Sauerkraut, pasteurized (sauerkraut, organic?)

Sauerkraut is produced by fermenting white cabbage ( Brassica oleracea convar. capitata v ar. alba ) or pointed cabbage with the help of lactic acid bacteria. Pasteurized sauerkraut ( sauerkraut ) differs from raw sauerkraut in that it is then heated to 60-100 °C.

Use in the kitchen

What is sauerkraut? Sauerkraut is a storable product that is produced by anaerobic lactic acid fermentation of fresh, chopped, salted white cabbage ( Brassica oleracea var. Capitata alba L.). Lactic acid is produced by bacteria that occur naturally in the environment and on vegetables and by the right conditions, especially salt and temperature. The acidic environment means that the vegetables can be kept for a long time. The salt contained in the vegetables is necessary to draw the liquid out of the vegetables; this makes it easier for the lactic acid bacteria to use it. This is also the reason why the cabbage is cut very finely; this allows the bacteria to use the cabbage's nutrients more quickly. The salt also makes it difficult for many spoilage organisms to survive. ²²

Today, sauerkraut is considered a typical German dish around the world. Traditionally, sauerkraut is eaten as a side dish to hearty meat dishes. But it also goes well with vegan dishes: cooked with potatoes, as a side dish to tofu sausages with sweet mustard, pancakes filled with sauerkraut and yeast flakes, or a vegan 'Szegediner Goulash' are just a few of the many possible combinations. Sauerkraut is also eaten as a strudel, i.e. covered in dough and baked in the oven. The small version, spring rolls, with sauerkraut and soy sauce dip also taste good. With spaetzle, as a sauerkraut casserole, in a sandwich, or as a component in a Buddha bowl; sauerkraut goes well with many dishes, much like a dash of lemon.

Sauerkraut is often prepared by stewing it with a little water or with broth and fat - for about half an hour. Spices that are included or added during cooking are salt andpepper, but also bay leaves, juniper berries, caraway seeds, cloves or dried marjoram . Tarragon, fennel seeds, savory or sugar can also be used. Depending on the region, the sauerkraut is refined with onions, apples or grapes . In Hesse, for example, apple juice is used and in Thuringia beer.

Homemade preparation (of sauerkraut)

If you want to make your own raw sauerkraut, you can do this easily and on a small scale at home. To do this, you chop white or pointed cabbage very finely or chop it with a cabbage slicer (not necessary). While the cabbage was traditionally fermented in earthenware vessels or wooden barrels, screw-top or swing-top jars are preferred today. The cabbage is evenly mixed with uniodized (!) salt (2% of the weight of the cabbage, e.g. 500 g cabbage with 10 g salt) . Now you press it into the fermentation jar so that enough liquid comes out to cover the cabbage by at least 1 cm. Alternatively, you can fill the cabbage with salt water. The lactic acid bacteria that naturally live on the cabbage can now process the sugar contained in the cabbage into lactic acid under optimal conditions (medium heat for the mesophilic bacteria, absence of oxygen, salt, liquid). The fermentation process lowers the pH value, which extends the shelf life of the sauerkraut. The cellulose of the hard leaves decomposes and the sauerkraut is much more digestible than fresh, raw cabbage.

The temperature during fermentation should be between 20 and 24 °C. Higher temperatures can lead to undesirable bacteria feeling comfortable; lower temperatures lead to too slow acid development - the cabbage is more susceptible to spoilage. If you still want to ferment at low temperatures, strictly anaerobic conditions must prevail. ⁵

Caution: During fermentation, gases are produced that should be released regularly. The pressure can be so high that it bursts the glass. When venting, you should make sure that as little air as possible gets into the glass. This is because the air contains mold spores that can cause some herb to flash out of the water and mold to form. However, there are also fermentation jars where the gas can escape on its own - that way, nothing can go wrong.

The sauerkraut is ready after about two weeks. You should now store it in the refrigerator to slow down the biochemical processes. The sauerkraut will last about six months this way. If you want it to last longer, you can pasteurize the sauerkraut .

Clean suitable jars and lids thoroughly with hot, soapy water and then rinse well. Sterilize the jars by placing them in boiling water for about 10 minutes. Allow the jars to drain and dry on a clean towel.

Fill the fermented sauerkraut into the sterile jars, leaving about 2 cm of space to the edge to allow for expansion when heated.
Make sure that the sauerkraut is completely covered with its own liquid. If there is not enough liquid, you can add some boiled and cooled salt water (2% salt). Close the jars tightly with the sterilized lids.

