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Dish guides · Korean

Is kimchi jjigae (kimchi stew) healthy?

Kimchi jjigae (kimchi stew) costs about $4.46 a serving to make at home at typical US grocery prices. Going by its main ingredients, it's a good fit for steadier blood sugar, weight loss and more protein. For lower LDL cholesterol, go easy on thinly sliced pork.

By health goal

Lower LDL cholesterol
In moderation
Go easy on thinly sliced pork; using less keeps the dish and helps with lower LDL cholesterol. Tofu helps.
Steadier blood sugar
Good fit
For steadier blood sugar, tofu in kimchi jjigae (kimchi stew) helps, and nothing in it works against that goal.
Lower blood pressure
Watch the salt
Go easy on kimchi: it's salty. Most of the salt in dishes like this comes from the sauce, so go light on soy sauce or use a low-sodium one.
Weight loss
Good fit
For weight loss, tofu in kimchi jjigae (kimchi stew) helps, and nothing in it works against that goal.
More protein
Good fit
For more protein, tofu in kimchi jjigae (kimchi stew) helps, and nothing in it works against that goal.

For LDL cholesterol, with sources

1 of 5
LDL habits in this dish
Soluble fiber (oats, barley, beans, eggplant, okra, fruit)
Fish, ideally oily (salmon, mackerel, sardines)
✓
Soy or beans in place of some meat
Nuts, seeds, olive oil or avocado
Little fatty meat, cream, butter or cheese
Helps your LDL
tofu
Soy protein in place of animal protein.
Mayo Clinic
Go easy
thinly sliced pork
Red and processed meat: saturated fat raises LDL.
American Heart Association
One swap each, same dish
thinly sliced pork to thinly sliced chicken or tofu
Cooks the same in shabu shabu and ginger pork

What goes in (per portion)

kimchi
¼ jar
tofu
½ block
thinly sliced pork
¼ lb
green onion
¼ bunch
rice mix
¼ cup

Questions

Is kimchi jjigae (kimchi stew) healthy?

Kimchi jjigae (kimchi stew) costs about $4.46 a serving to make at home at typical US grocery prices. Going by its main ingredients, it's a good fit for steadier blood sugar, weight loss and more protein. For lower LDL cholesterol, go easy on thinly sliced pork.

Is kimchi jjigae (kimchi stew) good for high cholesterol?

In moderation. Go easy on thinly sliced pork; using less keeps the dish and helps with lower LDL cholesterol. Tofu helps.

Is kimchi jjigae (kimchi stew) OK for blood sugar or diabetes?

Yes, going by its main ingredients. For steadier blood sugar, tofu in kimchi jjigae (kimchi stew) helps, and nothing in it works against that goal.

Is kimchi jjigae (kimchi stew) OK for high blood pressure?

Go easy on kimchi: it's salty. Most of the salt in dishes like this comes from the sauce, so go light on soy sauce or use a low-sodium one.

Is kimchi jjigae (kimchi stew) good for weight loss?

Yes, going by its main ingredients. For weight loss, tofu in kimchi jjigae (kimchi stew) helps, and nothing in it works against that goal.

Is kimchi jjigae (kimchi stew) high in protein?

Yes, going by its main ingredients. For more protein, tofu in kimchi jjigae (kimchi stew) helps, and nothing in it works against that goal.

How much does kimchi jjigae (kimchi stew) cost to make at home?

About $4.46 a serving, or $17.82 for four servings, at typical US grocery prices, with pantry staples like soy sauce and oil counted at $0.40 a serving.

How can I make kimchi jjigae (kimchi stew) healthier?

Use less thinly sliced pork, and add a vegetable side, like spinach or broccoli.

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General nutrition information, not medical advice, based on each dish's main ingredients as we cook it; sauces and salt vary by recipe. Prices are typical US grocery prices and vary by store.
Eat Healthy AF (AF as in Asian Food) is general nutrition information, not medical advice. It doesn't diagnose or treat anything. Keep your doctor in the loop, and don't change any medication without them.
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