Is Sauerkraut Safe During Pregnancy? (Updated 2026 Guide)
Updated March 25, 2026
The Answer
Yes, sauerkraut is generally safe during pregnancy. With 463 out of 615 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 and nutrients during pregnancy. The main concerns are certain preservatives like sodium benzoate found in some brands, and specialty varieties containing alcohol (wine or beer). Choosing simple, traditionally fermented sauerkraut with minimal additives is the safest approach.
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
- • Brands like Bubbies, Cleveland Kraut, or Wildbrine that use traditional fermentation
- • Refrigerated sauerkraut in the produce section (often higher quality with live probiotics)
- • Organic options if avoiding pesticide residues is a priority
- • Start with 1-2 tablespoons daily and increase gradually to avoid digestive discomfort
- • Check that jarred or canned varieties don't contain wine or beer
✗ What to Avoid
- • Sauerkraut made with wine or beer (alcohol should be avoided during pregnancy)
- • Products containing sodium benzoate or sodium bisulfite preservatives
- • Bavarian style sauerkraut which often contains wine
- • Artisanal krauts with craft beer or wine flavoring
- • Products with polysorbate 80 emulsifier
- • Homemade sauerkraut unless you're confident in proper fermentation techniques
Most Common Ingredients in Sauerkraut Products
We analyzed 615 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 615 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 66 of 615 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 21 of 615 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 10 of 615 products (2%)
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 7 of 615 products (1%)
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 5 of 615 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 5 of 615 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 4 of 615 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 3 of 615 products (0%)
Sauerkraut Products We've Analyzed
We graded 615 sauerkraut products for pregnancy safety. 463 received an A grade.
Pregnancy Safe Sauerkraut Products
We found 463 pregnancy safe options. Here are some top picks.
| Grade | Product | Brand |
|---|---|---|
| A | Raw Organic Sauerkraut | Wildbrine |
| A | German Style Sauerkraut | Deutsche Küche |
| A | Classic Caraway | Cleveland Kraut |
| A | Traditional German Barrel Sauerkraut | Carl Kuhne Kg |
| A | Sauerkraut | Trader Joe'S |
Your Questions Answered
Can pregnant women eat sauerkraut?
Yes, pregnant women can safely eat sauerkraut. Most commercial sauerkraut is made with simple ingredients like cabbage, water, and salt, making it a safe choice during pregnancy. The fermentation process actually makes cabbage easier to digest and adds beneficial probiotics. Just check the label to avoid varieties made with wine or beer, and limit products with preservatives like sodium benzoate.
What are the risks of sauerkraut during pregnancy?
The main risks come from specific ingredients rather than sauerkraut itself. Some Bavarian style or artisanal sauerkrauts contain wine or beer, which should be completely avoided during pregnancy due to fetal alcohol risks. Certain preservatives like sodium benzoate have shown concerning effects in animal studies at high doses. The high sodium content may also be a concern for those monitoring salt intake due to blood pressure issues.
Can you eat fermented foods if pregnant?
Yes, most fermented foods are safe and even beneficial during pregnancy. Sauerkraut, kimchi, yogurt, kefir, and kombucha (pasteurized, low sugar versions) can support digestive health and provide probiotics. The exception is unpasteurized dairy based ferments due to listeria concerns, and any fermented products containing alcohol. Always check labels and choose products from reputable sources.
Is raw sauerkraut safe during pregnancy?
Yes, raw (unpasteurized) sauerkraut is safe during pregnancy and actually offers more benefits than pasteurized versions. Unlike unpasteurized dairy, the acidic environment of fermented vegetables prevents harmful bacteria growth. Raw sauerkraut contains live probiotics that support gut health and immune function. Brands like Bubbies and Wildbrine offer raw, refrigerated options that are pregnancy safe.
How much sauerkraut can I eat while pregnant?
There's no strict limit on sauerkraut during pregnancy, but moderation is wise due to its sodium content. Starting with 1-2 tablespoons daily allows your digestive system to adjust to the probiotics. You can gradually increase to 1/4 to 1/2 cup per serving if tolerated well. If you have high blood pressure or are watching sodium intake, discuss appropriate amounts with your healthcare provider.
What brands of sauerkraut are safe during pregnancy?
Many popular brands offer pregnancy safe sauerkraut. Top A grade options include Wildbrine Raw Organic Sauerkraut, Cleveland Kraut (Classic Caraway, Roasted Garlic, Beet Red varieties), Bubbies Sauerkraut, and Trader Joe's Sauerkraut. Deutsche Küche German Style and Great Value also score well. Avoid Hengstenberg Bavarian Style and Saverne Artisanal Kraut varieties that contain wine or beer.
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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