Kimchi: Nutrition Facts and Health Benefits

Kimchi: Nutrition Facts and Health Benefits


Undeniably, kimchi is one of the most famous parts in Korean cuisine and its popularity has grown globally.

It is the product of the fermentation of vegetables and spices. In most circumstances, people use cabbage which has many health benefits.

Therefore, it is undoubted that kimchi has positive effects on human well-beings.

For many years, researchers have used millions of dollar to improve the quality of kimchi so that it is safe and free from bacteria.

Notably, astronauts even bought the best kimchi along with their journey into the universe.

Kimchi originated from Korea over 1,000 years ago.

At first, it was a mere combination of salt and vegetables. Then, people started to use spices.

Not until the 18th century did they add red hot pepper which becomes an indispensable part nowadays.

Over years, people in this area have still used the same method and ingredients to produce high-quality kimchi that is beneficial for health.

Some kimchi nutrition facts will help you understand its health benefits more easily.

Nutrition Facts

Kimchi: Nutrition Facts

Water makes up for a very high amount in kimchi nutrition with around 94 percent (1).

Interestingly, kimchi is an extremely low calorie food as 100 grams of serving provide only 15 kcal.

The proportion of fat, protein and carbs in kimchi is particularly low as well.

However, kimchi works as a great source of vitamins and minerals.

Sodium seems to be one of the brighest points among kimchi nutrition facts with nearly 500 mg per 100 grams of kimchi.

Other minerals whose amounts are considerable are potassium, calcium, phosphorus and magnesium.

There is a variety of vitamins in kimchi, such as A, B1 or B2…

Kimchi also provides an abundance of antioxidants which constitute many kimchi health benefits.

Health Benefits of Kimchi

The increasing popularity of kimchi comes from not only its unique flavor, but also the fact that kimchi is advantageous for our health.

Here are top 7 health benefits of kimchi you should bear in mind if you are fond of this Korean food.

1. Digestive System

As kimchi is a product of fermentation, it is undeniable that one of the greatest benefits of kimchi is to promote your digestive health.

Fermentation makes kimchi an excellent source of probiotics that contribute to the proper function of our digestive system (2).

Our body needs probiotics, namely Lactobacillus, to maintain the good condition of intestinal flora (3).

In addition, cabbage, one of the main ingredients for making kimchi, has great impacts on the detoxification.

This means that the consumption of kimchi might improve the body’s ability to expel toxins and wastes (4).

This will help intestines become clean and enhance the absorption of nutrients from food.

Fiber which is remarkable among kimchi nutrition facts also takes part in the improvement of our digestion (5).

It is beneficial for our bowel movements, which reduces the risk of digestive issues, such as constipation.

Bottom Line: Kimchi is a digestion-friendly food in many aspects.

2. Prevent Obesity

Since kimchi is good for digestion, it is reasonable to think immediately of benefits of kimchi on our fight against obesity.

When it comes to obesity, it is not all about the fear of being ugly in appearance. Obesity is really a threat to our health with many severe problems to come.

Kimchi contains healthy lactobacillus bacteria which might regulate your appetite and lower your level of blood sugar (67).

Furthermore, kimchi’s richness of fiber will improve the fullness and control your hunger more efficiently. This will help you consume fewer foods.

Besides, fermented kimchi is claimed to promote the metabolism which burns more fat (89).

Bottom Line: Kimchi is a perfect choice for people who want to control their weight better or even lose some weight easily.

3. Anti-Cancer

Kimchi: Cancer Prevention

One of the most important health benefits of kimchi is to lower the risk of many types of cancer.

This anti-cancer quality results from the high content of antioxidants and flavonoids in cabbage.

These healthy flavonoids play an active role in hindering the development of cancerous cells inside your body (101112).

Besides, cabbage provides another essential substance that works as a powerful anti-cancer agent – glucosinolates.

Glucosinolates will transform into isothiocyanates that have great impacts against cancer (1314).

Bottom Line: A great number of flavonoids and antioxidants constitute anti-cancer benefits of kimchi.

4. Diabetes

Among top health benefits of kimchi, it will be a mistake if you skip its effects on the treatment for diabetes.

Some studies indicated that kimchi might enhance the glucose tolerance in subjects with diabetes (1516).

Plus, researchers recommended that the combination of kimchi with other low-fat foods might speed up the diabetic treatment.

Bottom Line: By promoting glucose tolerance and reduce fasting glucose, kimchi is beneficial for diabetic patients.

5. Gastric Ulcers

With its therapeutic qualities, one of the best health benefits of kimchi is to prevent gastric ulcers.

Lactobacillus bacteria from kimchi may limit the activities of harmful pathogens (171819).

6. Against Aging

Kimchi might be one of the main reasons why Korean people are younger than their real age.

One of the best kimchi health benefits remains impressive for people who want to slow down aging process.

This quality mainly comes from its ability to control inflammation.

Research proved that kimchi could prevent oxidative stress and inhibit the lipid peroxidation (2021).

Bottom Line: Kimchi is a wonderful anti-aging element thanks to its anti-inflammatory quality.

7. Immunity

Thanks to its abundance of phenolic components and flavonoids, kimchi has positive influence on your immunity (22).

In other words, benefits of kimchi include the improvement of your body’s ability to fight against bacteria and virus.

Moreover, kimchi provides a number of probiotics that are important for the immune health as well (23).

Bottom Line: With flavonoids and probiotics in its nutrition, kimchi makes great contributions to a better immune system.

Side Effects

Despite many amazing health benefits of kimchi, it might become a threat to your health in some cases.

Therefore, it is a good idea to be cautious of this food.

First, when you consume kimchi excessively, you might experience some digestive issues.

It is the over-abundance of fiber that triggers bloating and gas in some people.

Secondly, kimchi is not suitable for people with hypertension to use.

Its content of salt may worsen high blood pressure and be life-threating in some circumstances.

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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Kimchi: Nutrition Facts and Health Benefits
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