How Many Calories Are in 1 tsp of Gochujang?
A standard 1-teaspoon (approximately 6 gram) serving of gochujang contains about 10 calories. This makes it a relatively low-calorie flavoring agent, especially when used in moderation. The primary source of these calories comes from carbohydrates, as the paste is made with a base of glutinous rice and often contains added sugars. The specific calorie count can vary slightly depending on the brand and whether it's a traditional or commercial product, as some commercial versions use more corn syrup for added sweetness.
Gochujang's Nutritional Profile
While the calorie count is straightforward, the full nutritional picture for 1 tsp of gochujang reveals more about what you're adding to your food. Here is a typical breakdown:
- Calories: 10 kcal
- Carbohydrates: ~3 grams
- Sugar: ~2 grams
- Protein: ~0 grams
- Fat: ~0 grams
- Sodium: ~125–150 mg
The most notable aspect is the high sodium content for such a small serving size. This is a crucial detail for anyone monitoring their sodium intake. The sugar content is also important to consider, as it can be higher in commercial products that use corn syrup.
The Ingredients That Give Gochujang its Character
To understand the nutrition, it helps to know what makes up this vibrant red paste. The key ingredients of gochujang are what give it its unique balance of sweet, spicy, and umami flavors.
Common Ingredients:
- Gochugaru (Korean chili powder): Provides the paste's distinctive red color and heat.
- Glutinous rice (chapssal): Serves as a base, providing natural sweetness and a thick, sticky consistency.
- Fermented soybeans (meju garu): The fermentation of the soybeans is what develops the deep, savory umami flavor profile.
- Salt: Essential for both flavor and the fermentation process.
- Barley malt powder (yeotgireum): Assists with the fermentation and adds a subtle sweetness.
- Additional Sweeteners: Many commercial gochujang brands add corn syrup or other sugars to enhance the sweetness.
Comparing Gochujang to Other Popular Chili Pastes
Not all chili pastes are created equal. Here is a comparison of gochujang with a couple of other popular spicy condiments based on a similar one-teaspoon serving size.
| Feature | Gochujang | Sriracha | Sambal Oelek |
|---|---|---|---|
| Calories (approx.) | 10 | ~5 | ~5 |
| Sugar (approx.) | ~2g | ~1g | <1g |
| Fermentation | Yes | No | No |
| Key Flavor Profile | Sweet, spicy, umami | Spicy, tangy, garlic | Pure chili heat |
| Sodium (approx.) | ~150mg | ~75mg | ~100mg |
As the table shows, gochujang is slightly higher in calories and sugar than the other two, primarily due to its glutinous rice and fermentation process. The fermentation also gives it a more complex, funky umami taste that the others lack. Sambal Oelek offers a more straightforward, fiery heat, while Sriracha provides a garlicky, tangy spice.
Potential Health Benefits
Beyond just flavor, gochujang is linked to several health benefits, largely thanks to its fermentation and key compounds. It's a fermented product, which means it can support gut health similarly to other Korean staples like kimchi. The fermentation process creates beneficial compounds and helps to restore the microbial balance in the gut.
Additional benefits include:
- Anti-inflammatory effects: Studies have shown gochujang can help mitigate intestinal inflammation.
- Anti-obesity effects: Research has indicated that capsaicin, the active compound in chili peppers, may aid metabolism and inhibit fat accumulation.
- Antioxidant properties: Gochujang is rich in bioactive compounds like capsaicin, isoflavones, and polyphenols, which possess antioxidant properties.
It's important to remember that these benefits are more pronounced in traditionally fermented versions and that high sodium and sugar content in many commercial products should be consumed in moderation as part of a balanced diet. For more details on the health functionality of gochujang, you can explore peer-reviewed research such as this article from the Journal of Ethnic Foods(https://journalofethnicfoods.biomedcentral.com/articles/10.1186/s42779-024-00258-y).
How to Incorporate Gochujang into Your Cooking
Gochujang's versatility extends far beyond traditional Korean dishes. Its unique flavor profile can enhance a wide variety of meals.
Ways to use gochujang:
- Marinades: Create a spicy marinade for chicken, pork, or tofu by mixing gochujang with soy sauce, garlic, and sesame oil.
- Sauces and Glazes: Whisk into a glaze for roasted vegetables or a dipping sauce for fried chicken or dumplings.
- Stews and Soups: Stir a spoonful into soups like kimchi jjigae or stews to add depth and heat.
- Noodles: Toss with noodles for a quick and flavorful dish, like spicy gochujang noodles.
- Dressings: Blend with ingredients like rice vinegar, sesame oil, and ginger for a vibrant salad dressing.
Conclusion
In summary, a teaspoon of gochujang adds roughly 10 calories to your meal, along with a powerful combination of spicy, sweet, and umami flavors. While it contains some sugar and notable sodium levels, its fermented nature and capsaicin content offer potential health benefits, including supporting gut health and metabolism. By being mindful of portion size, you can enjoy gochujang as a flavorful and dynamic ingredient in many healthy and delicious recipes.
