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Does Trader Joe’s Sauerkraut Have Probiotics? (Explained)

does trader joes sauerkraut have probiotics

Trader Joe’s finds itself a famous grocery store thanks to it’s many products that value not only unique flavors and profiles, but dietary consciousness throughout the United States. However, if you are hoping to get a probiotic boost from some of their products, you might be wondering: Does Trader Joe’s Sauerkraut have Probiotics?

Trader Joe’s Sauerkraut, namely their Sauerkraut With Persian Cucumbers product, has live probiotics within thanks to it’s natural fermenting preparation process. These probiotics are lactic acid bacteria which improve gut health.

In this article, we’ll go over an understanding of sauerkraut and probiotics, an overview of Trader joe’s Sauerkraut products, and the health benefits in the presence of probiotics in Trader Joe’s Sauerkraut. We’ll also cover consumer attitudes toward probiotics in sauerkraut and give you some answers to questions frequently asked about this particular topic!

Understanding Sauerkraut and Probiotics

Probiotics are actually a type of bacteria that are not identical, but are highly similar to the type of organism that naturally occurs in the digestive tract of humans.

It may sound strange, but our bodies actually need these types of bacteria to promote good gut health and therefore good health in general.

Probiotics can be found in the list of ingredients on most foods containing them, though they only typically list the species and genus of the bacteria on the actual packaging. 

Sauerkraut, on the other hand, is a type of cabbage that is fermented over time to provide a sour flavor that pairs well with rich or savory meats and other foods.

It is German in origin, and can be a great source of probiotics in the diet if prepared properly.

Trader Joe’s Sauerkraut Product

Trader Joe’s Sauerkraut is sold only in one product, which is called “Sauerkraut With Persian Cucumbers.” It is created using not only the traditional German cabbage, but also Persian cucumbers that have been pickled. They add a delicious depth of flavor to traditional sauerkraut.

The main difference between Trader Joe’s Sauerkraut and other types of sauerkraut is that it is created using salt water and garlic seasoning, which forms a brine that extracts certain beneficial elements from the food. 

This brine is also helpful in creating the flavor that makes the Trader Joe’s sauerkraut product so popular. It is frequently used on Rueben sandwiches, incorporated into coleslaw, and placed on hot dogs. It comes in an 18 ounce package for around $4.50.

Presence of Probiotics in Trader Joe’s Sauerkraut

Trader Joe’s Sauerkraut does have probiotics! You see, most companies creating pre-processed or packaged sauerkraut will speed up the fermentation process by adding vinegar. This practice actually manages to kill or at least weaken the presence of beneficial probiotics.

However, on Trader Joe’s website, it is clearly stated that no vinegar is added in the process of creating their Sauerkraut With Persian Cucumbers.

The cabbage and cucumbers are allowed to sit in a salt and garlic mixture that naturally draws out moisture in the ingredients. That moisture, in turn, promotes good bacteria’s growth.

This good bacteria is lactic acid, created from the carbohydrates in the food. 

Health Effects and Concerns of Probiotics in Sauerkraut

There are many health benefits associated with eating sauerkraut, in general, but one of the main health benefits is simply found in the presence of the aforementioned probiotics grown in the brine.

Let’s take a look at what these lactic acids can do for our health in the list found below!

  • Fights harmful bacteria – According to Healthline.com, the probiotics found in Trader Joe’s saurkraut’s first job is to be a line of defense against harmful bacteria or any toxins your body finds itself ingesting. 
  • Antibiotic Regulation – Sometimes antibiotics are prescribed and necessary for our health, but probiotics found in sauerkraut can bring the good bacteria back up to standard and balance the gut after using them.
  • Lower Bowel Discomfort – Because of the probiotics in sauerkraut, bloating, gas, diarrhea and constipation can be lowered. This is even the case in more advanced illnesses like ulcerative colitis or irritable bowel syndrome!

The only specific health concerns that you may want to watch out for when it comes to eating sauerkraut is that it can cause diarrhea if eaten too often and in large quantities.

Worse, sauerkraut is a high contributor to levels of histamine in the body, which can be bad for those with a histamine intolerance and result in allergic reactions.

It is recommended that someone take no more than 10 grams of sauerkraut a day when getting used to it, but taking no more than 60 grams per day no matter how much you love it!

Frequently Asked Questions

Curious about sauerkraut, it’s possible probiotics, and Trader Joe’s products? Some of these further questions may be answered in our list of F.A.Q.’s below!

How Do I Know if My Saurkraut Has Probiotics?

The best way to tell if sauerkraut has probiotics is if it was made exclusively with vegetables and salt, including cabbage. 
How much sauerkraut should I take daily for probiotics?

To start out with in the interest of getting daily probiotics, take 10 grams of sauerkraut. Then, up the dosage to 60 grams gradually!

Consumer Attitudes Toward Sauerkraut With Probiotics

According to New Hope.com’s report, the understanding of probiotics has increased as trendy social media influencers and even news outlets give more attention to the benefits of good gut health. For this reason, it is not surprising that consumers turn to sauerkraut for their probiotic needs!

Americans tend to consume around 1 and a half pounds of sauerkraut per person according to a study done in July of the year 2019. This popular food is used on sandwiches and as an additive to coleslaw for it’s unique, sour flavor. 

As awareness of probiotics health benefits and very low risks to general healthiness increases, so do the sales of sauerkraut containing probiotics rather than the sales of those without.

Final Thoughts

To sum it all up, Trader Joe’s sauerkraut does have lactic acid probiotics. This is helpful toward overall gut health, including lowering indigestion. It is thanks to Trader Joe’s commitment to naturally ferment their sauerkraut rather than using vinegar or other lab accelerants.

Though Trader Joe’s has issued no official recommendations on how much of their sauerkraut product they’d like people to consume, it is widely believed that a human being should take no more than 60 grams of sauerkraut per day to keep a good balance of gut health up.

Altogether, Trader Joe’s Sauerkraut With Persian Cucumbers is a creative take on a probiotic product!


Shane is a fitness enthusiast who also has a passion for trying and cooking new foods. His favorite stores to shop at include Trader Joe's, Wholefoods Market, Sprouts, Stater Brothers, and Target.

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