Place a towel or a rack on the bottom of a large pot to prevent the jars from coming into direct contact with the bottom of the pot. Place the jars in the pot and fill the pot with water until the jars are completely covered. The water should be at room temperature to minimize the risk of glass breakage. Now the pasteurization begins: slowly heat the water and bring it to a temperature of about 74-82 °C. Use a thermometer to closely monitor the temperature. Keep the jars at this temperature for about 15-20 minutes. Make sure that the temperature does not rise above 82 °C so as not to completely destroy the ingredients.

Carefully remove the jars from the water bath and let them cool on a towel at room temperature. After cooling, check that the lids are tight.

Detailed instructions on how to make your own raw sauerkraut as well as information on the stages of the fermentation process can be found here.

Vegan recipe for potato sauerkraut rösti

Ingredients (2-3 servings): 450 g potatoes, 250 g sauerkraut, 1 tbsp cornstarch, 1/2 tsp salt, pepper, nutmeg, parsley, oil for frying (e.g. rapeseed oil orsunflower oil ).

Preparation: Boil washed, peeled potatoes in salted water. Then let them cool a little and mash them with a potato press. Season with salt, pepper, ground nutmeg and some of the chopped parsley. Drain the sauerkraut, add it to the potatoes after squeezing it a little and mix well. Add a splash of oil to a non-stick pan, form small patties and fry in the oil on both sides until golden brown. Serve sprinkled with the remaining parsley.

If you don't want to use oil, you can simply bake the rösti in the oven on baking paper.

Vegan recipes with sauerkraut can be found under the note: " Recipes that have the most of this ingredient ".

Purchasing - Storage

Pasteurized sauerkraut is available all year round at all supermarket chains such as Denner, Coop, Migros, Volg, Spar, Aldi, Lidl, Rewe, Edeka, Hofer, Billa etc. Most supermarkets and of course organic supermarkets (such as Denn's Biomarkt or Alnatura ) also offer organically produced sauerkraut. Sauerkraut is sometimes also available loose/unpacked at butchers, health food stores and markets.

Pay attention to the ingredients. They can vary greatly even in a product as simple as sauerkraut. In general, fewer additives are allowed in organic products (EU): around 50 - compared to around 330 in conventional products. ^18,19

Sauerkraut is also available in raw quality; read the description on the packaging carefully. 'Raw sauerkraut' or 'unpasteurized sauerkraut' is usually not available in the usual supermarkets such as Edeka, Hofer etc. Billa offers a raw organic version and raw 'kimchi', which is basically raw sauerkraut, is becoming increasingly popular as a trendy food. Otherwise, you are most likely to find raw sauerkraut in health food stores.

The availability of sauerkraut varies depending on the size of the store, catchment area, etc. Our recorded food prices for the DA-CH countries can be found above under the ingredient image - and by clicking you can see their development at various suppliers.

Storage tips

If you open a pack of sauerkraut (pasteurized) and reseal it airtight, the cabbage will last for one to two weeks in the fridge. However, this long shelf life is only achievable if you avoid any contamination (clean container and cutlery!). Bacteria, yeast from the air and the oxygen that allows the yeast to grow can spoil the product more quickly. Sauerkraut, pasteurized and unpasteurized, will last for a very long time if it is sealed airtight in bags or sealed in jars/buckets. Homemade sauerkraut (unpasteurized) will last for around six months in the fridge. However, it can also last longer and, unfortunately, shorter: watch out for unusual smells and mold.

There are various reasons why sauerkraut can spoil. One reason may be that the salt was not evenly distributed during fermentation. If oxygen is added, yeast can grow quickly and consume the lactic acid. This increases the pH value and food-spoiling bacteria can multiply. ⁵

Ingredients - Nutritional values - Calories

Pasteurized sauerkraut contains only a small amount of energy, at 19 kcal/100g. The carbohydrate content is around 4%, and the fat and protein content is barely noticeable.

Due to the preservation method, the salt content is high at 1,679 mg/100g. This also applies to sodium (661 mg/100g). It is recommended to rinse sauerkraut with water before eating.

