Is Shredded Sauerkraut Gluten Free?

The Ingredient Breakdown

When determining if a product is safe for a gluten-free diet, we have to look beyond the main ingredient and inspect the preservatives and additives. For Shredded Sauerkraut, the formula is surprisingly simple and naturally free of gluten.

The primary ingredient is CABBAGE. Cabbage is a cruciferous vegetable and is naturally gluten-free in its whole form. There is no risk here, provided the cabbage hasn't been cross-contaminated during processing, which is rare in dedicated sauerkraut facilities.

Next, we have WATER and SALT. These are the universal basics of fermentation. Salt draws moisture out of the cabbage to create the brine. Neither of these ingredients contains gluten or poses a risk of cross-contamination.

The preservatives listed are SODIUM BENZOATE and SODIUM BISULFITE. Sodium Benzoate is a synthetic salt derived from benzoic acid, which is naturally found in berries. It is used to prevent mold growth and is unequivocally gluten-free. Sodium Bisulfite is used here to maintain the bright color of the cabbage and prevent oxidation. While those with severe sulfite sensitivities should be cautious, it contains no gluten proteins.

Ultimately, the verdict is clear: this is a clean label product free from gluten-containing grains.

Nutritional Value

While being gluten-free is the primary concern for many, the nutritional profile of Shredded Sauerkraut is also worth noting. Fermented foods are prized for their probiotic content, which supports gut health. However, because this product lists SODIUM BENZOATE as a preservative, it is likely pasteurized (heat-treated) to ensure shelf stability. This process kills the beneficial live bacteria found in raw sauerkraut.

In terms of macronutrients, sauerkraut is naturally low in calories and sugar. It is an excellent source of Vitamin C and Vitamin K. For those watching their sodium intake, it is important to remember that sauerkraut is a high-salt food due to the fermentation process. However, it fits well into low-carb and keto diets as it contains virtually no digestible carbohydrates.