Kimchi Nutritional Value

baechu, chinese cabbage

  • Low calorie and a lot of fiber.
  • Vitamins and minerals.
  • Organic acids produced during fermentation.
  • Kimchi promotes intestinal health.
  • Kimchi helps lower cholesterol.
  • Kimchi keeps most of its nutritional values fresh for longer days.

Low calorie and high fiber

Kimchi is made mostly of vegetables such as cabbages, cucumber, spring onions , garlic and so on. These vegetables have few calories, very little sugar, but lots of fibers, various vitamins and minerals.

Fiber is not a nutrient itself but helps digestion. Food moves smoothly through the intestines with high amounts of fibers, preventing intestine-related diseases.

Vitamins and minerals

Hot peppers in kimchi not only adds spicy taste but also provides lots of vitamin C. (Cabbage kimchi 100 grams have three or four times vitamin C than a medium-size apple.)

Vegetables that make kimchi also have plenty of vitamin A, vitamin B6 and other minerals such as niacin and beta carotene. Kimchi added with seafood such as oysters, anchovies and squid have a good amount of calcium, iron and protein. Vitamin B1 and B12 gets doubled after about three-week fermentation.

Organic acids produced during fermentation

Well fermented kimchi has more lactic acid bacteria than yogurt. Enzymes from the lactic acid bacteria produced during fermentation help food digestions and absorption, protect the intestines, and prevent constipation. Other kinds of acid such as acetic acid and amino acid are produced during fermentation.

*what is fermentation? Fermentation is an energy-yielding chemical change with no oxygen present. Fermentation generates lactic acid, acetic acid, alcohol, or various micro-organisms that are beneficial to our health.

Kimchi improves intestinal health

High levels of fibers and enzymes generated from fermentation help digestion and make the intestines healthier. The “friendly bacteria” such as lacto bacteria and bifido bacteria are strengthened by kimchi nutrients. Lacto bacteria keeps the intestines clean from the intestinal tract and bifido bacteria is involved in producing the B vitamins.

Kimchi helps lower bad cholesterol

Kimchi filling has a lot of crushed garlic inside. It is believed that selenium and allicin* from garlic helps clean cholesterol off arterial walls. According to some researches, allicin helps raise the level of HDL (high-density lipoprotein, the good cholesterol), which can lower the LDL (low-density lipoprotein, the bad kind) cholesterol.

* allicin: potent anti-bacterial and anti-fungal compound obtained from garlic

Kimchi keeps most of its nutritional values fresh for longer days through fermentation.


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3 Responses to “Kimchi Nutritional Value”

  1. Daniel Says:

    I read similar article also named Nutritional Value | My Korean Diet, and it was completely different. Personally, I agree with you more, because this article makes a little bit more sense for me


    [...] Kimchi  (Loads of Fiber) [...]

  3. Catie: Good Kimchi! « ben&catie go to korea! Says:

    [...] noticed.  If I eat some kimchi, it just digests a lot better.  Plus it’s all, y’know, good for you and stuff. Amazingly good, actually, and the more I read about it, the more I find that foreigners here fall [...]

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