How healthy is kimchi?
Is kimchi healthy? Yes, in small portions. Kimchi scores 55/100 on the HowHealthyIs Score: 100 g provides 15 kcal, 2.5 mg iron and 1.6 g fiber. Kimchi is fermented cabbage with chili and garlic, low in calories and a source of vitamins A, C and K. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Kimchi ranks higher than 55% of them.
Counts in favor (% daily value per 100 kcal)
- Iron69%
- Fiber29%
- Magnesium17%
- Potassium16%
- Calcium13%
- Protein11%
- Vitamin E4%
- Vitamin A3%
- Vitamin C0%
Counts against
- Saturated fat2%
- Added sugars0%
- Sodium108%
Raw NRF9.3: 161 minus 110 = 51. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in kimchi?
Calories11kcal
Protein0.8g
Carbohydrates1.8g
Fat0.4g
Fiber1.2g
Sugars0.8g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 15 kcal | 11 kcal | |
| Protein | 1.1 g | 0.8 g | 2% |
| Carbohydrates | 2.4 g | 1.8 g | 1% |
| Fiber | 1.6 g | 1.2 g | 4% |
| Sugars | 1.1 g | 0.8 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.5 g | 0.4 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 5 µg | 3.8 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.1 mg | <0.1 mg | 1% |
| Minerals | |||
| Calcium | 33 mg | 25 mg | 2% |
| Iron | 2.5 mg | 1.9 mg | 10% |
| Potassium | 151 mg | 113 mg | 2% |
| Magnesium | 14 mg | 11 mg | 3% |
| Sodium | 498 mg | 374 mg | 16% |
Source: USDA FoodData Central, "Cabbage, kimchi" (FDC 170392). Values rounded.
Why is kimchi good for you?
- 1.9 mg iron in 1/2 cup, 10% of the daily value. Iron contributes to the normal formation of red blood cells.
Good ways to use it
- Rice bowls and eggs
- Fried rice and stews
What should you watch out for?
- High in salt. Traditional kimchi often contains fish sauce, so check the label if you are vegan.
Which vegetables score higher?
Other vegetables with more nutrition per calorie. Variety matters more than picking one winner.
How does kimchi compare?
Common questions about kimchi
How many calories are in kimchi?
100 g of kimchi has 15 kcal. A typical portion, 1/2 cup (75 g), has about 11 kcal.
How much protein is in kimchi?
Kimchi has 1.1 g of protein per 100 g, or about 0.8 g in 1/2 cup.
Is kimchi good for weight loss?
Kimchi is low in calories (15 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.