In This ArticleView AllIn This ArticleHealth Benefits of KimchiNutrition FactsDownsidesBest Recipes to TryBuying and StoringFrequently Asked Questions
In This ArticleView All
View All
In This Article
Health Benefits of Kimchi
Nutrition Facts
Downsides
Best Recipes to Try
Buying and Storing
Frequently Asked Questions
Close
Photo:Carson Downing
Carson Downing
Kimchi, a traditional fermented food from Korea, is now a global favorite in salads, sandwiches, stir-fries, soups and many more! If you make a trip to Asian grocery stores, health food stores and many supermarkets, you will find often kimchi near the tofu in the refrigerated section. Often containing cabbage, kimchi can also be made with any other vegetable, such as radish and carrots.
Whether it’s store-bought or homemade, kimchi has an impressive nutritional profile and may offer potential health benefits. This pickled dish packs a punch of vitamins A and C and good bacteria. But you may wonder, how much should you eat? Keep scrolling to uncover the answers to kimchi’s health benefits, potential risks and tips from two registered dietitians.
Probiotics in Kimchi and Their Role in Gut Health
During fermentation, the LAB present in the vegetables multiply and grow. While there are multiple strains of LAB, the most common strains present in kimchi areLactobacillus, WeissellaandLeuconostoc.
The bacteria in kimchi are considered the unsung heroes of our digestive system that may support gut health. Eating kimchi has been linked to increasing the diversity and amount of good bacteria that produce short-chain fatty acids, which keep the intestinal lining healthy and make the gut inhospitable to harmful bacteria.
May Protect the Brain and Improve Mood
When eaten in adequate amounts, some probiotics, such as those found in kimchi, have been found to regulate neurotransmitters, such as serotonin, gamma-aminobutyric acid (GABA), glutamate and brain-derived neurotrophic factor.These neurotransmitters may protect the brain from degenerative diseases, such as Parkinson’s disease, and may support learning and may improve symptoms of common mental health challenges such as anxiety or depression, according toMaggie Moon, M.S., RD, a Korean American dietitian and brain health nutrition expert for MIND Diet Meals.
May Improve Heart Health
Nutrient Density of Kimchi
Kimchi is made from vegetables, so you get all the nutritional perks of veggies. Kimchi is low in calories, contains fiber, and is packed with vitamins. For example, kimchi is an excellent source of vitamin K, a nutrient that promotes blood clotting and bone metabolism, and it’s a good source of folate, a nutrient that may improve prevent anemia and support heart health.
Depending on the ingredients used to make it, kimchi may be an excellent source of vitamin C, an antioxidant that supports wound healing and the immune system and improves iron absorption.
Potential Immune System Support
Consuming fermented foods like kimchi, which contain probiotics, has been associated with digestive and immune function support. It is widely recognized that a significant portion of the immune system—about 70% to 80%—resides in the gastrointestinal (GI) tract, where a diverse community of microorganisms plays a crucial role in maintaining immune strength.Some research has found that probiotic strains in kimchi may have protective effects against bacterial infections, like Salmonella Typhimurium infection..
Antioxidants and Their Benefits in Kimchi
Research has found that kimchi is loaded with antioxidants. The authors point out that it’s the ingredients in kimchi–cabbage, radish, green onion, ginger, garlic–that are loaded with vitamin C, beta-carotene and polyphenols that provide these beneficial compounds.Antioxidants have the power to protect your body from radicals that can damage your body cells. Kimchi’s polyphenol content may also offer protection against degenerative diseases.
Nutritional Profile of Kimchi
Here’s a closer look at the nutritional profile of 2/3 cup (100 g) of kimchi:
Calories: 15Total Carbohydrates:2 gProtein:1 gTotal Fat:1 gSaturated Fat:0 gDietary Fiber:2 gSodium:498 mgBeta carotene:82 mcgFolate:55 mcg (14% Daily Value)Vitamin K:44 mcg (37% Daily Value)Iron: 3 mg (17% Daily Value)
Potential Risks and Considerations
High Sodium Content
Since kimchi is made of vegetables, it may sound like you should have a lot of it if you love it; after all, 90% of the U.S. population isn’t eating enough veggies.But with kimchi, you may want to be more mindful of how much you eat because every cup contains 747 mg of sodium, or one-third of your daily recommended intake. Because of its high sodium content, Mussatto says eating large amounts of kimchi regularly may raise a person’s risk of high blood pressure. So, if you are watching your sodium intake, Moon and Mussatto recommend enjoying smaller portions of kimchi.
