Seasonings and extras
Kimchi
Fermented vegetables, with live lactic bacteria.
Nutrition facts
Serving: 1/2 cup (75 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 11 kcal | |
| Protein | 0.8 g | |
| Carbs | 1.8 g | |
| Fibre | 1.2 g | 4 % |
| Sugars | 0.8 g | 1 % |
| Fat | 0.4 g | 1 % |
| Saturated fat | 0.1 g | 0 % |
| Sodium | 374 mg | 16 % |
| Vitamin K | 33 µg | 27 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Kimchi has live bacteria only if it has not been pasteurized: refrigerated jars have them, jars sold on room-temperature shelves no longer do. The label does not always say which one you are holding.
- Half a cup provides about 370 mg of sodium, or 16% of the Daily Value: salt is part of the recipe, it is not optional in fermentation.
Preparation
Heat kills the bacteria in kimchi: added at the end of cooking or served cold, it keeps them; cooked into a soup, it brings only its taste and salt. In the fridge, fermentation slowly continues: the kimchi gets more sour and the jar may bulge, which is normal.
To mention to a professional
- Fish and crustaceans are priority allergens in Canada and go into most traditional kimchi recipes.
- If you take warfarin, the vitamin K in kimchi counts toward the day's intake; if you take an MAOI or react to histamine, fermented foods are worth mentioning to your professional.
Sources
- Cabbage, kimchi
- USDA FoodData Central, SR Legacy
- EFSA, 2011, Scientific Opinion on risk based control of biogenic amine formation in fermented foods
- NIH Office of Dietary Supplements, Vitamin K fact sheet
- Health Canada, Priority Food Allergens
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.