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Kimchi
Vegetable · Fermented

Kimchi

91
Health
ScoreA+

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 91

Nutrient density32
Protein quality11
Fiber content10
Healthy fats5
Bioactive compounds13
Glycemic impact10
Top nutrients

% Daily Value per ½ cup (85 g)

Vitamin K 30%Sodium 18%Vitamin C 17%Riboflavin 14%Folate 9.5%

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 evidence

Live lactic-acid bacteria and fermentation metabolites modulate the colonic microbiota and short-chain-fatty-acid production

Antioxidant and anti-inflammatory effect

weak evidence

Capsaicin, 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.

Related foods

Mustard Green
97
Mustard Spinach
97
Broccoli Raab
96
Chive
96
Endive
96
Grape Leave
96

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