Is Kimchi Keto?

Fermented
Kimchi sticker illustration
KETO VERDICTYES

Kimchi is excellent for keto. With ~2.4g net carbs per 100g and packed with probiotics, this spicy Korean fermented cabbage is a flavorful, gut-healthy addition to ketogenic diets—best enjoyed unheated.

Kimchi is excellent for keto. With ~2.4g net carbs per 100g and packed with probiotics, this spicy Korean fermented cabbage is a flavorful, gut-healthy addition to ketogenic diets—best enjoyed unheated.

  • Net carbs (100g)2.4g
  • Protein (100g)1.7g
  • Fat (100g)0.5g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
2.4g
Total Carbs
4.0g
Fiber
1.6g
Protein
1.7g
Fat
0.5g
Calories
23

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Very low net carbs: ~2.4g per 100g fits easily into keto macros
  • Probiotic powerhouse: contains beneficial bacteria from fermentation
  • Fiber (1.6g/100g) supports digestion and satiety
  • Capsaicin from chili can add a mild thermogenic effect
  • Low calorie density allows generous flavor boosts
  • Fermentation reduces sugars and can increase nutrient bioavailability

HEALTH BENEFITS

  • Supports a diverse gut microbiome (strain-dependent)
  • May aid immune function via gut–immune axis
  • Provides vitamins A, B-group, C, and K from cabbage and fermentation
  • Antioxidants (e.g., beta-carotene) help counter oxidative stress
  • May help reduce post-meal bloating in some individuals
  • Potential benefits for cardiometabolic health (context-dependent)
  • Can complement blood sugar control when replacing higher-carb sides

PREPARATION SUGGESTIONS

KOREAN BBQ SIDE

Serve raw kimchi alongside grilled meats like bulgogi or galbi for authentic flavor.

KIMCHI FRIED CAULIFLOWER RICE

Stir-fry cauliflower rice with kimchi, sesame oil, and a fried egg on top.

PROBIOTIC OMELET

Add chopped kimchi to omelets with cheese for a spicy, probiotic breakfast.

KIMCHI LETTUCE WRAPS

Use kimchi as filling with grilled protein in butter lettuce wraps.

KIMCHI BUTTER

Mix minced kimchi into softened butter for a spicy compound butter on steaks.

KIMCHI SOUP BASE

Use kimchi and its juice as a flavorful base for keto soups with tofu or pork.

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