Raw vs Pasteurised Sauerkraut: What’s the Difference?
Raw, unpasteurised sauerkraut has been fermented and hasn’t been heat treated after fermentation. This means naturally occurring live microorganisms from fermentation can remain in the finished sauerkraut. Pasteurised sauerkraut has also been fermented, but is then heat treated, which greatly reduces or inactivates viable microorganisms. Both are still sauerkraut, but they aren’t quite the same food.
If you’re buying sauerkraut because you’re interested in fermented foods and live cultures, knowing this difference can help you choose the type you actually want.
What is unpasteurised sauerkraut?
Unpasteurised sauerkraut is cabbage that has been fermented with salt and hasn’t been pasteurised after fermentation.
During traditional sauerkraut fermentation, naturally occurring microorganisms on the vegetables grow and change. Lactic acid bacteria become a major part of this microbial community and convert sugars in the vegetables into organic acids.
Those acids create the familiar sour flavour of sauerkraut and play a part in preserving the vegetables.
Studies of traditional sauerkraut fermentation have found substantial populations of lactic acid bacteria in the finished ferment. The exact microbial community can differ between ferments and can change during fermentation and storage. (PubMed)
When sauerkraut isn’t pasteurised afterwards, viable microorganisms can remain.
This is why you might also see unpasteurised sauerkraut described as:
raw sauerkraut
live sauerkraut
live culture sauerkraut
naturally fermented sauerkraut
These terms aren’t always interchangeable on a food label, so it still pays to check what the producer actually means.
What is pasteurised sauerkraut?
Pasteurised sauerkraut is sauerkraut that has been fermented and then subjected to heat treatment.
This distinction matters, pasteurisation and fermentation are two different processes.
Fermentation happens first. Microorganisms transform the cabbage and produce acids and other compounds.
Pasteurisation happens afterwards. The finished sauerkraut is heated to reduce or inactivate microorganisms.
The UK Food Standards Agency defines pasteurisation as a heat treatment using a combination of time and temperature to inactivate microbial flora to the required level. (Food Data Dashboard)
So pasteurised sauerkraut can still be genuinely fermented sauerkraut.
It has simply been heat treated after that fermentation has taken place.
Raw vs pasteurised sauerkraut: the simple comparison
Raw, unpasteurised sauerkraut | Pasteurised sauerkraut | |
Has it been fermented? | Yes | Yes |
Heat treated after fermentation? | No | Yes |
Can viable fermentation microorganisms remain? | Yes | Heat treatment greatly reduces or inactivates them |
Does it still contain compounds created during fermentation? | Yes | Yes, although the finished composition can differ |
Usually refrigerated when sold? | Often | Not always |
Does refrigeration prove it is unpasteurised? | No | No |
Can it still be sauerkraut without live microorganisms? | Yes | Yes |
The biggest mistake is treating “fermented” and “contains live cultures” as if they mean exactly the same thing.
A food can go through fermentation and then be processed in a way that removes or inactivates most of the microorganisms involved.
What does pasteurisation do to the live cultures in sauerkraut?
Pasteurisation uses heat to reduce or inactivate microorganisms.
That includes many of the viable lactic acid bacteria associated with sauerkraut fermentation.
But this doesn’t mean pasteurisation somehow reverses fermentation.
The cabbage has already been fermented. Acids and other substances produced during that process don’t simply disappear because the product is heated.
This distinction is becoming quite interesting scientifically.
A 2018 randomised, double-blind pilot study compared pasteurised and unpasteurised sauerkraut in 34 people with irritable bowel syndrome.
Sauerkraut-associated lactic acid bacteria were found more often in faecal samples from people eating the unpasteurised version. Yet both groups reported reductions in IBS symptom scores, with no significant difference in symptom change between the groups. The researchers stressed that the study was small and further research was needed. (PubMed)
A larger study published in 2025 compared fresh and pasteurised sauerkraut in 87 healthy adults. Participants ate 100g per day for four weeks during each intervention period.
