Vegetable · Fermented
Kimchi
88Health
Score
AScore
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.
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Why Kimchi scores 88
Nutrient density31
Protein quality11
Fiber content10
Healthy fats5
Bioactive compounds12
Glycemic impact10
Top nutrients
Vitamin K35.8Sodium21.7Vitamin C20Folate11.2Vitamin A3.3
Nutrition
per_100g
15
Calories
1.1g
Protein
2.4g
Carbs
0.5g
Fat
1.6g
Fiber
Health benefits
Improved gut-microbiome diversity and metabolic markers
moderate evidenceLive lactic-acid bacteria and fermentation metabolites modulate the colonic microbiota and short-chain-fatty-acid production
Antioxidant and anti-inflammatory effect
weak evidenceCapsaicin, allyl compounds and fermentation-derived bioactives reduce oxidative and inflammatory signalling
Pairs well with
- ·rice
- ·eggs
- ·tofu
- ·greens
- ·oily fish
Practical tips
- ·Best timing: Any meal as a 50-100 g serving.
- ·Eat unpasteurised, refrigerated kimchi for live cultures; rinse lightly if sodium is a concern. Shelf-stable jars are pasteurised and lack live bacteria.
