Kimchi is a traditional Korean fermented vegetable dish. It consists of sour and salty fermented vegetables and seasonings. Kimchi fermentation occurs when the wild cultures naturally present on vegetables cause the formation of acids resulting in fermented kimchi. Salting the vegetables draws out the water, helps in preservation, and allows the seasonings to penetrate the food. The fermentation process is very short and takes only 1-2 days at room temperature and 2 weeks in the refrigerator to fully develop the flavors. Other examples of fermented foods include sauerkraut, kefir, tempeh, kombucha, and yogurt. Fermented foods are known to improve health and digestion.
Kimchi is gluten-free and contains no grain products. However, make sure to check the labels as fish sauce in kimchi may contain gluten. Some gluten-free brands of kimchi include Lucky Foods Seoul Kimchi, Wildbrine Kimchi, and Jongga Sliced Napa Cabbage Kimchi. Gluten-free kimchi alternatives include Wildbrine Green Sauerkraut, Wildbrine Spicy Pickled Vegetables, and Sinto Gourmet Spicy Red Radish Kimchi.
Now that we know kimchi is gluten-free, lets take a look at its nutritional value, some common kimchi brands, and gluten-free alternatives to kimchi.
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Is Kimchi Healthy?
Kimchi offers many health benefits. It is highly nutrient dense while being low in calories. It is packed with nutrients like iron, folate, and vitamins. It also contains probiotics from the fermentation process as the environment it creates allows friendly bacteria to thrive, and contributes to gastrointestinal and immune health. Other benefits may include supporting heart health, aiding weight loss, and possibly reducing inflammation but more research is needed in these areas.
What Are Some Common Kimchi Brands?
Lucky Foods Seoul Kimchi
Lucky Foods Company is family owned and operated. They have an extended product line of Korean foods and recipes that have been passed down generations. They do not put MSG, GMOs, or added colors or preservatives into their foods. Their kimchi is certified gluten-free, certified keto, and non-GMO. They produce original and vegan kimchi in both mild and spicy options.
Lucky Foods Seoul Original Kimchi
Ingredients:
- Napa Cabbage
- Chili Pepper
- Carrot
- Garlic
- Green Onion
- Cane Sugar
- Onion
- Salted Baby Shrimp
- Sea Salt
- Ginger
- Anchovy Extract
- Contains shrimp, fish
Nutrition Facts (per 1 ounce 28g):
- Calories: 15
- Total Fat: 0g
- Saturated Fat: 0g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 280mg (12% DV)
- Total Carbohydrates: 3g (1% DV)
- Dietary Fiber: 1g (4% DV)
- Total Sugars: 1g
- Includes 1g added sugars (2% DV)
- Protein: 1g
- Vitamin D: 0mcg
- Calcium: 17mg (2% DV)
- Iron: 0mg
- Potassium: 29mg
- Vitamin C: 8mg (8% DV)
Lucky Foods Seoul Vegan Kimchi
Ingredients:
- Napa Cabbage
- Chili Pepper
- Carrot
- Garlic
- Green Onion
- Cane Sugar
- Onion
- Sea Salt
- Ginger
Nutrition Facts (per 1 ounce 28g):
- Calories: 15
- Total Fat: 0g
- Saturated Fat: 0g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 280mg (12% DV)
- Total Carbohydrates: 3g (1% DV)
- Dietary Fiber: 1g (4% DV)
- Total Sugars: 1g
- Includes 1g added sugars (2% DV)
- Protein: 1g
- Vitamin D: 0mcg
- Calcium: 17mg (2% DV)
- Iron: 0mg
- Potassium: 29mg
- Vitamin C: 8mg (8% DV)
Wildbrine
Wildbrine Company produces products like kimchi, sauerkraut, pickled vegetables, salsa, sriracha, sauces, dips, and even plant-based alternatives to sour cream, butter, and cheese. They produce 3 kimchi flavors that are gluten-free, vegan, and non-GMO – original, miso horseradish, and turmeric.
