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Kimchi Nutrition Facts: Is Kimchi Good for You?
Based on USDA data, kimchi is a low-calorie, low-fat condiment that provides several vitamins and minerals. A 100-gram serving is high in vitamin K and a good source of iron, riboflavin, vitamin B6, and folate. However, it is also very high in sodium, providing 22% of the daily value. Whether kimchi is a healthy choice depends on the portion size and how it fits into your overall diet, particularly your daily sodium intake.
Per 100 g · Cabbage, kimchi
What stands out in kimchi
- High in vitamin K. A 100-gram serving of kimchi provides 43.6 mcg of vitamin K, which is 36% of the Daily Value (DV).
- Good source of B vitamins. Kimchi is a good source of several B vitamins, with a 100-gram portion containing 16% of the DV for riboflavin (B2), 13% for vitamin B6, and 13% for folate.
- Good source of iron. This food is a good source of iron, supplying 2.5 mg or 14% of the Daily Value per 100 grams.
- Low in calories and fat. A 100-gram serving contains just 15 calories, 0.5 grams of total fat, and no cholesterol.
What to keep in mind
- Pay attention to sodium content. A 100-gram serving of kimchi contains 498 mg of sodium, which is 22% of the recommended Daily Value.
Kimchi nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 15 kcal | – |
| Protein | 1.1 g | 2% |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Monounsaturated fat | 0.04 g | – |
| Polyunsaturated fat | 0.24 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 2.4 g | 1% |
| Dietary fiber | 1.6 g | 6% |
| Total sugars | 1.1 g | – |
| Water | 94.3 g | – |
| Sodium | 498 mg | 22% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 151 mg | 3% |
| Calcium | 33 mg | 3% |
| Iron | 2.5 mg | 14% |
| Magnesium | 14 mg | 3% |
| Phosphorus | 24 mg | 2% |
| Zinc | 0.22 mg | 2% |
| Copper | 0.02 mg | 3% |
| Selenium | 0.5 mcg | 1% |
| Vitamin A (RAE) | 5 mcg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.11 mg | 1% |
| Vitamin K | 43.6 mcg | 36% |
| Thiamin (B1) | 0.01 mg | 1% |
| Riboflavin (B2) | 0.21 mg | 16% |
| Niacin (B3) | 1.1 mg | 7% |
| Vitamin B6 | 0.21 mg | 13% |
| Folate (DFE) | 52 mcg | 13% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 15.5 mg | 3% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Kimchi by portion
The nutrition data is based on a standard 100-gram (about 3.5 ounces) serving. A common portion size listed by the USDA is 1 cup, which weighs 150 grams. This larger portion contains 22 calories, about 4 grams of carbohydrates, 2.4 grams of dietary fiber, and less than 1 gram of fat. A 1-cup serving would also provide a significant amount of the daily value for certain nutrients, including about 54% for vitamin K and 33% for sodium.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 150 g | 22 | 1.7 g | 3.6 g | 2.4 g | 0.8 g |
How kimchi compares with other condiments, snacks and spices
Among 16 condiments, snacks, and spices on this site, kimchi has one of the highest amounts of vitamin K (ranking 2nd) and folate (ranking 3rd). It is lower in calories, carbohydrates, and fat than most other foods in this group. Compared to similar fermented vegetables, 100 grams of kimchi has slightly more calories than dill pickles (15 vs 12 kcal) but fewer than sauerkraut (19 kcal) and salsa (29 kcal). It contains more protein (1.1 g) than both pickles and sauerkraut, and more fiber (1.6 g) than dill pickles.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Kimchi | 15 | 1.1 g | 2.4 g | 1.6 g | 0.5 g |
| Dill Pickles | 12 | 0.5 g | 2.4 g | 1 g | 0.3 g |
| Sauerkraut | 19 | 0.91 g | 4.3 g | 2.9 g | 0.14 g |
| Apple Cider Vinegar | 21 | 0 g | 0.93 g | 0 g | 0 g |
| Salsa | 29 | 1.5 g | 6.6 g | 1.9 g | 0.17 g |
Quick answers
How many calories are in a cup of kimchi?
According to USDA data, a 1-cup (150 g) portion of kimchi contains 22 calories.
How much carbohydrate and fiber are in kimchi?
A 100-gram serving of kimchi has 2.4 grams of carbohydrates, including 1.6 grams of dietary fiber. A 1-cup portion contains 3.6 grams of carbohydrates and 2.4 grams of fiber.
Is kimchi high in sugar?
Kimchi is very low in sugar. A 100-gram serving contains 1.1 grams of total sugars.
When to talk to a doctor or dietitian
- With 498 mg of sodium per 100 g, it can add up quickly if you have been told to limit salt, for example for high blood pressure or heart failure.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how kimchi fits your situation.
Last updated October 21, 2026