Kimchi vs Sauerkraut
Kimchi and sauerkraut are two of the most popular fermented vegetables, both made mainly from cabbage and both rich in gut-friendly bacteria. The key difference is flavour and ingredients: kimchi is spiced with chilli, garlic and ginger, while sauerkraut is a simpler salt ferment. Here is how they compare.
Nutrition per 100 g. Highlighted cell is the higher (or, for calories, sugar and fat, the lower) of the two.
| Per 100 g | Kimchi | Sauerkraut |
|---|---|---|
| Calories | 15 kcal | 19 kcal |
| Protein | 1.1 g | 0.9 g |
| Carbs | 2.4 g | 4.3 g |
| Fat | 0.5 g | 0.1 g |
| Fiber | 1.6 g | 2.9 g |
| Sugar | 1 g | 1.8 g |
| Omega-3 | 0.05 g | 0.1 g |
| Iron | 0.6 mg | 1.5 mg |
| Calcium | 33 mg | 30 mg |
| Potassium | 151 mg | 170 mg |
| Magnesium | 14 mg | 13 mg |
| Vitamin C | 18 mg | 15 mg |
| Zinc | 0.2 mg | 0.2 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
The verdict
Both are excellent low-calorie, probiotic-rich fermented foods that support gut health, and nutritionally they are very similar. Kimchi adds extra flavour and often more vegetables and spices like chilli, garlic and ginger, while sauerkraut is milder and simpler. The best choice is mostly about taste, so pick the one you will eat regularly, or enjoy both.
Choose kimchi for bolder, spicy flavour and extra ingredients like garlic and ginger.
Choose sauerkraut for a milder, simpler ferment that pairs with almost anything.
Frequently asked questions
Frequently asked questions
Is kimchi or sauerkraut better for gut health?
Both are excellent for gut health, delivering live probiotic bacteria from fermentation. They are nutritionally similar, so neither is clearly better. Kimchi often includes extra vegetables and spices, while sauerkraut is a simpler cabbage ferment.
What is the main difference between them?
Kimchi is a Korean ferment seasoned with chilli, garlic, ginger and other vegetables, giving it a spicy, complex flavour. Sauerkraut is a European ferment of cabbage and salt, with a milder, tangy taste.
Are they good for weight loss?
Yes. Both are very low in calories and add plenty of flavour, making them great for adding interest to meals without many calories. They also support gut health, which plays a role in overall wellbeing.
Do shop-bought versions contain probiotics?
Only if they are unpasteurised and sold refrigerated with live cultures. Shelf-stable, pasteurised versions lose their live bacteria, so check the label and look for the fridge section for probiotic benefits.
Nutrition values are per 100 g from typical USDA data and vary with variety, cut and preparation. This is general information, not dietary advice.
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