Sauerkraut
Tangy and very salty, so it waits until 12 months. Then a rinsed, finely chopped spoonful goes a long way.
Checked against official guidance on October 18, 2026 · How we review
Quick answer
Children can have sauerkraut from around 12 months. Prepare it as shown below.
How to serve sauerkraut by age
12 months+
A teaspoon, rinsed and finely chopped into food
Before 12 months, skip sauerkraut: it's very salty, and babies under 1 should have less than 1 g of salt a day (NHS). From 12 months, our suggestion, based on the NHS salt limits, is a teaspoon or so now and then, rinsed, squeezed and finely chopped, stirred into mashed potato, a bean dish or scrambled egg. Don't add salt to the rest of the dish.
- Size
- A teaspoon or so, finely chopped into pieces no bigger than about 1 cm (just under ½ inch), with no long strands, and stirred into a soft food.
- Check before serving
- Lift a spoonful and look for long strands. If you see any, chop it again.
18 months+
A spoonful chopped into family dishes
Keep sauerkraut to a teaspoon or two, rinsed and chopped, mixed into potatoes, grain bowls or a soft sandwich filling. Skip it on sausages and hot dogs: the NHS lists sausages among salty foods, and the CDC says to avoid feeding young children foods high in salt.
- Size
- Finely chopped pieces about 1 cm (just under ½ inch) or smaller, mixed into food.
- Check before serving
- Check for long strands before serving, and taste the dish: if it tastes salty to you, use less next time.
2 years+
A small spoonful, chopped
Children aged 1 to 3 should have no more than 2 g of salt a day (NHS). A 10 g portion of canned sauerkraut has about 0.17 g of salt before rinsing, so a small spoonful in a meal is plenty. Keep the jar on the adults' side of the table.
- Size
- Bite-sized pieces about 1 cm (just under ½ inch), or chopped into dishes.
- Check before serving
- Check for long strands before serving.
3 years+
A small spoonful in family meals
Keep sauerkraut a small extra rather than a side dish. The NHS says children aged 1 to 3 should have no more than 2 g of salt a day, and children aged 4 to 6 no more than 3 g, and suggests eating salty foods less often or in small amounts. Chop it if the strands are long.
- Size
- Bite-sized pieces about 1 cm (just under ½ inch), or chopped into dishes.
- Check before serving
- Check for long strands before serving.
Always have your child sit upright in a high chair or at the table, and stay with them the whole time they eat. Keep to the size and texture for their stage. Every baby develops on their own timeline.
How to prepare sauerkraut
- 1
Choose plain sauerkraut made from cabbage and salt. Compare labels and pick the lowest salt, and skip versions with whole seeds, such as caraway or mustard seed, for young children.
- 2
Our suggestion is to put a spoonful in a sieve, rinse it under running water to wash off some of the salty brine, and squeeze out the liquid.
- 3
Chop it finely so there are no long strands.
- 4
Stir it into a food your child already eats. Don't add salt to a dish that has sauerkraut in it.
How much to offer
None before 12 months. After that, a teaspoon or so, rinsed and finely chopped into a meal, now and then. Canned sauerkraut has about 661 mg of sodium (about 1.7 g of salt) per 100 g, so a 10 g portion has about 66 mg of sodium (about 0.17 g of salt), against the 2 g of salt a day the NHS gives as the most for children aged 1 to 3. Your child decides how much to eat: stop when they turn away or close their mouth.
Common mistakes
Offering it before 12 months
Babies under 1 should have less than 1 g of salt a day, because their kidneys can't cope with much (NHS). Cook plain fresh cabbage for your baby instead: see our cabbage page.
Serving it straight from the jar
Sauerkraut sits in salty brine. Rinse a spoonful in a sieve and squeeze it out before chopping it into your child's food.
Leaving long strands
Shredded cabbage can be stringy and hard for young children to manage. Chop sauerkraut finely and mix it into soft food.
Giving homemade sauerkraut you're not sure about
The CDC says homemade foods that are improperly canned, preserved or fermented are common sources of foodborne botulism. If in doubt, throw it out, and never taste it to check.
Questions parents ask
Can sauerkraut be a choking hazard for babies?
