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Kimchi

1 cup (150g) per serving.

1.7g

protein per serving

Fit for the 30/30/3 Protocol

Kimchi covers two of the three 30/30/3 pillars in one ingredient: a meaningful fiber source and a fermented food with live cultures. A practical building block for women 40+ trying to hit all three targets daily. Read the protocol →

Calories

per serving

Protein density

7.4

g per 100 cal

Calorie cost

13.5

cal per 1g protein

To hit 30g protein

17.5 cups (2.6kg)

403 cal

Macro breakdown

Protein1.7g(24%)

Carbs3.6g(51%)

Fat0.8g(25%)

Fiber2.4g

Tips to maximize nutrition

1.Buy refrigerated kimchi with 'live cultures'-shelf-stable versions are pasteurized

2.Add to grain bowls, eggs, or rice after cooking to preserve live cultures

3.Start with ¼ cup if you're new to fermented foods and increase gradually

4.Store in the fridge-fermentation continues at room temperature

5.The juice is probiotic-rich too-use it in dressings or drink a splash

Pairs well with

Probiotic Benefits

Probiotic Strains

Lactobacillus kimchiiLactobacillus plantarumLeuconostoc mesenteroidesWeissella confusa

CFU Count

Varies widely-traditionally fermented kimchi has billions of CFU

Finding Live Cultures

Look for refrigerated kimchi with 'live cultures' or 'naturally fermented.' Shelf-stable kimchi is often pasteurized and lacks live probiotics.

Cooking Note

High heat kills probiotics. Add kimchi as a topping after cooking, or use in cold dishes like kimchi rice bowls. Cooking is fine for flavor, just not for probiotic benefits.

Similar fermented foods

3 oz cooked tempeh (85 g)

17.2g

🥛

Kefir

1 cup low-fat kefir (240 g)

9.1g

Compare Kimchi

Kimchi vs Sauerkraut

High-Protein Shortcuts

Frequently Asked Questions

About ¼ to ½ cup (40-75g) daily is enough for probiotic benefits. Start small if you're new to fermented foods-the probiotics are potent and may cause temporary digestive adjustment.

Only if it's refrigerated and says 'live cultures' or 'naturally fermented.' Shelf-stable jarred kimchi is usually pasteurized, killing the beneficial bacteria.

No-heat above 115°F kills probiotics. For probiotic benefits, add kimchi as a topping after cooking. For flavor (in stews, fried rice), cooking is fine but won't provide live cultures.

Yes-about 670mg per cup. If you're watching sodium, enjoy smaller portions (¼ cup = 170mg). The probiotic benefits may outweigh sodium concerns for most people.

Refrigerated kimchi lasts for months and continues to ferment slowly. It gets more sour over time but remains safe. Use your senses-if it smells off or has mold, discard it.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2026-02-15

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