Calories in Kimchi: Nutrition Facts & Serving Sizes
Per 1 cup (150g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A 1-cup serving of kimchi (150g) contains just 22.5 calories, making it one of the lowest-calorie foods you can add to any meal. Per 100g, kimchi provides 15 calories with 1.1g of protein, 2.4g of carbs, and only 0.5g of fat. It is a fermented Korean vegetable dish, typically made from napa cabbage and radish seasoned with chili pepper, garlic, and ginger. The fermentation process creates beneficial probiotics that support gut health. Kimchi is rich in vitamin K at 43.6mcg per 100g, covering roughly 36% of your daily value. It also provides 2.5mg of iron per 100g and 52mcg of folate. The main nutritional caveat is sodium: a 1-cup serving delivers 747mg of sodium, which is about 32% of the daily limit. For anyone cutting calories or looking to add volume to meals without adding many calories, kimchi is a standout option. It is commonly used as a side dish, added to rice bowls, or mixed into scrambled eggs.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (150g) | 22.5 | 1.7g | 3.6g | 0.8g | 2.4g |
| 100g | 15 | 1.1g | 2.4g | 0.5g | 1.6g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 15 | 1% |
| Protein | 1.1g | 2% |
| Total Fat | 0.5g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 2.4g | 1% |
| Dietary Fiber | 1.6g | 6% |
| Sugars | 1.1g | 2% |
| Sodium | 498mg | 22% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 33mg | 3% |
| Iron | 2.5mg | 14% |
| Potassium | 151mg | 3% |
| Vitamin A | 5mcg | 1% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 14mg | 3% |
| Phosphorus | 24mg | 2% |
| Zinc | 0.2mg | 2% |
| Selenium | 0.5mcg | 1% |
| Folate | 52mcg | 13% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 1.1mg | 7% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Kimchi
Kimchi is one of the best low-calorie additions to a high-volume eating strategy. At only 15 calories per 100g, you can eat a large portion without making a dent in your daily calorie budget. This makes it especially useful on a cut when you want to feel full without overeating.
The fermentation process produces lactic acid bacteria, which function as probiotics. Probiotics support gut microbiome diversity, which is increasingly linked to immune function, digestion, and even mood. For anyone who eats a high-protein diet, gut health matters because protein metabolism depends on a functioning digestive system.
Kimchi provides 2.5mg of iron per 100g. Iron is essential for oxygen transport in the blood. Without adequate iron, workout performance suffers because your muscles do not get enough oxygen. Pairing kimchi with vitamin C-rich foods helps increase iron absorption.
The 43.6mcg of vitamin K per 100g supports bone health and blood clotting. Vitamin K is often overlooked, but it works with calcium to keep bones strong over time.
Kimchi also contains 52mcg of folate per 100g, supporting cell repair and DNA synthesis. This matters especially during periods of heavy training when your body is repairing muscle tissue. The garlic and chili used in traditional kimchi also provide anti-inflammatory compounds that may support recovery.
Dietary Considerations
Kimchi is naturally gluten-free, vegan, and dairy-free, though some traditional recipes use fish sauce or shrimp paste. Always check the label if you need strictly vegan or vegetarian options. It is very keto-friendly due to the extremely low carb content of 2.4g per 100g. Kimchi is excellent for weight loss given its low calorie density. The main concern is sodium: at 498mg per 100g, it is a high-sodium food. If you are managing blood pressure or watching total sodium intake, limit portions to half a cup. No gluten issues with most commercial kimchi brands, but cross-contamination is possible in some facilities.
Daily Intake (100g)
100g of kimchi provides 1% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in kimchi?
A 1-cup serving of kimchi (150g) has 22.5 calories. Per 100g, kimchi contains 15 calories. It is one of the lowest-calorie foods available, making it excellent for adding volume to meals on a calorie deficit.
Is kimchi good for weight loss?
Yes, kimchi is great for weight loss. At only 15 calories per 100g, you can eat a full cup for just 22.5 calories. It is high in fiber (1.6g per 100g) and provides probiotic bacteria that support gut health. The only caveat is the sodium content, which is high at 498mg per 100g.
How much protein in kimchi?
Kimchi has 1.1g of protein per 100g. A 1-cup serving (150g) provides about 1.7g of protein. Kimchi is not a significant protein source on its own, but it works well alongside protein-rich foods like chicken breast, eggs, or tofu.
Is kimchi keto-friendly?
Yes, kimchi is very keto-friendly. It contains only 2.4g of carbs per 100g and 1.6g of fiber, giving it a net carb content of about 0.8g per 100g. A full cup serving has only 3.6g of carbs. It fits easily into a ketogenic diet.
How much sodium is in kimchi?
Kimchi is high in sodium at 498mg per 100g. A 1-cup serving (150g) delivers 747mg of sodium, which is about 32% of the daily recommended limit of 2,300mg. If you are limiting sodium intake, keep portions to half a cup or look for low-sodium varieties.
Does kimchi have probiotics?
Yes, kimchi is a fermented food that contains live lactic acid bacteria, which act as probiotics. These support gut health and digestive function. Look for unpasteurized kimchi in the refrigerated section for the most active cultures, as pasteurized versions may have fewer live bacteria.
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