Korean cuisine is characterized by plenty of vegetables, rice, and meat or fish. Meals are often served with a variety of small sides, broth-based soups, and fermented cabbage (kimchi).
It’s generally considered healthy and known for incorporating many health-promoting ingredients like fermented foods. However, some dishes are not as nutritious as others.
This article provides an overview of Korean food and how to make healthy choices when ordering at a restaurant or cooking at home.
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As a result, Korean cuisine is generally healthy. For example, a traditional Korean meal known as bapsang features rice (bap), several side dishes (banchan), soups or stew (kuk), fermented vegetables, and sometimes grilled meats or seafood (2).
Many Korean side dishes include vegetables. These can be seasoned with fermented sauces and condiments like soybean paste (doenjang), soy sauce (ganjang), and hot pepper paste (gochujang) (
Other common fermented foods include salted seafood (jeotgal) and cabbage. Kimchi can be seasoned in different ways, usually with salt, ginger, garlic, and/or red pepper flakes (gochugaru) (
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Besides fermentation, common cooking methods include blanching, boiling, pickling, and grilling. Baking and frying are less common, although some popular foods like Korean fried chicken are fried (2).
Summary Korean meals typically feature seasoned vegetable sides, rice, soup, kimchi, and meat or seafood. Grilling, fermenting, boiling, pickling, and blanching are common cooking methods.
Considering the ingredients and cooking methods of the traditional Korean diet, it’s generally considered healthy. Because they’re often high in vegetables and cooked without much oil, Korean meals are often lower in calories than traditional American meals (2,
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One observational study associated eating a traditional Korean diet with a decreased risk of metabolic syndrome. Metabolic syndrome is a group of conditions that increases your risk of heart disease, type 2 diabetes, and stroke (
What’s more, fermented foods — like those featured in Korean cuisine — offer health benefits thanks to their content of gut-friendly bacteria called probiotics (
Older studies in humans also suggest that eating kimchi decreases body weight and risk factors for heart disease. Although the exact mechanisms are unknown, compounds in kimchi may help regulate weight, blood pressure, blood sugar, and blood fat levels (
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Hot pepper paste and red pepper flakes are other common ingredients in Korean meals. The compound that makes these foods spicy is called capsaicin. It may support a healthy metabolism, blood pressure, and weight (
First, pickled and fermented foods, Korean-style soups, and Korean condiments like BBQ sauces tend to be high in salt. Eating too much salt has been linked to high blood pressure, a risk factor for heart and kidney diseases (
Second, Korean restaurants may serve their food family-style rather than plated as single serves. If you’re watching your weight, it can be hard to stick to appropriate portion sizes with this style of eating.
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Summary Most Korean food is healthy and full of nutritious foods like vegetables and kimchi. Still, some common foods can be high in salt, and it can be easy to overeat if meals are served family-style.
If you’re trying to lose weight or have a health condition that you manage via your diet, you may want to be mindful of certain Korean dishes. For example, some meals are high in salt and/or calories.
Summary Dishes that are high in fat, salt, or calories exist in every type of cuisine. These Korean meals are delicious but consider choosing them less often than other dishes.
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Aim to fill half your plate with vegetable side dishes, a quarter of your plate with a protein source, and add just a small portion of rice or noodles. Do your best to eat slowly and mindfully, and wait a little while before reaching for more food to see whether you’re still hungry.
If you’re watching your weight, choose leaner proteins like legume- and soy-based options like tofu. Opt for seafood over fattier cuts of meat and avoid deep-fried foods.
If you have diabetes or need to manage your blood sugar for other reasons, be careful not to load up on rice or noodles. There are usually plenty of delicious dishes with non-starchy vegetables to enjoy instead.
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Look for recipes that have a balance of protein, fat, carbs, and non-starchy vegetables. Don’t go overboard on fatty meats or carb-heavy rice.
When making recipes that call for fermented sauces or other condiments, be wary of the salt content. Add a small amount first, then give the dish a taste. Only then should you adjust the seasonings to avoid adding too much sodium.