Histamine Sensitivity or Intolerance
If you have a histamine sensitivity or intolerance, you cannot break down dietary histamine due to the dysfunction of a specific digestive enzyme in your body. Depending on the ingredients used in the kimchi, histamine may be present in the fermented vegetable. So, if you are histamine-sensitive or intolerant, you will want to tread carefully.
Moon says that the source of histamine is most likely from jeotgal, a Korean fermented seafood, and aekjeot, a Korean fermented fish sauce, which are used as ingredients to make kimchi. Moon recommends seeking out vegetarian kimchi as an alternative.
Food Safety Concern
Lactic acid produced during fermentation kills off potential pathogens. Still, if you’re making kimchi at home, it’s important to properly sanitize all tools used to make it, cut ingredients small or shred them, use the proper amount of salt, and use the right temperature at time.
How to Incorporate Kimchi into Your Diet
Kimchi is a spicy, tangy and highly versatile ingredient that pairs well with savory dishes. Enjoy kimchi as a small side dish to complement rice, or add it tostewsandsalads.
Moon enjoys kimchi with rice, veggies and lean protein, such as ourKimchi-Tofu Soup with Sesame & Egg. Our recipe forGochujang-Glazed Tempeh & Brown Rice Bowlsis also an example of how you can add kimchi as a topping in a grains and greens bowl.
If you are hands-on and prefer tomake your own kimchi, you can use it to makePork & Kimchi Fried Ricewith chopped veggies and savory kimchi pancakes.
One of Moon’s favorites is topping off fish tacos with chopped kimchi. OurKorean-Style Beef & Cabbage Tacosis also a creative way to enjoy taco-inspired foods.
Tips for Buying and Storing Kimchi
Fermented products like kimchi have an extended shelf life. Refrigerated kimchi can last in the fridge for three to six months, and consuming it within the first three months is the most ideal for its probiotic benefits.
Since kimchi is a fermented product, it will continue to ferment during storage. The flavor may become more sour and the color may become more dull. If you see mold growth or the smell or taste of the fermented vegetable is off, it is time totoss it out.
The Bottom Line
Kimchi is a traditional Korean staple that complements a variety of savory dishes. This fermented food may offer a slew of health benefits, from keeping your gut healthy to improving mood and lowering cholesterol. While this preserved vegetable is nutrient-dense with probiotics, vitamin K, fiber and more, it is high in sodium. If you are trying to moderate your salt intake, enjoy it as a small side dish.
Frequently Asked QuestionsIt is safe to eat kimchi every day in moderate amounts. Because kimchi is high in salt, enjoy it as a small, condiment-sized portion.Nutritionally speaking, store-bought and homemade kimchi have similar, if not, the same nutritional value. Store-bought kimchi may have additional additives, whereas homemade kimchi does not. Always read the ingredients list on the package and compare it to the ingredients used for a homemade recipe.Pros:Contains probiotics, may improve gut and brain health and lower cholesterolNutrient-denseCan be made at home or purchased at the storeVersatile ingredientCons:High in sodiumNot for people who are intolerant to dietary histamineFood safety concerns if not stored properly
It is safe to eat kimchi every day in moderate amounts. Because kimchi is high in salt, enjoy it as a small, condiment-sized portion.
Nutritionally speaking, store-bought and homemade kimchi have similar, if not, the same nutritional value. Store-bought kimchi may have additional additives, whereas homemade kimchi does not. Always read the ingredients list on the package and compare it to the ingredients used for a homemade recipe.
Pros:Contains probiotics, may improve gut and brain health and lower cholesterolNutrient-denseCan be made at home or purchased at the storeVersatile ingredientCons:High in sodiumNot for people who are intolerant to dietary histamineFood safety concerns if not stored properly
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Sources
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