Is Sauerkraut Safe During Pregnancy? (Updated 2026 Guide)
Updated April 13, 2026
The Answer
Yes, sauerkraut is safe during pregnancy. With 247 out of 327 products earning an A grade, most store bought sauerkraut contains simple, pregnancy safe ingredients like cabbage, water, and salt.
Sauerkraut is a fermented food that offers beneficial probiotics to support digestive health during pregnancy. The fermentation process creates an acidic environment that inhibits harmful bacteria growth. However, some varieties contain preservatives like sodium benzoate or added alcohol (wine), so checking labels is important.
Pregnancy Safe is 100% independent and research driven. No companies pay to promote or sponsor products.
✓ What's Safe
- • Simple ingredient lists with just cabbage, water, and salt
- • Pasteurized sauerkraut from major grocery brands for guaranteed safety
- • Refrigerated raw sauerkraut from reputable brands for maximum probiotic benefits
- • Start with 1-2 tablespoons daily and increase gradually to avoid digestive discomfort
- • Products without added preservatives or wine for the cleanest option
✗ What to Avoid
- • Sauerkraut made with white wine or beer (contains alcohol)
- • Products with sodium benzoate or sodium bisulfite preservatives when possible
- • Homemade sauerkraut unless you're experienced with safe fermentation practices
- • Bavarian style sauerkraut that often contains wine
- • Products with juniper berries, which may have uterine stimulating effects
Most Common Ingredients in Sauerkraut Products
We analyzed 327 sauerkraut products. Here are the most common ingredients, ranked by how often they appear:
Ingredients to Watch Out For in Sauerkraut
These are the most common flagged ingredients across 327 sauerkraut products we analyzed.
sodium benzoate and sodium bisulfite
CAUTION
Sodium benzoate and sodium bisulfite is a common food preservative in processed foods. Has shown birth defects in animal studies at high doses.
Found in 35 of 327 products (11%)
sodium benzoate
CAUTION
Sodium benzoate is a food preservative in beverages and processed foods. Has shown birth defects in animal studies at high doses and may form benzene when combined with vitamin C.
Found in 9 of 327 products (3%)
polysorbate 80
CAUTION
Polysorbate 80 is an emulsifier used in foods and medications. May alter offspring gut microbiota and immune function based on animal studies.
Found in 5 of 327 products (2%)
juniper berries
CAUTION
Juniper berries is an essential oil from juniper berries. May have uterine stimulating effects and is traditionally avoided during pregnancy.
Found in 3 of 327 products (1%)
white wine
AVOID
White wine is an intoxicating substance in beverages. Causes fetal alcohol spectrum disorder with lifelong physical and cognitive problems. No safe level exists.
Found in 3 of 327 products (1%)
beer
AVOID
Beer is an intoxicating substance in beverages. Causes fetal alcohol spectrum disorder with lifelong physical and cognitive problems. No safe level exists.
Found in 2 of 327 products (1%)
benzoate of soda
CAUTION
Benzoate of soda is a common food preservative in processed foods. Has shown birth defects in animal studies at high doses.
Found in 2 of 327 products (1%)
benzoate of soda and sodium metabisulfite added as preservatives
CAUTION
Benzoate of soda and sodium metabisulfite added as preservatives is a common food preservative in processed foods. Has shown birth defects in animal studies at high doses.
Found in 2 of 327 products (1%)
Sauerkraut Products We've Analyzed
We graded 327 sauerkraut products for pregnancy safety. 247 received an A grade.
Pregnancy Safe Sauerkraut Products
We found 247 pregnancy safe options. Here are some top picks.
| Grade | Product | Brand |
|---|---|---|
| A | Sauerkraut | — |
| A | Shredded Sauerkraut | Silver Floss |
| A | Shredded Sauerkraut | — |
| A | S&W, Sauerkraut | — |
| A | Spartan, Shredded Sauerkraut | — |
Your Questions Answered
Can pregnant women eat sauerkraut?
Yes, pregnant women can safely eat sauerkraut. It's a nutritious fermented food that provides probiotics, vitamin C, and fiber. Most commercial sauerkraut is made with simple ingredients like cabbage and salt. Just check the label to avoid varieties with added wine or excessive preservatives.
What are the risks of sauerkraut during pregnancy?
The main risks come from specific ingredients in some varieties rather than sauerkraut itself. Some products contain white wine or beer, which should be avoided during pregnancy. Others include sodium benzoate preservatives, which have shown concerns in animal studies at high doses. Homemade sauerkraut carries a small risk if not fermented properly, though commercial products are generally safe.
Can you eat fermented foods if pregnant?
Yes, most fermented foods are safe and beneficial during pregnancy. Sauerkraut, yogurt, kefir, and properly prepared kimchi provide probiotics that support gut health and may benefit your baby's developing microbiome. The main caution is with unpasteurized dairy based ferments due to listeria concerns. Vegetable ferments like sauerkraut don't carry this same risk.
Is homemade sauerkraut safe during pregnancy?
Homemade sauerkraut can be safe if prepared correctly, but store bought is the lower risk option during pregnancy. Proper fermentation requires maintaining the right salt concentration and temperature to prevent harmful bacteria growth. If you're experienced with fermentation and follow safe practices, homemade sauerkraut is fine. Otherwise, stick with commercial brands that have quality controls in place.
How much sauerkraut can I eat while pregnant?
There's no strict limit on sauerkraut during pregnancy, but moderation is wise. Start with 1-2 tablespoons daily to let your digestive system adjust to the probiotics. You can gradually increase to a few servings per week. The main consideration is sodium content sauerkraut is high in salt, so factor it into your overall sodium intake, especially if you're watching blood pressure.
Does sauerkraut help with pregnancy digestion?
Yes, sauerkraut can help with pregnancy digestion. The probiotics in fermented sauerkraut support healthy gut bacteria, which may ease common pregnancy complaints like constipation and bloating. The fiber content also promotes regular bowel movements. Many pregnant women find that small amounts of sauerkraut help settle their stomach, though individual responses vary.
How Do We Score Products for Pregnancy Safety?
We analyze each product's ingredients and category to flag known risks and provide cautionary notices for general category safety concerns.
A - Safe
Excellent choice! All ingredients are considered safe during pregnancy.
What to do: Use with confidence.
B - Likely Safe
Pretty much safe with very minimal risk. Some ingredients may have limited pregnancy studies, but no significant safety concerns have been identified.
What to do: Use with confidence.
C - Limit
Contains ingredients with some pregnancy considerations. Research shows these ingredients may have limited safety data, potential for minor hormonal effects, or require caution based on animal studies.
What to do: Use sparingly and consider safer alternatives when available.
D - Caution
Similar to C grade but contains multiple cautionary ingredients. The combination increases overall concern.
What to do: Try to avoid if that makes you feel better. If you've already used it, no need to panic.
F - Avoid
Contains ingredients with established risks during pregnancy. Research shows these can cause birth defects, developmental harm, or serious maternal complications.
What to do: Do not use during pregnancy. If you've already used it, don't worry - contact your OBGYN if concerned.
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References
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