Kimchi
Kimchi is lacto-fermented napa cabbage and vegetables with chilli, garlic, ginger and scallion - a low-calorie source of live lactic-acid bacteria, fibre and vitamins A, C and K.
Nutrition Β· per ~85 g serving Β· β ΒΎ cup chopped
- Vitamin K36.5 mcg30% DV
- Vitamin C15.3 mg17% DV
- Folate38.3 mcg10% DV
- Vitamin A25.5 mcg3% DV
- Sodium423.3 mg18% DV
- Potassium128.3 mg3% DV
- Iron0.42 mg2% DV
- Calcium28.1 mg2% DV
- Sugars0.90 g
- Capsaicin~43 mg
- Live probioticslive cultures
Score Β· 91/100
Vitamins & minerals packed in relative to calories β the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality β unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best β gentler on blood sugar.
- Vitamin K36% DV
- Sodium22% DV
- Vitamin C20% DV
- Folate11% DV
- Vitamin A3% DV
Overview
Kimchi is the traditional Korean fermented vegetable dish. Fermentation generates Lactobacillus and postbiotic metabolites associated with gut-microbiome diversity, metabolic and immune benefits; it stays rich in carotenoids and vitamin C while very low in calories.
Health Benefits (2)
- Improved gut-microbiome diversity and metabolic markersmoderateLive lactic-acid bacteria and fermentation metabolites modulate the colonic microbiota and short-chain-fatty-acid production
- Antioxidant and anti-inflammatory effectweakCapsaicin, allyl compounds and fermentation-derived bioactives reduce oxidative and inflammatory signalling
Food Pairings
- Β·rice
- Β·eggs
- Β·tofu
- Β·greens
- Β·oily fish
Practical Tips
- Β·Eat unpasteurised, refrigerated kimchi for live cultures; rinse lightly if sodium is a concern.
- Β·Shelf-stable jars are pasteurised and lack live bacteria.
Optimal Timing
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
PerΒ 100Β g of the default form. Bars show how much higher or lower kimchi is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about kimchi
What is kimchi?
Kimchi is classified as a fermented (vegetable). Kimchi is lacto-fermented napa cabbage and vegetables with chilli, garlic, ginger and scallion - a low-calorie source of live lactic-acid bacteria, fibre and vitamins A, C and K.
Is kimchi healthy?
Kimchi scores 91/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Sodium, Vitamin C. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is kimchi high in protein?
Not particularly. A 85 g serving provides about 0.9 g of protein (~2% of the 50 g daily value).
Is kimchi high in fiber?
Not really. A 85 g serving provides about 1.4 g of fiber (~5% of the 28 g daily value).
What vitamins and minerals are in kimchi?
In a 85 g serving, kimchi is highest in Vitamin K (~30% DV), Sodium (~18% DV), Vitamin C (~17% DV).
Is kimchi keto-friendly?
Yes β it fits comfortably in most keto plans. A 85 g serving has about 0.7 g of net carbs (2 g total minus 1.4 g fiber).
How much kimchi should I eat?
A typical serving is around 85 g (~13 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target β most adults benefit from rotating kimchi alongside several other vegetable sources.
What pairs well with kimchi?
Kimchi pairs nicely with: rice; eggs; tofu; greens.
Supplements that mirror Kimchi's nutrient profile
Encyclopedia entries that supply the same signature nutrients kimchi contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Kimchi
These are the nutrients kimchicontributes meaningfully toward (β₯10% DV per 100Β g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.