The method of preserving this raw sauerkraut recipe is using cold-storage. We will not expose the ingredients to heat, keeping the probiotics fully intact. There are many healthy benefits and reasons to consume raw sauerkraut, as every bite gives a very powerful impact to our systems., a website owned by cookbook author, Holly Howe, shares a list of nutrients found in two heaping forkfuls of raw sauerkraut:

  • 20 calories
  • 0 grams fat
  • 2 grams fiber
  • 4 grams carbohydrates
  • 2 grams sugar
  • 1 gram protein
  • 330 milligrams sodium, 14% DV
  • 100 milligrams potassium, 3% DV
  • 75 milligrams Vitamin C, 30% DV
  • 10 micrograms Vitamin K, 45% DV
  • 179 IUs Vitamin A
  • 40 milligrams calcium, 2% DV
  • 1 milligram iron, 6% DV
  • 17 micrograms folate, 6% DV

*Percent Daily Values are based on a 2,000 calorie diet.

Cleveland Kitchen, a creator of world-class fermented foods, did a great job detailing the many healthy benefits of consuming raw sauerkraut on a regular basis. Improving digestion and boosting the immune system are just two of the many health benefits they list in their article here.

Raw Sauerkraut recipe

makes approx. 4 quarts close up jar

This fast, simple recipe uses the cold storage method to allow fermentation to preserve the cabbage creating sauerkraut.  This delicious kraut can be used in any dish where sauerkraut is served whether as a meal or simply a topping.


  • 16 cups cabbage, shredded
  • 2 tsp cumin seeds
  • 2 tsp mustard seeds
  • 3 ½ tbsp Celtic or Mediterranean sea salt
  • 5 cups water
  • 4 wide mouth quart jars


  1. In a bowl, mix cabbage with cumin and mustard seeds.  Using a potato masher of wooden kitchen mallet, pound/mash the cabbage and seeds for several minutes to release the juices from the cabbage.  Fill each quart by tightly packing the cabbage using a wooden spoon or mallet.  Give each jar a generous 1” headspace.
  2. Mix water and salt until salt has dissolved.  Pour liquid mixture over the cabbage and press the cabbage downward using a wooden spoon handle to remove excess air bubbles.  Add additional liquid mixture if necessary being sure to keep the generous 1” headspace.  Wipe rim of jar with a warm wash cloth dipped in vinegar.  Add lids and rings and hand tighten.
  3. Keep jars at room temperature for 3 days then transfer to cold storage in your refrigerator.  The sauerkraut can be eaten immediately but improves with age.
  4. Because the jar contents are active during the fermentation process, please note there may be some seepage from the jar prior to and during cold storage.  Simply wipe the jars and the surface in which they sit if this occurs.

Diane, The Canning Diva

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