Kimchi
The jewel of Korean cooking that has won the world over: traditionally fermented cabbage with Korean chilli, garlic and ginger. Its net carbohydrate is close to zero and the glycemic index does not apply; it is a living source of probiotics and fibre that support steady glucose and a diverse gut flora.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Have two tablespoons of cold kimchi alongside rice or meat dishes; its acidity and heat may help slow stomach emptying and soften the rise in blood sugar after meals.
Best preparation methods
Enjoy it raw and crunchy rather than exposing it to high cooking heat, to keep the millions of live lactic acid bacteria and natural enzymes formed during weeks of fermentation.
Important Nutritional Note
Kimchi is high in sodium and hot spices, so introduce it gradually if you have a sensitive bowel or heartburn, to enjoy its benefits for the gut without discomfort.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (50 g) |
|---|---|---|
| Calories | 15 kcal | 7.5 kcal |
| Protein | 1.1 g | 0.6 g |
| Carbohydrate | 2.4 g | 1.2 g |
| Available carbohydrate | 0.8 g | 0.4 g |
| Fat | 0.5 g | 0.2 g |
| Dietary fibre | 1.6 g | 0.8 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 15 kcal per 100 g, ranking 1 of 18 in Asian dishes (lowest first).
Related foods from the same family:
Frequently asked questions
Is Kimchi good for weight loss?
Yes. Kimchi is very low in calories (15 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Kimchi affect blood sugar?
Kimchi contains only 0.8 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Kimchi?
A typical 50 g portion of Kimchi provides about 8 kcal, 0.6 g protein, 1.2 g carbohydrate, 0.2 g fat and 0.8 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.