Korean Geotjeori or cooked banchan
Geotjeori is a fresh, unfermented Korean kimchi, often served as a banchan (side dish) or used in cooked dishes. It's typically made with crisp napa cabbage, radish, and a vibrant paste of gochugaru (Korean chili flakes), garlic, ginger, and fish sauce or salted shrimp. Unlike traditional kimchi, it's meant to be enjoyed immediately for its bright, crunchy texture.
🍽️ Nutrition at a glance
Geotjeori is low in calories and fat, providing a good source of fiber, vitamin C, and vitamin K from the fresh vegetables. The fermentation process in traditional kimchi boosts probiotics, but this fresh version offers more of the raw vegetable's nutrients, with a typical serving containing around 20-40 calories.
Nutrition breakdown
| Calories | 30 kcal |
| Protein | 2 g |
| Carbs | 5 g |
| Fat | 0.5 g |
| Fiber | 2 g |
| Sugar | 2.5 g |
| Sodium | 600 mg |
| Vitamin C | 15 mg |
| Vitamin K | 30 mcg |
| Vitamin A | 200 IU |
| Folate | 40 mcg |
| Potassium | 250 mg |
| Calcium | 50 mg |
| Iron | 1.0 mg |
| Manganese | 0.3 mg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, geotjeori represents the 'fresh' side of Korean cuisine, often prepared quickly for immediate enjoyment, contrasting with the preserved nature of fermented kimchi. Nutritionally, it's a unique way to consume raw vegetables with a flavorful, spicy kick, making it a popular choice for those seeking the health benefits of fermented foods without the tang.
