How Many Calories in Kimchi? Nutrition Facts & Macros

100 g of kimchi contains only 15 calories, making it one of the lowest-calorie foods available. A full cup (150 g) has just 23 calories. The macros per 100 g are minimal: 1.1 g protein, 0.5 g fat, and 2.4 g carbs with 1.6 g fiber. This ultra-low calorie density means you can eat generous portions of kimchi as a side dish without significantly impacting your daily calorie budget. Most of kimchi's weight comes from water (94.3 g per 100 g).

Kimchi is exceptionally healthy, offering benefits far beyond its minimal calorie count. It is a natural source of probiotics (Lactobacillus species) that support gut microbiome diversity and digestive health. Per 100 g, kimchi provides 43.6 mcg of vitamin K (36% DV), which is essential for blood clotting and bone metabolism. It also contains 2.5 mg of iron (14% DV) and 33 mg of calcium. The one caveat is sodium — at 498 mg per 100 g, kimchi is relatively high in salt, so those monitoring sodium intake should be mindful of portion sizes.

Kimchi is excellent for keto. With only 2.4 g of total carbs and 1.6 g of fiber per 100 g, the net carb count is just 0.8 g — making it one of the most keto-friendly foods you can eat. Even a large 150 g serving adds only 1.2 g net carbs to your daily total. The fermentation process further reduces available sugars, and the probiotics may support the metabolic transition into ketosis. Use kimchi as a flavor-packed condiment for eggs, meat, or stir-fries without worrying about your carb limit.

Kimchi is one of the richest natural sources of probiotics, primarily Lactobacillus kimchii and Lactobacillus plantarum. These beneficial bacteria are produced during fermentation and can reach concentrations of over 1 billion CFU per gram in well-fermented kimchi. Research links regular kimchi consumption to improved gut microbiome diversity, enhanced immune response, and reduced inflammation. The lactic acid bacteria in kimchi also produce short-chain fatty acids that nourish intestinal lining cells. For maximum probiotic benefit, choose unpasteurized kimchi stored in the refrigerated section.

Kimchi is a living fermented food, so it continues to develop over time rather than simply spoiling. In the refrigerator, an unopened jar lasts 6–12 months, though the flavor becomes increasingly sour and tangy. Once opened, kimchi stays good for 3–6 months when kept cold and submerged in its brine. At room temperature, fresh kimchi ferments within 1–2 days in warm weather and 3–4 days in cooler conditions. Many Korean households prefer well-aged kimchi (mugeunji) that has fermented for over a year — it develops a deeper, more complex umami flavor ideal for stews.

Traditional baechu kimchi is moderately spicy due to gochugaru (Korean red pepper flakes), but the heat level varies widely between brands and recipes. Some commercial versions are quite mild, while homemade or artisan varieties can be intensely fiery. For those who prefer no heat at all, baek-kimchi (white kimchi) is made entirely without gochugaru — it offers the same fermentation benefits and probiotic content with a mild, refreshing flavor. Oi-sobagi (cucumber kimchi) also tends to be milder. The spiciness of kimchi decreases slightly as it ages and the fermentation acids mellow the pepper heat.