Korean food is a delightful blend of Japanese, Mongolian and Chinese culinary traditions with its own unique style, that is generally very healthy because most dishes contain pickled vegetables and fresh herbs.
Fresh vegetables are not included in some dishes, but most are seasoned with fresh herbs and this adds vitamins and minerals. The emphasis is on fresh whole foods. Seafood is very popular, especially a variety of fin fish, crab, clams, shrimp, oysters and squid and is often cooked on a grill.
Koreans also love to eat beef, pork and chicken, with these meats generally marinated and grilled, and served with rice, rice noodles or buckwheat. The primary flavors and seasonings are garlic, rice vinegar, sesame oil, ginger, soy sauce, and a variety of unique spices made from fermented chilies and soybeans or fermented chilies.
The large variety of dishes can be either salty, bitter, sweet, hot and sour. Most of these ingredients and the large variety of vegetables that are pickled are easy to find, and so Korean dishes can easily be prepared at home.
Koreans loved adding pickled vegetables (kimchi) to their dishes. Fresh vegetables and herbs can be included such as cabbage, radishes, turnips, Chinese greens and cucumbers.
These vegetables are also seasoned with coarse salt, garlic, hot chilies, onions, fish, ginger and oyster sauces and then pickled using earthenware pots.
Soups, both hot and cold are also very popular and are usually noodle based and served in stone bowls.
So for healthy low-calorie choices, Korean food is generally a very good choice. Most home and restaurant prepared dishes are nutritious, full of flavor, refreshing and very well balanced. People who love hot spicy food will also love Korean dishes.
A typical Korean meal consists of a bowl of soup, then a stir-fried or grilled main course.
Usually the main course is served with a delightful variety of tiny side dishes called panchan. Up to ten of these dishes can be served containing an intriguing mix of pickles, sauces, preserved fish, vegetables and a variety of condiments and flavors.
Guk (Soup) - made of seafood, vegetables or meats boiled in generous amounts of water. Some varieties are tojangguk
(soybean paste soup), malgeun-jangguk (generally clear soy sauce soup), naengguk (chilled soup) and gomguk (rich beef soup).
Jjigae (Stew) - This stew has less water and more ingredients than soups. Varieties include tojang-jjigae (soybean paste jjigae) and
malgeun-jjigae (clear jjigae)
Jeongol (Hot pot) - This began its life as a court food for royalty. It consists of seafood, meat, vegetables and mushrooms
simmered in broth at the table before serving.
Jjim (Steamed dish) - a main dish of various seasoning ingredients that are steamed.
Seon (Steamed or parboiled stuffed vegetables) - Various vegetables such as eggplant, pumpkin, cucumber and
cabbage are stuffed with tofu, beef and mushrooms and then parboiled in broth or steamed.
Jorim (Braised dish) - meat, seafood and vegetables are braised with soy sauce and red pepper paste over low heat
for a long period of time. The dish may have strong seasonings and flavors.
Bokkeum (Various Stir-fried dish) - These dished are stir-fry ones using meats, seafood or vegetables. There are two types of these dishes; the first is stir-fried with soy sauce and sugar in an oiled frying pan, the other is simply stir-fried in a little oil.
Gui (Grilled dish) - These are grilled meats, seafood or vegetables dishes.
Jeok (Pan-fried dish. Brochette) This is a dish of seafood, meats or vegetables that are minced or sliced and then coated with a batter of wheat flour and beaten egg before being pan-fried.
The ingredients are seasoned and skewered before being pan-fried.
Sukchae (Parboiled vegetables)
Saengchae (Fresh salad) - This is seasonal freshly made salad from local ingredients. The salad is dressed with vinegar soy sauce, red pepper paste, or mustard. It has a sweet and sour flavor.
Kimchi (Seasoned and fermented vegetables) - This dish is made by marinating Korean radish and cabbage with salt, seasoning it with garlic, green onion, red pepper, ginger and salt-fermented seafood, and fermenting it.
Tteok (Rice cake) - This dessert dish is made by frying, steaming or boiling rice or other grain powder mixed with a little water.
Hangwa (Korean cookies)
Choose
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Instead of
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Cold tofu or fried tofu pa jon (scallion pancake)
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Twoenjang guk (fermented soybean paste soup with baby clams)
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Seafood soup
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Korean dumplings
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Shinsollo (meat, fish, vegetables and tofu simmered in beef broth)
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Any bap/bop (rice) dish
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Any go gi (barbecue) dish (beef, chicken, pork or fish)
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Any myon (buckwheat noodle) or chapchai (rice noodle) dish
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=> Korean Seafood Pajeon Pancakes Recipe with Fresh Local Squid
=> Korean Kimchi Fried Rice Recipes with Delicious Variations
=> Vietnamese Food Calories - Healthy Low Calorie Choices
=> Thai Food Calories - How to Make Healthier Choices
The table below summarizes the calories in a list of Korean foods and dishes. The serving size and the calorie contents are shown.
