Jjigae is the Korean word for stew. Stews in Korea are hearty with very little broth, and usually cooked at the table over an open flame and eaten immediately. Doenjang jjigae is Korean national specialty consisting of tofu, vegetables and bean paste. The filling tofu stew is low in calories and fat, and rich in essential nutrients including calcium and potassium.
Nutrition information for doenjang jjigae can vary depending on the ingredients and chef. A basic recipe includes potatoes, zucchini, onions, green onions, tofu, shrimp, anchovies, garlic and green chili peppers. All the ingredients are placed into a pot, covered with water and cooked over high heat.
As a primarily vegetable based stew, doenjang jjigae makes a low-calorie meal. A 1-cup serving of the stew contains about 90 calories. As a low-calorie food, the stew makes a good choice if you're trying to limit your calorie intake for weight loss.
Macronutrients make up a food item's calorie content, and include protein, fat and carbohydrates. Doenjang jjigae is low in fat, with most of the calories coming from its carbohydrate content. A 1-cup serving of the stew contains 2 grams of total fat, 0.6 grams of saturated fat, 11 milligrams of cholesterol, 5 grams of protein, 14 grams of carbohydrates and 2 grams of fiber. Carbohydrates are your body's preferred source of energy, and should supply most of your daily calorie intake.
Paying attention to the amount of sodium you consume each day is important for heart health. Excessive intakes of sodium increases blood pressure and your risk of developing heart disease. While doenjang jjigae is not very high in sodium, it does contribute to your daily intake. A 1-cup serving contains 192 milligrams of sodium. Daily sodium intake should be limited to 1,500 to 2,300 milligrams a day.
Micronutrients in food include its vitamin and mineral content. Vitamins and minerals do not contribute calories to food but are essential for your body to function properly. Doenjang jjigae is a rich source of a number of essential vitamins and minerals. A 1-cup serving provides 72 milligrams of calcium, 1.15 milligrams of iron, 364 milligrams of potassium, 17 milligrams of vitamin C and 174 IU of vitamin A.
- Maangchi; Korean Recipes: Doenjang Jjigae; July 2007
- Life in Korea: Korean Food: Stews
- Recipe Nutrition: Doenjang Jjigae
- My Fitness Pal: Calories in Sunchang Korean Seasoned Bean Paste (Doenjang)
- McKinley Health Center; Macronutrients: The Importance of Carbohydrate, Protein, and Fat; March 2008
- Colorado State University Extension; Sodium in Your Diet, J. Anderson, et al.; July 1996
- Center for Disease Control and Prevention: Vitamins and Minerals