Nutrition for Kimchi

Calories, Protein, Vitamins and More


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image of kimchi source

Kimchi Nutrition Summary

One cup of kimchi (150 grams or 0.3 lb) contains 23 calories and 1.7 grams of protein. Kimchi consist of 94% water, 2% carbohydrates, 1% protein, and less than 1% of fat.

Kimchi is an excellent source of many nutrients, including dietary fiber, calcium, iron and potassium. It also contains significant amounts of riboflavin, niacin, Vitamin B6, folate and Vitamin K.

In one cup of kimchi:

  • Calories: 23
  • Protein: 1.7 g
  • Sugar: 1.6 g
  • Dietary fiber: 2.4 g
  • Fat: 0.8 g, (Saturated: 0.1 g)
  • Sodium: 747 mg
There is no significant amounts of cholesterol in kimchi.

See the Kimchi Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Cabbage, kimchi.

Calories in Kimchi

Kimchi has 23 calories per cup or 15 calories for every 100 grams. Most of its calories are from carbohydrates, fat and protein.

51 percent of calories in kimchi are from carbohydrates, 25% of calories are from fat and 24% of calories are from protein.

Calories from Carbs

The majority, or 51% of the calories in kimchi are from carbohydrates. The carbs in kimchi are mostly in the form of dietary fiber and sugar (60% and 40%). 1 cup of kimchi has 10% of daily values or 2.4 grams of dietary fiber.

  • Dietary fiber: 2.4 g
  • Sugar: 1.6 g
There is no significant amounts of starch in kimchi.

Calories from Fat

A substantial amount, or 25% of the calories in kimchi are from fat. Kimchi is very low in total fat, with 0.8 grams per cup. It also is cholestrol free. Most of the fat in kimchi are healthier unsaturated fats:

  • Total fat: 0.8 g
  • Saturated fat: 0.1 g
  • Monounsaturated fat: 0.1 g
  • Polyunsaturated fat: 0.4 g
There is no significant amounts of cholestrol in kimchi.

Omega-3 and Omega-6 in Kimchi

Kimchi is a source of healthy omega-3 fatty acids, containing a total of 0.21 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.21 g
Also a source of omega-6 fatty acids, every cup of kimchi contains a total of 0.2 grams of omega-6. In addition, a large portion of the omega-6 in kimchi comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.16 g
The omega-6 to omega-3 ratio in kimchi is 0.8: 1.

Calories Similar to Kimchi

Some other vegetables with similar calories to kimchi by weight:

Protein in Kimchi

One cup of kimchi has 1.7 grams of protein or about 3% of daily recommended intake. Kimchi is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 1.65 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in kimchi.

Protein Similar to Kimchi

Some other vegetables with similar amounts of protein to kimchi by weight:

Vitamins and Minerals in Kimchi

An good source of many nutrients, kimchi contains abundant amounts of calcium, iron and potassium. In fact, a single cup of kimchi contains 21% of recommended daily values or 3.8 mg of iron. Also an excellent source of calcium, a single cup of kimchi contains 5% of recommended daily values or 49.5 mg of calcium.

Vitamins in kimchi (1 cup):
  • Vitamin a: 7.5 ug
  • Riboflavin: 0.3 mg
  • Niacin: 1.7 mg
  • Vitamin b6: 0.3 mg
  • Vitamin e: 0.2 mg
  • Folate: 78 ug
  • Vitamin k: 65.4 ug
Minerals in kimchi (1 cup):
  • Calcium: 49.5 mg
  • Potassium: 226.5 mg
  • Iron: 3.8 mg
  • Magnesium: 21 mg
  • Zinc: 0.3 mg
  • Selenium: 0.8 ug
  • Phosphorus: 36 mg
  • Choline: 23.3 mg
There is no significant amounts of copper, manganese, thiamin, pantothenic acid, vitamin c or vitamin b12 in kimchi.

Similar to Kimchi for Iron

Here are some other vegetables with similarly abundant amounts of iron to kimchi:

Flavonoids and Carotenoids in Kimchi [3]

Kimchi contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin. In one cup of kimchi:

  • beta-carotene: 83 ug
  • lutein + zeaxanthin: 74 ug

Kimchi Nutrition Chart

Kimchi:

( - g )

calories
KCAL %
carbohydrates
G %
dietary fiber
G %
sugar G
total fat
G %
saturated fat
G %
monounsaturated fat G
polyunsaturated fat G
protein
G %
Vitamin A
UG %
calcium
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iron
MG %
magnesium
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potassium
MG %
thiamin (Vitamin B1)
MG %
riboflavin (Vitamin B2)
MG %
niacin (Vitamin B3)
MG %
Vitamin B6
MG %
folate (Vitamin B9)
UG %
choline
MG %
Vitamin E
MG %
Water G
zinc
MG %
phosphorus
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sodium
MG %
copper
MG %
selenium
UG %
Vitamin K
UG %
Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Kimchi in Cooking

Kimchi can be consumed raw and is often chopped before cooking or serving.


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