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Nutrition Facts of Doenjang Jjigae

by
author image Jill Corleone, RDN, LD
Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. Corleone holds a Bachelor of Science in nutrition.
Nutrition Facts of Doenjang Jjigae
A bowl of doenjang jjigae. Photo Credit laddawanh/iStock/Getty Images

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.

Ingredients

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.

Calories

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.

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Macronutrients

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.

Sodium

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

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.

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References

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