The vitamin C content of 15 mg/100g of sauerkraut does not seem very high. ³ To prevent scurvy, it is enough: you only need 10 mg of vitamin C per day. ¹ If you eat larger quantities - a portion can easily contain 150-200 g - the fermented cabbage still contributes well to the daily vitamin C requirement. If you combine sauerkraut with yellow bell peppers (183 mg/100g) and fresh herbs such as thyme (160 mg/100g), wild garlic (150 mg/100g) or parsley (133 mg/100g), then you will definitely have covered the daily requirement of around 100 mg. This water-soluble vitamin is an important antioxidant. Regular intake of sufficient vitamin C prevents vitamin deficiency diseases and strengthens the immune system.

The vitamin K contained in sauerkraut is around 13 µg/100g. Fermented foods contain vitamin K₂ (menaquinone) produced by the bacteria, while other green plants tend to contain phylloquinone (vitamin K₁ ). Green vegetables and salads in particular have high levels, such as chard (830 µg/100g), kale (705 µg/100g) or spinach (483 µg/100g). This fat-soluble vitamin is an important part of blood clotting and bone metabolism.

The folic acid content in sauerkraut is also worth mentioning at 24 µg/100g, which corresponds to 12% of the daily requirement. ³

More information and literature sources on sauerkraut nutrients can be found under the embedded links.

The complete ingredients of sauerkraut (pasteurized), the coverage of the daily requirement and comparison values with other ingredients can be found in our nutrient tables. In the article Nutrients explained you will get a detailed insight into the topic.

Health effects

Sauerkraut is a probiotic food. Probiotics survive in the digestive tract and have been shown to have positive effects on our health. For example, probiotics have been shown to reduce the risk of developing cancer and to mitigate the effects of the disease. ⁶ In addition to the potential anti-carcinogenic effect, researchers have also found antioxidant effects and a reduction in inflammation and DNA damage. The health effects of sauerkraut are attributed to the high content of bioactive substances, particularly glucosinolates and their degradation products. However, it must be said that the data comes from laboratory tests and epidemiological studies. Clinical studies are still rare. ⁹

Is pasteurized sauerkraut healthy? During fermentation, the compound glucosinolate is converted to indole-3-carbinol, indole-3-acetonitrile, as well as ascorbigen and 3,3′-diindolylmethane. Apart from the indole compounds, fermented cabbage has been shown to contain nitriles and isothiocyanates, which are formed during the hydrolysis of aliphatic glucosinolates . Studies have shown that the main product of glucosinolate hydrolysis in fermented cabbage is ascorbigen. ⁸ An epidemiological study showed that the consumption of isothiocyanates reduces the incidence of breast, lung and colon cancer. 53 to 150 μmol of isothiocyanate is said to be sufficient to produce this anti-cancer effect. Sauerkraut contains around 22 μmol/100g. This means that a few servings of sauerkraut per week could already trigger this positive effect. ⁹

Properly performed fermentation ensures the preservation of the cabbage's ingredients despite long-term storage. In practice, however, many commercial producers use pasteurization to further extend the shelf life. Usually, pasteurization is carried out at a temperature of 60-90 °C. Pasteurization should be carried out as quickly as possible and at the lowest possible temperature; this is to destroy pathogenic microflora and inhibit the activity of harmful enzymes, while preserving taste and nutritional value. However, a number of nutritional and therapeutic components, including vitamins, amino acids and enzymes that are valuable for health, are lost during this process. The most valuable components of fermented cabbage are undoubtedly glucobrassicins and their degradation products, which have been proven to have anticarcinogenic potential. Experimental results of a study showed that the decrease in the health-valuable compounds in sauerkraut due to pasteurization is only about 20%. In industrial production, however, this value could be different. ⁸

Sauerkraut, whether pasteurized or not, offers positive health effects.

What does 'pasteurized' mean? 'Pasteurized' means that a food, usually a liquid such as milk or juice, has been subjected to a special heat treatment process. Pasteurization is named after the French scientist Louis Pasteur, who developed it in the 19th century. ¹⁰

Heated to a certain temperature and then quickly cooled again, pasteurization can kill or deactivate pathogenic microorganisms such as bacteria, viruses and yeasts without "significantly" changing the product. This extends the shelf life and safety of the food. There are various types of pasteurization, including: heating to 62 °C for 32 minutes or to 72–75 °C with a holding time of 15 to 30 seconds. Higher temperatures are also used. For vegetables, however, temperatures below 100 °C are more likely. Unfortunately, this process also kills the (good) lactic acid bacteria . ⁸

Is cooked sauerkraut healthy? A study showed that cooking sauerkraut significantly reduces the content of health-promoting glucobrassicins and their degradation products. ⁸

Is raw sauerkraut healthy? You can find answers to this question under our ingredient ' Sauerkraut, raw, unpasteurized '.