If you’re using beef or pork in a recipe but want to reduce the fat content, ask a butcher for a leaner cut. Alternatively, serve the dish with more veggies and a smaller portion of meat.
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Summary When eating at a Korean restaurant or cooking Korean food at home, be wary of the salt and fat content of meals, as well as your portion sizes.
New to Korean food? Start with kimchi! This fermented cabbage is widely available at grocery stores in the United States and many other countries. Add a little to your next home-cooked stir-fry, ramen, or fried rice.Korean food is one of my favorite foods – from the delicious Korean soups to delicious smokey grilled Korean bbq, Korean food is easily my favorite type of cuisine. Having lived in Koreatown and visited Korea many times, I've been lucky enough to try a wide variety of Korean dishes.
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Wide variety of protein-based dishes and its usage of low-calorie condiments, such as soy sauce, to add flavor without adding additional calories
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. It also doesn't use much oil. Korean food can be great for weight loss as long as it is made with the right strategies.
Given the wide variety of Korean food out there, from Korean BBQ to the comforting stews, it's easy to get overwhelmed trying to understand what to eat while trying to stay fit.
I wrote this guide to share some of my favorite healthy Korean meals, some of which are naturally healthy and some of which I've tweaked to make low calorie. These are dishes I include in my own weekday meal plans and aregreat for weight loss and optimal protein consumption.
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Korean cuisine is one of the healthiest cuisines in the world. Korean people have some of the lowest obesity rates in the world, second only to Japan. Most of the main ingredients in Korean cooking are protein-based, with condiments that are very flavorful and use very few calories. The traditional cooking methods also involve very little oil usage.
Kimchi fried rice is a classic Korean fried rice dish that combines chewy rice with delicious kimchi and meat. It's comforting and flavorful and a classic favorite. This dish is actually a popular choice for those that are into meal prepping given how simple and flavorful this dish is.
Kimchi fried rice can be a very healthy dish, consisting of 405 calories, with 34 grams of protein, 10 grams of fat, and 45 grams of carbs. It predominantly consists of protein from the meat and eggs, carbs from the rice, and probiotics and many other vitamins from the kimchi itself, making it a well-balanced nutritious meal.
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Soondubu, or Korean soft tofu soup, is a delicious stew dish consisting of soft tofu, crunchy vegetables, meat, and egg yolk, making an amazing combo. It's a popular dish in Korean cuisine.
Soondubu can be a very healthy dish, consisting of 353 calories with 38 grams of protein, 18 grams of fat, and 12 grams of carbs. As you can see, the dish has a very impressive nutrition profile predominantly consisting of proteins, making it a great, protein-packed meal. It is often eaten with a serving of rice and side of kimchi.
Dak bulgogi, or chicken bulgogi, is a variation of the popular Korean beef bulgogi dish that uses chicken instead. The chicken is marinated in a sweet soy based sauce and grilled to perfection, giving it a delicious smokey flavor.
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Dak bulgogi can be a very healthy dish, consisting of 430 calories with 37 grams of protein, 20 grams of fat, and 42 grams of carbs. As you can see, the dish has a very impressive nutrition profile predominantly consisting of proteins, making it a great, protein-packed meal. I paired it with a side of rice to make it a more well rounded meal.
Spicy Chicken bulgogi, or Dak bulgogi, is a variation of the well known Korean barbecue dish bulgogi. Using chicken instead of beef and adding some extra kick to it, this spicy chicken bulgogi is sure to be a satisfying protein packed with an extra kick and satisfy your cravings for Korean barbecue.
Spicy chicken bulgogi can be a very healthy dish, consisting of 290 calories, with 34 grams of protein, 20 grams of fat, and 12 grams of carbs. As you can see, the dish has a very impressive nutrition profile predominantly consisting of proteins, making it a great, protein-packed meal. You can easily pair it with a side of rice to make it a well-balanced meal.
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Dakdoritang, or Korean spicy chicken stew, is a delicious and healthy dish that will warm your soul. It’s complete with juicy braised chicken thigh with flavorful vegetables braised in a sweet and
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