Researchers found changes in some individual bacterial species, but neither type produced a broad shift in the participants’ gut microbiome. The researchers described the microbiome of healthy participants as relatively resilient to the short-term dietary intervention. (PubMed)
That gives us a more balanced answer than you’ll often find online.
Unpasteurised sauerkraut can provide viable microorganisms associated with fermentation. But we don’t yet have strong evidence showing that this automatically makes unpasteurised sauerkraut better for your health than pasteurised sauerkraut.
Research into sauerkraut, live microorganisms and the human gut is still developing.
Is pasteurised sauerkraut good for you?
Pasteurised sauerkraut can still form part of a varied diet.
Pasteurisation changes the microbial side of the food, but it doesn’t turn fermented cabbage into something nutritionally worthless.
The fermentation has already happened before the heat treatment.
Research comparing pasteurised and unpasteurised sauerkraut also gives us good reason to avoid simplistic claims about one being “good” and the other being “bad”.
If your main reason for buying sauerkraut is that you want a traditionally fermented food containing naturally occurring live cultures, though, an unpasteurised product is the more relevant choice.
That’s a question of what you’re looking for from the food rather than one product being universally better.
Why is some sauerkraut pasteurised?
Pasteurisation gives food producers greater control over microorganisms in the finished product and can support preservation and shelf life.
It can also stop or greatly slow the microbial activity associated with a live ferment.
This matters commercially.
Raw sauerkraut can remain biologically active after it goes into the jar. Chilling slows this activity considerably, which is one reason many raw sauerkrauts are kept refrigerated.
Pasteurisation offers producers another way to control microbial activity.
And for many shoppers, a jar that can sit in the cupboard before opening is convenient.
Neither approach makes the fermentation before it any less real.
They simply result in different finished products.
Is shelf-stable sauerkraut always pasteurised?
No. You shouldn’t use shelf position alone to decide whether sauerkraut is pasteurised.
A shelf-stable jar is a useful clue that the product has been processed or produced for storage at room temperature, but it doesn’t tell you every detail about how that particular sauerkraut was made.
Check the label or manufacturer’s information.
The same applies in reverse.
Finding sauerkraut in a supermarket fridge doesn’t prove that it is raw or unpasteurised.
If live cultures matter to you, look for clear information rather than relying on where the jar happens to be displayed.
How can you tell if sauerkraut is unpasteurised?
Start with the label.
If you’re looking for raw, unpasteurised sauerkraut with naturally occurring live cultures, check for these clues:
Look for the words “raw” or “unpasteurised”
These are much more useful than relying on the word “sauerkraut” alone.
Look for a reference to live cultures
Some producers clearly state that their sauerkraut contains naturally occurring live cultures.
Check the storage instructions
Raw sauerkraut is commonly sold refrigerated and should normally be kept chilled.
But refrigeration alone isn’t proof that a product is unpasteurised.
Read the ingredients
Traditional sauerkraut can be very simple, often starting with cabbage and salt.
Other vegetables, herbs and spices can be fermented with the cabbage too.
Check whether vinegar has been added
This one needs a little care, vinegar on an ingredient list doesn’t automatically mean the cabbage wasn’t fermented. A producer could ferment vegetables and add vinegar later. But traditional lactic acid fermentation creates its own acidity without needing vinegar to turn fresh cabbage sour.
If you specifically want naturally fermented sauerkraut, look for a producer that clearly explains its process.
Check the lid, is it a 'button pop' lid?
Does the jar have a “button pop” lid, like you often see on jam, chutney or other shelf-stable foods? That button usually forms when a vacuum is created inside the jar, often as part of a hot-fill or heat-processing method.
If a sauerkraut has this type of vacuum-sealed lid, there’s a good chance it has been heat treated after fermentation.
Ask the producer
If the label isn’t clear, ask:
“Is this sauerkraut fermented and unpasteurised, and does it contain naturally occurring live cultures?”
