Cabbage, kimchi
FDC 170392cup (150 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 76 · -17 vs Vegetables medianKimchi turns ordinary cabbage into something considerably more interesting on a per-calorie basis: at just 15 calories per 100 grams, it earns a Nutrient Density Score of 76 of 100, a Strong result that ranks 44 of 60 in Vegetables. Its standout nutrient is iron, supplying 14% of the Daily Value, a respectable showing for a fermented vegetable rather than a cut of meat.
Kimchi is typically served as a side dish alongside rice and grilled meats, or folded into stews and fried rice, with a cup (about 150 grams) a normal portion. The honest caveat is sodium: the fermentation brine leaves it high in sodium at 498 mg per 100 g, worth weighing against other salty foods in the same meal. Vegetables scoring higher in this category, such as raw yam, sit well above kimchi's rank of 44 of 60.
See how this score is calculated, build a plate around cabbage, kimchi, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 15 kcal | 1% |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 498 mg | 22% |
| Carbohydrate | 2.4 g | 1% |
| Dietary fiber | 1.6 g | 6% |
| Sugars | 1.1 g | |
| Protein | 1.1 g | 2% |
| Potassium | 151 mg | 3% |
| Calcium | 33 mg | 3% |
| Iron | 2.5 mg | 14% |
| Magnesium | 14 mg | 3% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 5 µg | 1% |
| Vitamin E | 0.11 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 23 kcal | 1% |
| Total fat | 0.75 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 747 mg | 32% |
| Carbohydrate | 3.6 g | 1% |
| Dietary fiber | 2.4 g | 9% |
| Sugars | 1.6 g | |
| Protein | 1.7 g | 3% |
| Potassium | 227 mg | 5% |
| Calcium | 50 mg | 4% |
| Iron | 3.8 mg | 21% |
| Magnesium | 21 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 7.5 µg | 1% |
| Vitamin E | 0.17 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 170392Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Yam, rawDensity 77 vs 76Taro, rawDensity 79 vs 76Garlic, rawDensity 80 vs 76Original analysis by NutriVerdict
In the kitchen and how to use it
Kimchi is fermented napa cabbage, made by salting the cabbage then packing it with a paste of chili flakes, garlic, ginger, and usually fish sauce or salted shrimp before letting it ferment for a few days. Sliced scallions and sometimes daikon radish or carrot go into the mix for extra crunch. It's eaten straight from the jar as a side dish alongside rice, folded into fried rice, simmered into kimchi jjigae stew, layered into grilled cheese, or used to top hot dogs and tacos for a tangy, spicy bite. The longer it ferments, the more sour and effervescent it becomes, while younger kimchi stays crisper and milder.
Keep kimchi in a sealed jar in the refrigerator, where fermentation slows dramatically but continues; it's normal for the jar to build pressure, so burp it occasionally or use a fermentation lid. A 150g cup serving comes in at just 15 calories with only 2.4g of carbohydrate, making it an easy way to add volume, tang, and texture to a plate without much caloric cost. It does carry 498mg of sodium per 100g from the salting and brining process, so it's worth counting toward the day's sodium total, and it delivers 14% of the Daily Value for iron in a food most people already reach for in small amounts.
Frequently asked questions about cabbage, kimchi
How many calories are in kimchi?
A 150 gram cup serving of cabbage kimchi has about 15 calories, since it's made mostly of low-calorie cabbage and brine.
Is kimchi high in sodium?
Yes, kimchi carries 498mg of sodium per 100g because the cabbage is salted before fermenting, so it's worth keeping servings modest if you're watching sodium.
How do you use kimchi in cooking?
Beyond eating it as a side dish, kimchi is often simmered into stews like kimchi jjigae, stirred into fried rice, or used as a tangy topping for tacos and grilled cheese.