Food
|
Serving
|
Calories
|
---|---|---|
Baechu Kimchi:Common (napa cabbage) kimchi.
|
60 g
|
11
|
Baek Kimchi: Cabbage kimchi without hot pepper.
|
50 g
|
10
|
Bean Paste Soup (Dwenjanggigae)
|
1 dish
|
139
|
Beef bulgogi
|
112 g (4 oz)
|
290
|
Beef Soup
|
1 soup
|
328
|
Bi Bim Bap
|
586 g
|
643
|
Bibimbap
|
1 Cup
|
430
|
Budae Jigae, Army Base Soup
|
1 bowl
|
639
|
Chicken Broth With Ginseng
|
1000 g
|
677
|
Corn Chips (166g Pack)
|
30 g
|
165
|
Doenjang Soup With Spinach
|
1 bowl
|
165
|
Dolsot Bibimbap
|
1 Cup
|
560
|
Dongchimi: Chopped radish kimchi in served in water.
|
100 g
|
11
|
Dwaeji Galbi Jjim: Grilled pork marinated in galbi sauce.
|
133.5 g
|
187
|
Fried Zucchini W/ Egg (Hobakjeun)
|
1 dish
|
88
|
Galbi
|
6 oz.
|
375
|
Galbi Gu-i: Grilled marinated beef.
|
254 g
|
566
|
Galbi Jjim
|
5 oz
|
380
|
Ggakdugi: Cubed radish kimchi.
|
50 g
|
16
|
Green Pumpkin Stir-Fry
|
1 portion
|
92
|
Hotteok - Brown Sugar Stuffed Pancake
|
1 pancake
|
313
|
Japache
|
1 1/2 Cup
|
370
|
Jui Po
|
1 piece
|
120
|
Kimbap
|
1 roll
|
485
|
Kimbap: Rice rolls with vegetables and ham.
|
300 g
|
484
|
Kimchee Chigae (Jigae) With Tofu
|
2 cups
|
186
|
Kimchi
|
94.5 g
|
110
|
Korean Beef Bowl
|
1 container
|
420
|
Korean Short Rib Soup
|
1 cup
|
250
|
Korean Soybean Paste (Doenjang, Dwenjang)
|
1 Tbsp
|
50
|
Korean Superfood Salad
|
1 box
|
233
|
Korean Superfood Salad With Shredded
|
1 box
|
326
|
Korean Superfood Salad With Shredded Duck
|
1 box
|
318
|
Korean Zarusoba Noodles
|
3.5 oz (100g)
|
270
|
Makgeolli: Fermented rice liquor.
|
150 g
|
69
|
Mochi Ball With Red Bean Filling
|
1 piece
|
77
|
Mujigae Ddeok: Rainbow colored glutinous rice cake
|
100 g
|
234
|
Nori/Seaweed
|
10 grams
|
62.5
|
Ox Tail Soup (Gori Gomtang)
|
1 bowl (23 oz)
|
520
|
Pork Bone Soup - Gamjatang
|
1
|
|
Rice Porridge With Beef
|
285 g
|
145
|
Rice Porridge With Tuna
|
285 g
|
155
|
Rice W/ Namool (Bebimbap)
|
1 serving
|
600
|
Rice, White
|
1 bowl
|
313
|
Saeng Maekju:Draft beer, domestic (serving size is one 500cc glass).
|
500 g
|
190
|
Samgyeopsal Gu-i: Grilled pork (fresh bacon).
|
201.5 g
|
671
|
Samgyetang
|
1 large bowl (800 g)
|
1050
|
Seasoned Tofu
|
1 dish
|
125
|
Sikhye: Sweet rice drink
|
200 g
|
208
|
Sizzling Korean-Style Beef (Bbc Good Food)
|
1 serve
|
343
|
Soju: Clear rice spirits (serving size is one shotglass).
|
45 g
|
64
|
Soon Tofu (Korean Style Extra Soft Tofu)
|
3 oz (85g)
|
45
|
Stir-Fried Mushroom
|
1 plate
|
168
|
Yakult: Yogurt-derived probiotic drink (serving size is one small bottle).
|
65 g
|
49
|
Yeolmu Kimchi: Baby radish (leaf only) kimchi.
|
50 g
|
12
|
Yukae Jung (Spicy Korean Beef and Noodle Soup)
|
1048 g
|
233
|