Sauerkraut is shredded cabbage, and long, stringy strands can be hard for young children to chew and swallow: the CDC says to avoid foods that are difficult to chew and swallow. Chop it finely and mix it into soft food. Stay with your child during meals.
Can babies be allergic to sauerkraut?
Sauerkraut is not a common allergen. Some sauerkraut has added caraway or mustard seed: check the label. As with any new food, offer a small amount and watch for signs of a reaction.
Is sauerkraut healthy for babies?
Very salty: canned sauerkraut has about 661 mg of sodium per 100 g (about 1.7 g of salt), above the NHS 'high' cut-off of 1.5 g of salt per 100 g. Brands vary, so check the label. It also has some vitamin C (about 15 mg per 100 g) and fiber (about 3 g per 100 g).
When can babies have sauerkraut?
Not in the first year: it's very salty, and the NHS says babies under 1 should have less than 1 g of salt a day and shouldn't eat salty foods. From 12 months, our suggestion is a teaspoon or so, rinsed and finely chopped into food, now and then.
Should I rinse sauerkraut for my toddler?
That's our suggestion: rinsing a spoonful in a sieve and squeezing it out washes off some of the salty brine. It's still a salty food, so keep the amount small.
Is homemade sauerkraut safe for toddlers?
Only if it's made and stored carefully. The CDC says homemade foods that are improperly canned, preserved or fermented are common sources of foodborne botulism, and points to the USDA Complete Guide to Home Canning for tested instructions. Throw it out if it's moldy, discolored or smells bad, or if a jar is leaking, bulging or spurts when opened. If in doubt, throw it out, and never taste it to check (CDC).
If your baby refuses sauerkraut
- Your child doesn't need sauerkraut, so there's no need to keep offering it.
- If they like the sour taste, a little rinsed sauerkraut mixed into mashed potato is often the easiest way in.
- Eat some yourself at the same meal. Children copy what they see.
- Save repeated tries for everyday foods: many children need 10 or more tries before they accept a new food.
Never force or pressure your baby to eat. Some days they'll eat more, some days less, and that's normal.
Buying and storing sauerkraut
- Once opened, keep sauerkraut covered in the fridge (the CDC says to refrigerate canned or pickled foods after opening), and follow the label for how long it keeps.
- Homemade sauerkraut that has fully fermented can be kept tightly covered in the fridge for several months (USDA). Throw it out if it is moldy, discolored or smells bad, or if the jar is leaking, bulging or spurts liquid when opened (CDC). Never taste it to check.
- Cooked dishes with sauerkraut keep for 3 to 4 days in a covered container in the fridge. For freezer times, follow the food page or recipe for the dish. Reheat only once, to 165°F (74°C), until steaming hot, then let them cool before serving.
- Throw away any food left out at room temperature for more than 2 hours (1 hour if it's hotter than 90°F / 32°C).
When to talk to your doctor
Contact your pediatrician, GP or health visitor if:
- Your child has eaten home-canned or home-fermented food and then has trouble swallowing or breathing, drooping eyelids, blurred or double vision, slurred speech or muscle weakness: call your emergency number. The CDC says botulism is a medical emergency. Tell the doctors what your child ate.
- You notice mild signs of an allergic reaction after eating, such as a few hives or a little vomiting. See signs of a reaction.
- You're worried about how much your baby eats, their growth, or they refuse most solid food for weeks.
Call 911999your local emergency number (such as 112 in Europe or 000 in Australia) now if your baby has trouble breathing, wheezing, can't cough or cry, has lips, mouth, tongue or throat that suddenly swell, or becomes pale, bluish, floppy or unresponsive. Also call if hives come with repeated vomiting.
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Helpful guides
Sources
- NHS: Salt in your diet
- NHS: Foods to avoid giving babies and young children
- NHS: Food labels
- CDC: Foods and drinks to avoid or limit
- CDC: Choking hazards
- USDA FoodData Central: Sauerkraut, canned, solids and liquids
- CDC: Home-canned foods (botulism prevention)
- CDC: Symptoms of botulism
- USDA: Complete guide to home canning, guide 6: fermented foods and pickled vegetables
- USDA FSIS: Leftovers and food safety
- NHS Best Start in Life: Storing and reheating food
- NHS: Help your baby enjoy new foods
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