A producer of live fermented food should be able to answer that clearly.
Is raw sauerkraut the same as unpasteurised sauerkraut?
In everyday use, people often use “raw sauerkraut” to mean sauerkraut that hasn’t been pasteurised after fermentation, but labels can vary.
If your reason for choosing raw sauerkraut is that you want the microorganisms associated with fermentation to remain viable, look for a clear statement that the product is unpasteurised and contains live cultures.
“Raw” on its own gives you less information than a clear explanation of how the product was made.
Does unpasteurised sauerkraut need to be refrigerated?
Raw, live sauerkraut is normally kept refrigerated once fermentation has reached the stage the producer wants.
Cold temperatures slow microbial activity. They don’t necessarily stop it completely.
We see this first-hand with the sauerkraut we make at Wild Pantry.
A raw ferment can still be lively in the jar. You might sometimes notice pressure, bubbles or brine movement.
That doesn’t mean every jar will behave in exactly the same way.
Fermentation is a biological process, so batches can vary in flavour, texture and activity.
Follow the storage instructions provided with the sauerkraut you buy rather than applying one rule to every product.
Does unpasteurised sauerkraut contain probiotics?
This is where language around fermented food often gets muddled.
Unpasteurised sauerkraut can contain live microorganisms, including lactic acid bacteria. Research has repeatedly identified viable lactic acid bacteria in traditionally fermented sauerkraut. (PubMed)
But “contains live microorganisms” and “probiotic” aren’t automatically the same claim.
A probiotic is generally understood as a live microorganism that, when given in adequate amounts, provides a demonstrated health benefit.
Naturally fermented sauerkraut can contain many strains of bacteria, and the microbial population can vary between products and batches.
What does raw, unpasteurised sauerkraut taste like?
Expect acidity, crunch and a flavour that comes from fermentation rather than simply adding vinegar to cabbage.
Beyond that, sauerkraut can vary a lot.
Different vegetables and spices change the flavour. Fermentation time and other production choices can affect acidity and texture too.
When we first started making sauerkraut at home, this was part of what made fermentation so interesting. You aren’t simply preserving the vegetables. Their flavour changes as fermentation develops.
If you’re completely new to sauerkraut, you don’t need to build a meal around it.
Start with food you already eat and add a forkful.
We like sauerkraut alongside things such as poached eggs, avocado and sourdough.
There’s no clinical study telling you that sauerkraut tastes good with poached eggs. That one simply comes from eating a lot of sauerkraut.
What type of sauerkraut does Wild Pantry make?
At Wild Pantry, we make raw, naturally fermented and unpasteurised sauerkraut.
We keep our sauerkraut chilled rather than pasteurising it after fermentation.
Our range includes PowerKraut, made with cabbage, beetroot, carrot, turmeric, garlic, red onion, Celtic salt and black pepper. PowerKraut received a Great Taste Award in 2026.
We also make ImmuniKraut using organic vegetables including ginger, turmeric, fennel, turnip, carrot, garlic and black pepper.
These are the same things we’d suggest looking for when choosing sauerkraut elsewhere: clear information about how it is fermented, whether it has been pasteurised, how it should be stored and what is actually inside the jar.
If you’re comparing options, explore our raw sauerkraut range or read our guide to where to buy raw, unpasteurised sauerkraut in the UK.
So, should you choose raw or pasteurised sauerkraut?
Choose based on what you actually want.
If you enjoy sauerkraut and want something convenient that can be stored in the cupboard before opening, a pasteurised product may suit you perfectly well.
If you’re interested in traditional fermentation and specifically want sauerkraut containing naturally occurring live cultures, look for raw, unpasteurised sauerkraut.
And don’t judge the jar by the word “sauerkraut” alone.
Check how it was made.
Check whether it was pasteurised.
Check the storage instructions.
Check the lid type.
And if the label leaves you confused, ask the producer.
That will tell you far more about what you’re buying.
Frequently asked questions
Is sauerkraut pasteurised?
