Stem vs. leaf: Which part of kimchi is healthier?

First lady Kim Hea Kyung tastes kimchi during a kimchi-making event for the spouses of foreign ambassadors stationed in Korea, held at the Korean Food Culture Space in Bukchon in Jongno District, Seoul, Dec. 9, 2025. Korea Times photo by Wang Tae-seok

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When it comes to napa cabbage kimchi, preferences often come down to texture. Some people pick out only the crunchy white stems, while others favor the softer leafy parts. While the difference may seem purely a matter of taste, the two parts also differ in their nutritional value. Depending on which part you eat, you may be getting more of certain nutrients than others.

The thick white stem of napa cabbage contains more water and relatively higher amounts of dietary fiber. Its signature crunch comes from its firm cell structure.

Dietary fiber helps promote healthy digestion and can increase feelings of fullness, making the stem a good choice for people trying to manage their weight.

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The stem also tends to contain more potassium, a mineral that helps the body eliminate excess sodium. This may be particularly beneficial for people who regularly consume salty foods. Its high water content means it is relatively low in calories for its volume, while the extra chewing required may also enhance satiety. In addition, the fiber serves as food for beneficial gut bacteria, supporting digestive health and regular bowel movements.

However, experts caution that kimchi itself is high in sodium, so its health benefits should not be overstated.

The leafy portion of napa cabbage is where photosynthesis takes place, making it richer in antioxidant nutrients such as beta-carotene, vitamin C and folate. The darker green outer leaves generally contain the highest concentrations of these compounds.

Beta-carotene is converted into vitamin A in the body, supporting eye health and immune function. Vitamin C helps protect cells from damage caused by free radicals, while folate plays an essential role in cell growth and healthy blood formation.

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According to data from the Rural Development Administration, cabbage leaves generally contain higher levels of vitamins and minerals than the stems. The outer green leaves, in particular, are especially rich in antioxidants, making them worth eating rather than discarding.

Neither the stem nor the leaves can be considered definitively healthier than the other. The stem provides more dietary fiber and water, while the leaves are richer in vitamins and antioxidant compounds.

Because nutrients are distributed differently throughout a single head of napa cabbage, eating both the stems and the leaves offers the most balanced nutritional benefits. Experts also recommend enjoying kimchi in moderation to avoid excessive sodium intake, despite its many nutritional advantages.

This article from Kormedi.com, Korea’s top health care and medical portal, is translated by a generative AI system and edited by The Korea Times.