Pregnancy safety
Sauerkraut is only safe in pregnancy if it is prepared the right way
Only if it is a commercially produced, refrigerated or pasteurised sauerkraut eaten well within its date — otherwise cook it until steaming hot.
Raw, unpasteurised refrigerated sauerkraut is a chilled ready-to-eat food that can carry listeria, an infection that is mild in the mother but can cross the placenta and cause miscarriage, stillbirth or severe newborn illness.
This is about food safety in pregnancy, not blood sugar — it applies whatever your readings look like. Confirm it with your midwife or doctor.
Nutrition per 100g
Fruits & Vegetables › Vegetables
Sauerkraut for Gestational Diabetes
Sauerkraut is finely shredded cabbage that has been fermented by various lactic acid bacteria. It has a distinctively sour flavor and a long shelf life, both of which result from the lactic acid formed when bacteria ferment the sugars in the cabbage. This fermentation process not only preserves the cabbage but also creates a host of beneficial probiotics. Nutritionally, sauerkraut is very low in calories and is an excellent source of vitamin C, vitamin K, and dietary fiber. It is a staple in many European cuisines, particularly German, where it is famously served with sausages and pork dishes.
At a glance
Pregnancy safety
Prepare with careBlood sugar impact
lowCarbs / 100 g
4.3gIs Sauerkraut safe with gestational diabetes?
Sauerkraut is an excellent choice for managing gestational diabetes due to its very low carbohydrate content and high fiber. The fermentation process breaks down the natural sugars in cabbage, resulting in a minimal impact on blood glucose levels. Furthermore, the probiotics it contains may improve gut health and insulin sensitivity, offering additional metabolic benefits. The primary consideration is its high sodium content, which should be monitored to help manage blood pressure during pregnancy. Opt for lower-sodium versions or rinse it before consumption.
How does Sauerkraut affect blood sugar during pregnancy?
With a very low glycemic index and glycemic load, sauerkraut poses virtually no risk of causing blood sugar spikes. The dietary fiber content further slows down the absorption of any carbohydrates present, ensuring a stable glucose response. Consuming it raw preserves its probiotic content, which has been linked to better overall glucose control. Cooking sauerkraut does not negatively affect its glycemic properties, but it does eliminate the beneficial live cultures. Therefore, for maximum health benefits, it is best consumed uncooked as part of a balanced meal.
What is a safe portion of Sauerkraut for gestational diabetes?
A suitable portion of sauerkraut is about half a cup to one full cup. This serving size provides significant fiber and probiotics without contributing a meaningful amount of carbohydrates. Visually, this is a generous side helping that can add bulk and flavor to a meal. Given the high sodium levels in many commercial products, it's wise to be mindful of your total daily sodium intake. Rinsing the sauerkraut can help reduce sodium content if blood pressure is a concern for you.
How should I combine Sauerkraut to manage blood sugar during pregnancy?
Sauerkraut pairs exceptionally well with protein-rich foods, which helps to create a satisfying and blood-sugar-friendly meal. Serve it alongside grilled chicken, fish, or a lean cut of pork to balance its tangy flavor. It can also be used as a topping for a turkey burger on a whole-wheat bun or mixed into a large green salad with a source of healthy fat like avocado. This strategy combines fiber, protein, and healthy fats to promote stable blood sugar levels and enhance satiety, making it an ideal component of a GD-friendly diet.
Last reviewed: August 31, 2026
Important Safety Information
Every pregnancy is different, and gestational diabetes is managed differently depending on your readings, your medication and how far along you are. The ratings and portions on this page are general information — not a diagnosis, a treatment plan or a medical device — and they cannot see your results.
- Low blood sugar:
- If you take insulin or diabetes medication, eating less carbohydrate than your team planned for can push your blood sugar too low. Treat a reading below 70 mg/dL (3.9 mmol/L), or symptoms such as shaking, sweating, confusion or a racing heart, with fast-acting carbohydrate immediately and retest after 15 minutes. Never use this page as a reason to skip or shrink a meal you were told to eat.
- Carbohydrate and ketones:
- Cutting carbohydrate hard to force a number down is not safe in pregnancy — it can produce ketones. Published guidance sets a minimum of 175 g of carbohydrate per day in pregnancy. Readings that stay above target for several days need your care team, not a smaller portion.
- Medication and insulin:
- The portions here are generic and know nothing about your insulin doses, your metformin, or the steroids given to mature your baby's lungs — all of which change how a meal affects you. Never adjust a dose or a mealtime based on this page.
- Food safety in pregnancy:
- Blood sugar is not the only thing that makes a food suitable while you are pregnant. Some foods with excellent glycemic numbers still carry mercury, vitamin A, listeria or alcohol risks, and those are judged separately from the ratings shown here. Check your national pregnancy food-safety guidance before adding an unfamiliar food.
- What these ratings can and cannot tell you:
- Glycemic index values, impact ratings and maximum servings are population averages taken from published tables. Two people eating the same food can get very different readings, so your own meter is the only measurement that describes you. Nutrition figures are indicative per 100 g and vary with brand, ripeness and preparation.
Contact your care team the same day if: your readings stay above target for several days; you have a reading below 54 mg/dL (3.0 mmol/L) or needed someone else's help to treat a low; you test positive for ketones; or your baby is moving less than usual. Seek emergency care for confusion, fainting, repeated vomiting, or a low you cannot bring back up.
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Sources & Editorial Review
Content independently developed by Dalo Labs ApS, informed by the American Diabetes Association's Standards of Care in Diabetes, ACOG's gestational diabetes guidelines, and the IADPSG consensus criteria. Not endorsed by or affiliated with any referenced organization. · Last reviewed: August 2026
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