Some sauerkraut is pasteurised and some isn’t. Traditional sauerkraut is created through fermentation. Producers can then pasteurise the finished sauerkraut using heat. If you want sauerkraut containing viable microorganisms from fermentation, look for a product clearly labelled as raw or unpasteurised and check for information about live cultures.
Is all supermarket sauerkraut pasteurised?
No. You shouldn’t assume every supermarket sauerkraut is pasteurised.
Supermarkets can sell both shelf-stable and refrigerated products, and ranges change. Check each product individually. Look at the label, ingredients, storage instructions and information from the manufacturer.
Does pasteurisation kill the bacteria in sauerkraut?
Pasteurisation is a heat treatment designed to reduce or inactivate microorganisms. This greatly reduces the viable microorganisms associated with sauerkraut fermentation. The fermentation itself has already taken place, though, so pasteurised sauerkraut is still a fermented food.
Does raw sauerkraut contain live cultures?
Raw, unpasteurised sauerkraut can contain naturally occurring live microorganisms associated with fermentation, including lactic acid bacteria. Studies analysing sauerkraut have found substantial populations of viable lactic acid bacteria, though the species and quantities can differ between products, fermentation stages and storage conditions. (PubMed)
Is refrigerated sauerkraut always unpasteurised?
No. Refrigeration can be a useful clue, but it doesn’t prove that sauerkraut is raw or unpasteurised. Check the label for clear information about pasteurisation and live cultures. If this isn’t stated, check the producer’s website or contact them.
Is unpasteurised sauerkraut better for gut health?
We don’t have enough human evidence to say that unpasteurised sauerkraut is always better for gut health than pasteurised sauerkraut. Unpasteurised sauerkraut can contain viable fermentation microorganisms, but human trials comparing the two have produced more complex results. Research into how sauerkraut affects the gut microbiome is still limited. (PubMed)
Can pasteurised sauerkraut still be fermented?
Yes. Fermentation and pasteurisation happen at different stages. The cabbage is fermented first. A producer can then pasteurise the finished sauerkraut. Pasteurisation reduces viable microorganisms, but it doesn’t mean the food was never fermented.
How do I know if sauerkraut has live cultures?
Look for clear wording such as “unpasteurised”, “raw” or “contains live cultures”. Check whether the producer explains its fermentation process and storage requirements. If the packaging doesn’t make it clear, contact the producer rather than guessing from where the jar is displayed.
Research and sources
The impact of regular sauerkraut consumption on the human gut microbiota: a crossover intervention trialMicrobiome, 202587 healthy adults consumed fresh and pasteurised sauerkraut during separate four-week intervention periods. The researchers found changes in some bacterial species but no broad change to overall gut microbiome composition. (PubMed)
Lacto-fermented sauerkraut improves symptoms in IBS patients independent of product pasteurisation: a pilot studyFood & Function, 2018A randomised, double-blind pilot study involving 34 people with IBS compared pasteurised and unpasteurised sauerkraut over six weeks. Sauerkraut-associated lactic acid bacteria were detected more often in the unpasteurised group, while symptom scores fell in both groups. The study was small and the researchers called for larger trials. (PubMed)
Microbial and metabolic characterization of organic artisanal sauerkraut fermentation and study of gut health-promoting properties of sauerkraut brineFood Research International, 2022Researchers followed artisanal sauerkraut fermentation and found lactic acid bacteria became dominant as fermentation progressed, reaching high viable counts by the end of the fermentation studied. (PubMed)
Putative probiotic lactic acid bacteria isolated from sauerkraut fermentationsPLOS ONE, 2018Researchers isolated and characterised bacteria from four sauerkraut fermentations, showing the diversity of lactic acid bacteria that can occur in fermented cabbage. (PubMed)
Food Standards Agency: PasteurisationThe FSA describes pasteurisation as a heat treatment using a time and temperature combination to inactivate microbial flora to the required level. (Food Data Dashboard)
Comments