Is pasteurized sauerkraut good for the gut? During fermentation, bacteria process carbohydrates and proteins into biologically active metabolites, including short-chain fatty acids (SCFAs) and biogenic amines. SCFAs mediate several beneficial activities in the gastrointestinal tract : intestinal motility and the integrity of the intestinal barrier benefit from them. In addition, there are antioxidant and anti-inflammatory effects. Biogenic amines and natural polyamines, such as putrescine and spermine and spermidine derived from putrescine, are often present in fermented foods as a result of bacterial decarboxylation of free amino acids and play a role in cell proliferation and differentiation. Natural polyamines influence apoptosis (controlled cell death), the proliferation rate (cell growth) and cellular differentiation - important processes for the health of the intestinal mucosa.

Eating fermented foods has a significant positive effect on the intestinal barrier function. The intestinal wall is a very important barrier; it is designed to protect us from bacteria, endotoxins, antigens in food and similar substances penetrating the intestinal wall and causing inflammation. When the intestinal wall is permeable (leaky gut syndrome), chronic systemic inflammation occurs. Researchers have observed this condition in patients with inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), diabetes, obesity and other chronic diseases. Diet appears to be one of the most important factors affecting the integrity of the intestinal barrier. Several studies have investigated the role of microbial metabolites from food in regulating intestinal permeability. There is some evidence that lactic acid and other organic acids contained in fermented products may positively affect the integrity of the intestinal barrier and thus reduce inflammation. ¹⁴

In a 2018 study, Norwegian researchers examined the effects of sauerkraut, pasteurized vs. unpasteurized, on 58 patients with irritable bowel syndrome (IBS). Surprisingly, pasteurized sauerkraut also had a very positive effect on symptoms. The researchers suspect that the prebiotic substances (food for good intestinal bacteria) have a soothing effect on IBS rather than the probiotic bacteria . ¹⁶ The so-called postbiotics, substances that these good microorganisms produce, also have a positive effect on health. ⁷

Secondary plant substances

Many of the health effects of sauerkraut can be attributed to the secondary plant substances it contains. Our article on secondary plant substances provides an overview of the classification of substance groups, their occurrence in foods and possible effects on humans. Sauerkraut contains the following secondary plant substances, among others: ⁸

• Alkaloids: indole-3-carbinol, indole-3-acetonitrile, 3,3′-diindolylmethane

• Organic sulphur-containing compounds: glucosinolates and their degradation products; isothiocyanates, nitriles.

• Other organic compounds: ascorbigen.

However, it should be noted that the composition of secondary plant substances in sauerkraut can vary depending on the variety, time of harvest, growing conditions and preparation. Therefore, quantities are only of limited use and should only be understood roughly.

Dangers - Intolerances - Side effects

Certain substances that are problematic for health can occur in sauerkraut: biogenic amines, nitrites and pathogens . Histamines, putrescines and cadaverines are the most common biogenic amines in fermented vegetables. Poor hygiene or reusing the brine can lead to an increased level of biogenic amines. The (good) lactic acid bacteria can also produce biogenic amines, but below the toxic threshold. The recipe can also make a big difference. For example, fish sauce increases the likelihood of biogenic amines being produced; while onions lead to fewer. Using selected starter cultures is an effective strategy. ¹¹ In case of excessive consumption or general intolerance, symptoms such as nausea, difficulty breathing, hot flushes, sweating, palpitations, headaches, rashes, burning in the mouth and hypo- or hypertension can occur. ¹⁵

Nitrites can form nitrosamines, which can have a carcinogenic effect in the digestive tract. The formation of nitrites is also linked to the prevailing microbiome. Garlic appears to promote the growth of good bacteria. Bioactive additives, such as polyphenols from apple peel or the microelement selenium, can help keep the formation of nitrites in check. Certain lactic acid bacteria can also break down nitrite themselves. ¹¹

Measures to avoid these substances are: hygiene, strict exclusion of oxygen, temperature (between 15 and 24 °C), fresh high-quality ingredients, starter cultures and the right salt concentration.