Wildbrine Original Raw Fermented Kimchi
Ingredients:
- Napa Cabbage
- Sea Vegetable
- Chili Pepper
- Green Onions
- Water
- Sea Salt
- Sesame Seeds
- Garlic
- Ginger
- Made in a facility that uses soy, sesame seeds, and mustard seed
Nutrition Facts (per 2 Tbsp. 30g):
- Calories: 10
- Total Fat: 0g
- Sodium: 260mg (11% DV)
- Total Carbohydrates: 1g (0% DV)
- Dietary Fiber: less than 0g
- Total Sugars: less than 0g
- Protein: 0g
- Vitamin A: 2%
- Vitamin C: 15%
Wildbrine Miso Horseradish Raw Fermented Kimchi
Ingredients:
- Napa Cabbage
- Daikon Radish
- Carrots
- Water
- Horseradish Root
- Tamari (water, soybeans, sea salt, alcohol to preserve freshness)
- Red Miso (water, soybeans, rice, salt, ethyl alcohol for freshness)
- Sea Salt
- Ginger
- Garlic
- Orange Peel
- Chili Pepper
Nutrition Facts (per 2 Tbsp. 30g):
- Calories: 5
- Total Fat: 0g
- Sodium: 210mg (9% DV)
- Total Carbohydrates: 2g (2% DV)
- Dietary Fiber: less than 1g (2% DV)
- Total Sugars: less than 1g
- Protein: 0g
- Vitamin A: 10%
- Vitamin C: 10%
Wildbrine Mild Turmeric Raw Fermented Kimchi
Ingredients:
- Napa Cabbage
- Daikon Radish
- Carrots
- Pears
- Sea Salt
- Turmeric
- Red Bell Pepper
- Green Onions
- Ginger
- Garlic
Nutrition Facts (per 2 Tbsp. 30g):
- Calories: 10
- Total Fat: 0g
- Sodium: 250mg (11% DV)
- Total Carbohydrates: 2g (1% DV)
- Dietary Fiber: less than 1g (2% DV)
- Total Sugars: less than 1g
- Protein: 0g
- Iron: 2%
Jongga Sliced Napa Cabbage Kimchi
Jongga Company has manufactured kimchi for more than 30 years. They produce kimchi that is gluten-free, keto-friendly, and with no MSG added. This brand is known for being sold at Costco.
Ingredients:
- Napa Cabbage
- Radish
- Rice Paste (rice powder, water)
- Salt
- Red Pepper Powder
- Garlic
- Kelp Base Sauce (kelp extract, sorbitol)
- Chives
- Korean Leek
- Fermented Anchovy Sauce (anchovy, salt)
- Onion
- Fermented Shrimp Sauce (shrimp, salt)
- Lactic Acid Bacteria
- Ginger
- Contains fish (anchovy), shrimp
Nutrition Facts (per 1 ounce 28g):
- Calories: 10
- Total Fat: 0g
- Sodium: 200mg (9% DV)
- Total Carbohydrates: 2g (1% DV)
- Dietary Fiber: 0g
- Total Sugars: 0g
- Protein: less than 1g
- Potassium: 95mg (2% DV)
What Are Some Gluten Free Kimchi Alternatives?
If you are looking for a gluten-free alternative to kimchi, you could try sauerkraut and spicy pickled vegetables. Wildbrine Company, which I have mentioned above, not only makes kimchi but also makes a great selection of sauerkrauts and pickled vegetables. They are traditionally fermented and full of probiotics, completely vegan, as well as gluten-free.
Wildbrine Green Sauerkraut
With naturally occurring probiotics and simple ingredients, this sauerkraut has a tartness and crunch that you will love. Gluten-free, vegan, and certified organic.
