Can You Safely Indulge in Sauerkraut While Pregnant?

Sauerkraut has been a beloved dish for centuries. It is made from fermented cabbage and has a tangy taste that’s perfect for many meals. Some people may wonder if it is safe for pregnant women to enjoy this tasty treat, given the potential risks of foodborne illness. In this article, we’ll take an in-depth look at whether or not sauerkraut is safe for pregnant women to consume.

What is Sauerkraut?

Sauerkraut is a fermented food made from shredded cabbage that has been packed in salt. Like other fermented foods, sauerkraut is rich in probiotics, which are beneficial bacteria that aid in digestion.

Traditionally, sauerkraut is made by mixing shredded cabbage with salt and packing it tightly into a jar or crock. The cabbage releases its own juices, and the salt helps to preserve the cabbage while inhibiting the growth of harmful bacteria. The mixture is then left to ferment for several days or weeks, after which it can be eaten.

Is Sauerkraut Safe To Eat While Pregnant?

Yes, sauerkraut is generally safe to eat while pregnant, but with some caveats. The fermentation process of sauerkraut creates an acidic environment that inhibits the growth of harmful bacteria.

However, it is important to choose good quality sauerkraut made from fresh and clean vegetables. Also, pregnant women with pre-existing medical conditions, such as hypertension or diabetes, should be mindful of their sodium intake and consult their doctor before consuming sauerkraut.

Is Raw Sauerkraut Safe To Eat During Pregnancy?

Raw sauerkraut that is properly prepared and stored is generally safe for pregnant women to eat, just like cooked sauerkraut.

Can Sauerkraut Cause Miscarriage or Preterm Labor?

There is no evidence to suggest that sauerkraut can cause miscarriage or preterm labor. However, pregnant women who are advised to limit their intake of salt should consult their doctors before consuming sauerkraut.

The Benefits of Sauerkraut During Pregnancy

In addition to the delicious taste, sauerkraut also offers a range of health benefits for pregnant women. Here are some of the best advantages of sauerkraut:

Sauerkraut is Nutrient-Rich

Sauerkraut is rich in essential vitamins such as vitamin C and vitamin K, both of which are important for a healthy pregnancy.

Sauerkraut is Probiotic-Rich

Sauerkraut contains beneficial bacteria that aid in digestion, contribute to the healthy functioning of the immune system, and reduce inflammatory issues.

Sauerkraut is Low in Calories

A half-cup of sauerkraut contains only 17 calories, making it a low-calorie snack with plenty of flavor that can help pregnant women combat unnecessary weight gain.

Precautions When Eating Sauerkraut During Pregnancy

While sauerkraut is safe to eat during pregnancy, there are a few precautions to keep in mind:

Choose Good Quality Sauerkraut

Choose sauerkraut that is made from fresh and healthy vegetables. Packaged sauerkraut may contain preservatives or additives that could be harmful to you and your baby.

Avoid Overconsumption of Salt

Sauerkraut is a salty food. Pregnant women who are on a low-sodium diet or have pre-existing medical conditions such as hypertension should be mindful of their sodium intake and consult their physician before consuming sauerkraut.

Avoid Undercooked or Unpasteurized Sauerkraut

Undercooked or unpasteurized sauerkraut can contain harmful bacteria that compromise immunity, which in pregnancy may cause serious illnesses. It is also safe to note that all pregnant women have low immunity during pregnancy, and caution is necessary.

How to Incorporate Sauerkraut into Your Pregnancy Diet

Sauerkraut is a versatile ingredient that can be enjoyed in many ways. Here are some delicious ideas:

  • Mix sauerkraut into salads for tasty greens & texture
  • Add sauerkraut as a side dish for meat, poultry, or fish meals.
  • Use sauerkraut as a topping for sandwiches or tacos.
  • Use as a relish with standard meals or as a snacking item too


Sauerkraut is a nutritious and safe food for pregnant women when handled and stored appropriately. It provides a range of health benefits that are especially beneficial during pregnancy. However, it is essential to be mindful of overconsumption of sodium and the potential risks that come with eating undercooked or unpasteurized sauerkraut.

FAQs About Sauerkraut During Pregnancy

  • Q: Can sauerkraut cause miscarriage or preterm labor?
  • A: No, sauerkraut does not cause miscarriage or preterm labor.
  • Q: Is it safe to eat sauerkraut when pregnant?
  • A: Yes, it is safe to eat sauerkraut when pregnant, but it is vital to follow precautions when consuming it.
  • Q: Can I eat raw sauerkraut during pregnancy?
  • A: Yes, raw sauerkraut prepared in good quality is safe to eat during pregnancy.
  • Q: Is sauerkraut nutrient-dense?
  • A: Yes, sauerkraut is nutrient-rich, providing essential vitamins and minerals like vitamin C and K, probiotics that aid digestion, and other health benefits that pregnant women can benefit from.
  • Q: How can I incorporate sauerkraut into my pregnancy diet?
  • A: Sauerkraut is versatile and can be added as a topping or side dish to a variety of meals such as sandwiches or meat dishes.


  1. WebMD – The Health Benefits of Sauerkraut
  2. Medical News Today – Sauerkraut: Health Benefits And Nutritional Information
  3. Livestrong – Can I Eat Cabbage When I’m Pregnant?
  4. NHS – Foods to Avoid During Pregnancy

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