Veggies Food Library
When can babies have sauerkraut?
Can babies have sauerkraut?
Babies can have sauerkraut from about 6 months in small amounts, rinsed to lower the salt and finely chopped. Sauerkraut is fermented cabbage with a tangy, sour flavor, and it is high in sodium straight from the jar. Choose plain sauerkraut without added spices or wine and use a little as a flavor boost.
How to serve sauerkraut by age
Shapes and textures change as your baby’s grasp and chewing grow.
6 months
Rinse a spoonful of sauerkraut well and squeeze out the liquid, then blend or mince it very finely into smooth mashed potato, applesauce or avocado so there are no strands. Offer a small amount on a spoon.
7–8 months
Chop rinsed, squeezed sauerkraut finely and mix a small amount into lumpier mashed potato, avocado or minced meat. Long strands can be stringy, so keep them short.
9–12 months
Offer small amounts of rinsed, finely chopped sauerkraut mixed into soft foods like pierogi filling, scrambled eggs or mashed beans. Some babies enjoy picking up small clumps.
12 months +
Toddlers can have a small spoonful of rinsed sauerkraut on the side, on sandwiches or with sausages and potatoes. Keep portions small because of the salt.
Why it’s good
Sauerkraut gives babies vitamin C, vitamin K and fiber, and its tangy flavor helps babies learn to enjoy sour tastes. Raw, unpasteurized sauerkraut contains live bacteria, though jarred shelf-stable versions are usually pasteurized. Sauerkraut is very high in sodium, so small amounts are best.
Safety notes
- Sauerkraut is very salty. Rinse it under running water and squeeze it dry, and keep portions to a teaspoon or so.
- Chop sauerkraut finely. Long, stringy cabbage strands can be hard for babies to manage and may cause gagging.
- Choose plain sauerkraut. Some versions contain caraway seeds, wine, chili or added sugar.
- If you make sauerkraut at home, follow a trusted recipe and discard any batch with mold, a slimy texture or an off smell.
- Sauerkraut can cause gas in some babies. Start with a small amount.
A low-allergy food, still worth watching
Sauerkraut is not a common allergen, and reactions to cabbage are rare. Watch for hives, vomiting or swelling the first time, and note that redness around the mouth from sour, salty food is usually irritation.
Sauerkraut for babies: questions parents ask
Quick answers about sauerkraut for babies and toddlers.
When can babies have sauerkraut?
Babies can have sauerkraut from about 6 months in small amounts, rinsed and finely chopped. Rinsing helps lower the high sodium in sauerkraut.
Can babies have sauerkraut?
Yes, babies can eat sauerkraut as a small part of a meal. Sauerkraut should be rinsed, chopped and mixed into other foods rather than served in large portions.
Is sauerkraut a choking hazard for babies?
Sauerkraut is not a common choking hazard, but long strands can be stringy and cause gagging. Chopping sauerkraut finely and mixing it into soft foods makes it easier for babies to eat.
Is sauerkraut a common allergen?
No, sauerkraut is not a common allergen. Allergic reactions to cabbage are rare, but watch your baby the first time you offer it.
How do I serve sauerkraut to a 6 month old?
To serve sauerkraut to a 6 month old, rinse a teaspoon of plain sauerkraut, squeeze it dry, mince or blend it very finely and stir it into smooth mashed potato or applesauce. Offer it on a spoon or a preloaded spoon.
Is sauerkraut a good probiotic for babies?
Raw, refrigerated sauerkraut contains live bacteria, but there is not enough evidence that it improves babies' gut health. Most shelf-stable sauerkraut is pasteurized, which kills the live cultures.
Does rinsing sauerkraut reduce sodium?
Yes, rinsing sauerkraut under running water and squeezing it removes some of the sodium. Rinsing also washes away some live cultures, which is a fair trade for babies.
Can sauerkraut help with constipation in babies?
Sauerkraut contains some fiber, but the amount babies eat is small. Pears, prunes, beans and water are better choices for helping a constipated baby.
Can babies have kimchi?
Kimchi is another fermented cabbage, but it is usually spicy and contains fish sauce or shrimp. Mild, white kimchi rinsed and chopped can be offered to toddlers in small amounts after fish and shellfish have been introduced.
The takeaway
- Babies can have sauerkraut from about 6 months in small amounts, rinsed to lower the salt and finely chopped.
- Rinse a spoonful of sauerkraut well and squeeze out the liquid, then blend or mince it very finely into smooth mashed potato, applesauce or avocado so there are no strands.
- Choking risk is low. Not a Top 9 allergen, but offer a small amount first and watch for any reaction.
Read next
Sources
This guide follows current advice from these organizations.
- Starting Solid Foods American Academy of Pediatrics (HealthyChildren.org)
- When, What, and How to Introduce Solid Foods Centers for Disease Control and Prevention
- Choking Hazards Centers for Disease Control and Prevention
- Foods and Drinks to Avoid or Limit Centers for Disease Control and Prevention
- Dietary Guidelines for Americans, 2020-2025 U.S. Department of Agriculture and HHS
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Updated November 2026. Reviewed by our dietitians. Based on AAP, CDC and NIAID guidance. Written for healthy, full-term babies; not a substitute for your pediatrician. If your baby was born early, has a medical condition, feeding difficulties or a known allergy, check with them first (medical disclaimer). Always stay with your baby while they eat.