Ingredients:
- Green Cabbage
- Sea Salt
- Garlic
Nutrition Facts (per 2 Tbsp.):
- Calories: 17
- Total Fat: 0g
- Cholesterol: 0g
- Sodium: 240mg (10% DV)
- Total Carbohydrates: 2g (1% DV)
- Dietary Fiber: less than 1g (3% DV)
- Sugar: less than 1g
- Protein: 0g
- Vitamin C: 20%
Wildbrine Escabeche – Spicy Pickled Vegetables
This is a zesty blend of onions, jalapeno peppers, poblano peppers, carrots, and radishes. They can be added to tacos, salads, sandwiches, or simply eaten as a nutritious snack. Gluten-free, vegan, and non-GMO.
Ingredients:
- Water
- Vinegar
- Carrots
- Onions
- Chili Peppers
- Radish
- Sea Salt
- Garlic
- Sugar
- Spices
Nutrition Facts (per ¼ cup):
- Calories: 10
- Total Fat: 0g
- Cholesterol: 0g
- Sodium: 160mg (7% DV)
- Total Carbohydrates: 3g (1% DV)
- Dietary Fiber: less than 1g (2% DV)
- Sugar: 1g
- Protein: 0g
- Calcium: 10mg (0% DV)
- Iron: 0.1g (0% DV)
- Potassium: 70mg (0% DV)
Sinto Gourmet Spicy Red Radish Kimchi
If you want kimchi without the cabbage, Sinto Gourmet spicy red radish kimchi is a great alternative. It is gluten-free, vegan, non-GMO, with no MSG and no preservatives. It has a unique and crunchy texture with a bold flavor that will give a nice kick to any dish.
Ingredients:
- Radish
- Red Pepper Powder
- Sea Salt
- Yellow Onion
- Garlic
- Ginger
- Kelp Powder
Nutrition Facts (per 2 Tbsp. 28g):
- Calories: 10
- Total Fat: 0g
- Cholesterol: 0mg
- Sodium 160mg (7% DV)
- Total Carbohydrates: 2g (1% DV)
- Dietary Fiber: less than 1g (2% DV)
- Total Sugars: 1g
- Includes 0g added sugars
- Protein: 0g
- Potassium: 94mg (2% DV)
- Vitamin A: 90mcg (10% DV)
- Vitamin C: 7mg (8% DV)
Brew Dr. Clear Mind Kombucha
If you want something that has the health benefits of kimchi but in liquid form and without all the vegetables, kombucha is great probiotic-filled and gluten-free alternative. Brew Dr. kombucha is 100% gluten-free and made with organic tea leaves, herbs, spices, fruit, and flowers. No gluten anywhere. They even go the extra step to ensure no gluten ever comes near their brewing facility to prevent cross-contamination. You can feel confident that any kombucha you pick up from Brew Dr., you don’t have to worry if it is gluten-free.
Ingredients:
- Brewed Organic Tea (filtered water, green tea, rosemary, peppermint, sage, dandelion root)
- Cane Sugar
- Live Kombucha Culture (yeast, bacteria)
Nutrition Facts (per 1 bottle 14 fluid ounces):
- Calories: 60
- Total Fat: 0g
- Sodium: 0g
- Total Carbohydrates: 15g (5% DV)
- Total Sugars: 12g
- Includes 12g added sugars (24% DV)
- Protein: 0g
In Conclusion
As we have learned, kimchi is a highly nutritious and gluten-free food. The only exception is that fish sauce is sometimes an ingredient in kimchi and may not be gluten-free. Much like soy sauce, some fish sauces contain wheat extracts, so it is important to check the label and avoid kimchi that includes it. You can opt for 100% vegan kimchi as it will not contain any fish sauce. As listed in this article, there are several gluten-free kimchi brands, as well as kimchi alternatives you can try.
Related Questions
Is kimchi vegan?
No, traditional kimchi is made with shrimp and fish sauce. There are however vegan alternatives that use soy sauce and do not use any animal products. You will need to look for vegan on the label.
Is kimchi keto-friendly?
Yes, kimchi is keto-friendly as it contains a small amount of carbohydrates. Two tablespoons of kimchi has about 2g of carbohydrates.
Is kimchi vegetarian?
No, classic kimchi is not vegetarian as it contains fish sauce and shrimp. However, there are some types of kimchi that do not contain those ingredients and are considered vegetarian.