rd century BC, workers building the Great Wall of China ate fermented cabbage as part of their daily rations. This practice eventually spread westward along trade routes, taking firm root in Central and Eastern Europe by the 16th century.
The word "sauerkraut" itself comes from the German words "sauer" (sour) and "kraut" (cabbage). But the Germans weren‘t the only ones on the kraut train—variations like Russian sauerkraut and Polish kapusta kiszona have been beloved for generations.
How It‘s Made
At its core, sauerkraut is a simple combination of cabbage and salt. The salt draws moisture out of the shredded cabbage, creating a brine that submerges the cabbage and kickstarts fermentation. Over a period of days or weeks (depending on the desired flavor), beneficial bacteria called lactic acid bacteria (LAB) convert the cabbage‘s natural sugars into lactic acid.
This process not only preserves the cabbage, but also infuses it with that signature sour flavor and a whopping dose of probiotics. The longer the cabbage ferments, the tangier and funkier it gets—which is why you‘ll find both mild, crisp varieties and puckeringly sour, soft krauts on store shelves.
Health Benefits of Sauerkraut: Better Gut, Better You
I know, I know—sauerkraut doesn‘t exactly have a reputation as a health food. But don‘t let its humble origins fool you. This ancient condiment is absolutely bursting with nutrients and gut-friendly goodies that can help you look and feel your best. Here are just a few reasons to add more kraut to your life:
Probiotic Power
One of the biggest draws of raw, unpasteurized sauerkraut is its sky-high probiotic content. A 2018 study published in Frontiers in Microbiology found that just 100 grams (about 1/2 cup) of sauerkraut can contain up to 10 billion colony forming units (CFUs) of beneficial bacteria! To put that in perspective, most probiotic supplements contain between 1 billion and 10 billion CFUs per serving.
These friendly bacteria, including strains of Lactobacillus and Bifidobacterium, work hard to keep your gut microbiome in tip-top shape. They help break down food, absorb nutrients, fight off pathogens, and even produce mood-boosting neurotransmitters like serotonin. In fact, a 2021 review published in Nutrients found that the probiotics in fermented foods may help improve symptoms of depression and anxiety.
Nutrient-Dense Deliciousness
In addition to probiotics, sauerkraut is loaded with essential vitamins and minerals. A 1-cup serving contains:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin C | 23 mg | 26% |
| Vitamin K1 | 18 mcg | 15% |
| Folate | 24 mcg | 6% |
| Iron | 2 mg | 11% |
| Manganese | 0.3 mg | 15% |
Plus, sauerkraut is an excellent source of dietary fiber, which supports healthy digestion and may reduce the risk of chronic diseases like diabetes and colon cancer. And since sauerkraut is typically made with just cabbage and salt, it‘s naturally low in calories and free of common allergens like gluten, soy, and dairy.
My Top 5 Sauerkraut Brands
Okay, now that you‘re fully briefed on why sauerkraut deserves a permanent spot in your fridge, let‘s get to the good stuff: my absolute favorite kraut brands. I‘ve personally vetted all of these products, and I can say with confidence that they‘re the real deal.
1. Bubbies Pure Kosher Dills Sauerkraut
Bubbies is a household name in the fermented food world, and for good reason. Their sauerkraut is made with just three ingredients—green cabbage, salt, and water—and is fermented slowly at cool temperatures to preserve its crisp texture and vibrant flavor. I love how fresh and crunchy Bubbies kraut stays, even after months in the fridge.
Taste: Clean, mild, slightly tart
Texture: Crisp and crunchy
Probiotic Content: Not listed, but contains live active cultures
Where to Buy: Most natural food stores and well-stocked supermarkets
2. Farmhouse Culture Smoked Jalapeño Kraut
If you like your kraut with a kick, you‘ve got to try this smoky, spicy number from Farmhouse Culture. It‘s made with organic green cabbage, organic jalapeño peppers, organic garlic, and applewood smoked sea salt. The fermentation process mellows out the heat of the peppers and infuses the kraut with a deep, savory flavor that‘s impossible to resist.
Taste: Smoky, spicy, slightly tangy
Texture: Tender-crisp and juicy
Probiotic Content: 14 billion CFU per serving
Where to Buy: Online at farmhouseculture.com or at select natural food stores
3. Wildbrine Red Beet and Red Cabbage Sauerkraut
Beets and kraut might sound like an odd couple, but trust me—it works. This ruby-hued beauty from Wildbrine is packed with gut-loving goodness from organic red cabbage, organic beets, organic red beet powder, and Celtic sea salt. The earthy sweetness of the beets perfectly balances the tang of the kraut, making it a great gateway product for sauerkraut newbies.
Taste: Earthy, sweet, and subtly sour
Texture: Soft and yielding, but not mushy
Probiotic Content: 10 billion CFU per serving
Where to Buy: Online at wildbrine.com or at select natural food stores
4. Hawthorne Valley Organic Raw Sauerkraut
If you‘re looking for a kraut that‘s as close to homemade as it gets, look no further than Hawthorne Valley. This biodynamic farm in upstate New York has been making small-batch, raw sauerkraut for over 30 years using cabbage grown on their own land and hand-harvested sea salt. The cabbage is fermented slowly in stoneware crocks, resulting in a kraut that‘s bursting with flavor and blessed with a melt-in-your-mouth texture.
Taste: Bold, assertive tanginess with hints of umami
Texture: Meltingly soft and silky
Probiotic Content: Contains live active cultures, but specific CFU count not listed
Where to Buy: Online at hawthornevalleyfarm.org or at select natural food stores and farmers markets in the Northeast
5. Cleveland Kraut Roasted Garlic Sauerkraut
As a certified garlic fiend, I can‘t get enough of Cleveland Kraut‘s Roasted Garlic Sauerkraut. It‘s made with organic cabbage, organic garlic, non-GMO spices, and pink Himalayan salt—that‘s it! The slow roasting process caramelizes the garlic and infuses the kraut with a deep, savory sweetness that‘s absolutely addictive. Pile it high on bratwurst, toss it into salads, or just eat it straight out of the jar (I won‘t judge).
Taste: Sweet, mellow garlic flavor with a subtle sour kick
Texture: Tender and juicy with a pleasant crunch
Probiotic Content: 1 billion CFU per serving
Where to Buy: Online at clevelandkraut.com or at select grocery stores nationwide
The Bottom Line
Whether you‘re a sauerkraut virgin or a lifelong devotee, I hope this guide has inspired you to explore the wide world of fermented cabbage. By choosing raw, unpasteurized kraut made with high-quality ingredients, you‘re not only treating your taste buds—you‘re giving your gut a big ol‘ bear hug.
Of course, the brands I‘ve highlighted here are just the tip of the iceberg. There are tons of other incredible krauts out there waiting to be discovered, from classic caraway-studded blends to funky kimchi hybrids. My advice? Start with one of my top picks, then let your kraut freak flag fly. Your gut will thank you!
Until next time, happy fermenting!
Disclaimer: The statements made in this article have not been evaluated by the Food and Drug Administration. The products mentioned are not intended to diagnose, treat, cure or prevent any disease. Always consult your healthcare provider before making changes to your diet or supplement routine.
