Ginger vs kimchi: which is healthier?

They are about equally nutrient-dense: ginger scores 54/100 and kimchi 55/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Ginger

54/100Moderate nutrient density

80 kcal per 100 g. 1 tsp grated: 2 g

Kimchi

55/100Moderate nutrient density

15 kcal per 100 g. 1/2 cup: 75 g

Which to pick for your goal

Fewer caloriesKimchi80 vs 15 kcal per 100 g
More proteinGinger1.8 vs 1.1 g per 100 g
More fiberAbout even2 vs 1.6 g per 100 g
Less sugarKimchi1.7 vs 1.1 g per 100 g
More potassiumGinger415 vs 151 mg per 100 g
Less saturated fatAbout even0.2 vs <0.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Ginger, 100 g	Kimchi, 100 g	Ginger, 2 g	Kimchi, 75 g
Calories	80 kcal	15 kcal	2 kcal	11 kcal
Protein	1.8 g	1.1 g	<0.1 g	0.8 g
Carbohydrates	18 g	2.4 g	0.4 g	1.8 g
Sugars	1.7 g	1.1 g	<0.1 g	0.8 g
Fiber	2 g	1.6 g	<0.1 g	1.2 g
Fat	0.8 g	0.5 g	<0.1 g	0.4 g
Saturated fat	0.2 g	<0.1 g	<0.1 g	<0.1 g
Vitamin C	5 mg	0 mg	0.1 mg	0 mg
Vitamin A	0 µg	5 µg	0 µg	3.8 µg
Potassium	415 mg	151 mg	8.3 mg	113 mg
Iron	0.6 mg	2.5 mg	<0.1 mg	1.9 mg
Calcium	16 mg	33 mg	0.3 mg	25 mg
Magnesium	43 mg	14 mg	0.9 mg	11 mg
Sodium	13 mg	498 mg	0.3 mg	374 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

All about ginger All about kimchi Open in compare tool