Ecological footprint - animal welfare

The ecological footprint of white cabbage is generally small. A study by Greenpeace in collaboration with other cooperation partners calculated the CO ₂ footprint of sauerkraut and came up with 0.5 kg CO ₂ eq/kg sauerkraut. In relation to the macronutrients it contains, however, sauerkraut performs only slightly better than average foods and therefore does not contribute significantly to a climate-friendly diet. ¹²

Based on publicly available data, Carboncloud calculated a theoretical CO ₂ footprint of 1.66 kg CO ₂ eq/kg sauerkraut. This discrepancy shows that the ecological footprint can vary depending on the method and data available. ¹³

Factors such as the origin of the cabbage, farming methods (organic vs. conventional), processing methods (e.g. heating and energy sources used) and packaging significantly affect the footprint. Therefore, it is understandable that there can be large fluctuations in the ecological footprint of sauerkraut.

Unfortunately, we could not find any data on the water footprint of sauerkraut. However, this is an important indicator for the overall assessment of ecological sustainability.

For detailed explanations of various sustainability indicators (such as ecological footprint, _CO2 footprint, water footprint), see our article: What does the ecological footprint mean?

Worldwide occurrence

Sauerkraut is particularly widespread in the USA and Europe. Fermented foods in general have always been a very important source of food worldwide. The Asian equivalent of sauerkraut, kimchi, or evidence of its consumption, can be traced back to 2000 years before Christ. The positive effects of sauerkraut on health were recognized early on. In 400 BC, Hippocrates recommended eating sauerkraut to combat obesity, and the Romans consumed it to prevent intestinal infections. In the 18th century, Captain James Cook discovered that sauerkraut stored in wooden barrels prevented scurvy in sailors due to vitamin C deficiency and from then on ate it on his long voyages.

Industrial production began in 1830. ¹⁷

Industrial production

In the factory, the cleaned and chopped cabbage is placed in the fermentation vat. Two to three percent salt is added, evenly distributed. Covered with a heavy lid, the cabbage ferments at below 15.5 °C for at least a month. Fermentation is complete when the pH of the sauerkraut has dropped to around 3.5 to 4 and the titratable acid (expressed as lactic acid) has reached around 1.5%. The sauerkraut has now achieved its typical acidity, taste and texture. The cabbage can be bottled and sold as raw or thermally treated sauerkraut. Preservatives can also be used.

The fermentation of sauerkraut is a complex microbiological process that occurs in two phases: an initial heterofermentation followed by homofermentation; the microorganisms derived from the raw cabbage are the main actors. Fermentation is initiated by the bacteria L. mesenteroides by converting sugars into lactic acid, acetic acid, alcohol and CO ₂ . Carbon dioxide helps maintain the anaerobic conditions required for the fermentation of the cabbage. The increased CO ₂ concentration inhibits L. mesenteroides and the fermentation process moves on to the next phase. Homofermentative lactic acid bacteria such as Lactus plantarum take over. The bacteria convert the remaining sugars into lactic acid, the pH decreases and the desired acidity is created.

Large-scale sauerkraut producers use starter cultures, but on a smaller scale they rely on what is known as spontaneous fermentation. Lactic acid bacteria on the fresh vegetables and in the environment, such as Weisella spp., Leuconostoc mesenteroides, Levillactobacillus brevis, Lactiplantibacillus plantarum, and Pediococcus pentosaceus, are involved in the fermentation. ¹⁴

Further information

There is also sauerkraut juice ; a vegetable juice made from pressed, raw sauerkraut. Sauerkraut juice contains a lot of vitamin C, lactic acid and live lactic acid bacteria and is considered to aid digestion. It is mainly available in organic supermarkets, organic shops or on the Internet.

Fermented foods and beverages make up an estimated 1/3 of all our food. ¹⁴

The vitamin C content of cabbage decreases during fermentation. This is partly because ascorbic acid is very susceptible to chemical and enzymatic oxidation during preparation (hence it is a very good antioxidant). The heavy chopping of cabbage, and to a lesser extent storage, triggers these processes. ²⁰ Vitamin C is also very sensitive to heat. Interestingly, some of the vitamin is converted to ascorbigen during fermentation, and ascorbigen is converted back to vitamin C during cooking. ² The warmer it is, the faster the chemical processes take place. Therefore, vitamin C is lost more quickly during cooking than it already is.

Another issue related to sauerkraut is B12 . Unfortunately, there is very little of it in sauerkraut. More B12 is found in sea buckthorn or fermented parsley juice. Nevertheless, plant or fermented sources do not seem to contain enough B12 to cover the needs. Since we use this vitamin very slowly, a deficiency can only become apparent after years. ^{2, 21}

Alternative names

In English the fermented cabbage is also called 'sauerkraut'.