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Korean BBQ CaloriesSamgyeopsal, Bulgogi, Galbi and the Sides
· 3 min read
Korean BBQ is a social meal: meat sizzling on the table grill, wrapped in lettuce with ssamjang, a dozen small side dishes, and usually soju. The meat you pick makes the biggest difference, and the drinks come a close second.
The quick answer
| Dinner (per person) | Calories (approx.) |
|---|---|
| Lean meats, lettuce wraps, banchan, no rice | 600-900 |
| Typical mixed BBQ with rice and a stew | 1,000-1,400 |
| All-you-can-eat pork belly, fried rice and a bottle of soju | 1,800-2,500 |
Meat (per 150 g cooked, about one generous serving)
| Meat | Calories (approx.) | Notes |
|---|---|---|
| Samgyeopsal (pork belly) | 750-850 | Highest; about half is fat |
| Moksal (pork neck/shoulder) | 400-500 | Juicy, much leaner than belly |
| Galbi (marinated beef short rib) | 550-700 | Sweet marinade adds sugar |
| Bulgogi (marinated thin beef) | 300-400 | Leaner, sweet marinade |
| Chadolbaegi (thin brisket) | 450-550 | |
| Dak galbi (spicy chicken, with rice cakes and cabbage) | 400-550 | |
| Beef tongue (hyeomit) | 350-450 |
Pork belly is the classic, but it has roughly twice the calories of pork neck or bulgogi. Mixing in leaner cuts is the easiest change.
Wraps, sauces and banchan
| Item | Calories (approx.) |
|---|---|
| Lettuce / perilla leaves | ~5 per wrap |
| Ssamjang (1 tbsp) | 30-45 |
| Sesame oil and salt dip (1 tsp oil) | ~40 |
| Kimchi (½ cup) | 15-25 |
| Kongnamul (bean sprouts, ½ cup) | 30-50 |
| Japchae (½ cup) | 150-200 |
| Gyeran-jjim (steamed egg, bowl to share) | 150-200 |
| Potato salad banchan (½ cup) | 150-200 |
| Pajeon (seafood pancake, ¼) | 200-300 |
Most vegetable banchan are low in calories. The noodle, potato and pancake ones are not.
Rice, stews and the finish
| Item | Calories (approx.) |
|---|---|
| Bowl of rice (gonggibap, ~210 g) | 300 |
| Doenjang jjigae (bowl) | 150-250 |
| Kimchi jjigae (bowl, with pork) | 250-400 |
| Naengmyeon (cold noodles, bowl) | 450-600 |
| Bokkeumbap (fried rice on the grill, per person) | 350-500 |
Drinks
| Drink | Calories (approx.) |
|---|---|
| Soju, 1 bottle (360 ml, ~16.5%) | 400-450 |
| Soju, 1 shot (50 ml) | 55-65 |
| Beer, 500 ml | 200-220 |
| Somaek (soju + beer, 1 glass) | 150-200 |
| Makgeolli, 1 bowl (250 ml) | 120-150 |
A bottle of soju each is roughly the same as another meal.
Lighter Korean BBQ
- Mix cuts: pork neck, bulgogi or brisket alongside the belly.
- Wrap in lettuce instead of eating with rice.
- Load up on kimchi, sprouts and leafy banchan.
- Doenjang jjigae over fried rice to finish.
- Pace the soju, and alternate with water or barley tea.
Logging Korean BBQ
Shared grills make portions hard to judge, so describe what you actually ate: "about 150 g pork belly and some bulgogi in lettuce wraps, kimchi, half a bowl of rice and three shots of soju". DietTracker estimates the meal with macros, and you can adjust it after.
Eating out often? See our guide to counting calories at restaurants, or try DietTracker free.