How many calories in a Korean anchovy side dish?

December 23, 2025 •

4 min read

Depending on the preparation method and ingredients, a standard serving of Korean anchovy side dish, known as myeolchi bokkeum, can range dramatically from as low as 66 kcal to over 240 kcal. This wide calorie range is primarily influenced by the amount of sweeteners, oil, and additional ingredients, such as nuts, used in the recipe.

Quick Summary

This article analyzes the caloric variations in Myeolchi Bokkeum, detailing how different preparations and ingredients like sugar, oil, and nuts affect the final nutritional value.

Key Points

Variable Calories: The calorie count for a Korean anchovy side dish (myeolchi bokkeum) is not fixed and can vary widely from 66 to 241+ kcal per serving.
Key Calorie Drivers: The biggest contributors to the final calorie count are added sweeteners like sugar, honey, or corn syrup, and the amount of cooking oil used.
Ingredient Impact: Extra mix-ins such as peanuts and spicy gochujang paste also increase the total calories and fat in the dish.
Nutritious Base: Dried anchovies themselves are naturally rich in protein and calcium, but the added sauce and extras heavily influence the nutritional profile.
Lower-Calorie Versions: It is possible to create a lower-calorie myeolchi bokkeum by reducing sweeteners, using less oil, and limiting additional high-calorie ingredients like nuts.

What is Myeolchi Bokkeum?

Myeolchi bokkeum (멸치볶음) is a staple Korean side dish, or banchan, made from stir-fried dried anchovies. It is cherished for its contrasting sweet, salty, and savory flavors, as well as its crunchy, addictive texture. This popular side dish is typically served cold and keeps well in the refrigerator, making it an ideal meal-prep item. While the base ingredient is always dried anchovies, recipes can vary significantly, which is the main reason for the vast difference in calorie counts.

The Anchovy Base

The dried anchovies themselves are naturally high in protein and calcium, making them a nutritious starting point. A half-ounce serving of plain dried Korean anchovies contains about 8.9g of protein and just over 20mg of cholesterol, but essentially zero carbs and very little fat. The addition of other ingredients completely changes this nutritional profile, which is why a prepared dish can have a much higher calorie count than the anchovies alone.

Factors Affecting Calorie Content

The final calorie count of a Korean anchovy side dish is not set in stone. Instead, it is a sum of its parts. The most influential factors are the oil, sweeteners, and any additional mix-ins. Different recipes will call for varying quantities of these ingredients, leading to a wide range of outcomes.

Sweeteners

Sugar/Honey/Corn Syrup: Many recipes add a significant amount of sugar, honey, or Korean corn syrup to achieve the characteristic glossy, sweet finish. For example, a recipe might call for 4 teaspoons of brown sugar and 1 tablespoon of honey for 3-4 servings. These sugars add a substantial number of empty calories to the dish.
Grain Syrup (Jocheong): This traditional Korean sweetener is also a common addition, contributing to the overall carbohydrate and calorie content.

Cooking Oil

Amount: The amount of oil used for stir-frying is another major contributor to the calorie count. Some recipes suggest only a light spray of oil, while others may use a few tablespoons. Fat contains more than twice the calories per gram as carbohydrates or protein, so extra oil can quickly increase the total.
Type: While most recipes call for neutral cooking oil, some may include extra sesame oil for flavor, adding more fat calories.

Mix-ins

Nuts: Adding peanuts or other nuts is a popular variation for extra crunch and flavor. A quarter cup of peanuts, as used in one recipe, adds extra calories and fat.
Spicy Paste: For a spicy version, some recipes incorporate gochujang (hot pepper paste), which contains its own calories from sweeteners and starches.

Calorie Comparison: A Simple vs. Sweet & Nutty Recipe

To illustrate how these ingredients affect the nutritional profile, here is a comparison between a basic and a more decadent recipe, based on data from various sources. The serving sizes may differ, highlighting the importance of portion control.


Feature	Simple Anchovy Recipe	Sweet & Nutty Recipe
Calories (per serving)	~66 kcal	~241 kcal
Fat	2g	13g
Carbohydrates	7g	21g
Protein	2g	12g
Sodium	387mg	2023mg
Sugar	5g	17g

This table shows a dramatic difference. The simple recipe is much lower in calories, fat, and sugar, likely using less oil and sweetener. The sweet and nutty version, on the other hand, packs in significantly more calories, fats (likely from nuts), and sugars, along with a much higher sodium content.

How to Reduce Calories in Myeolchi Bokkeum

For those watching their calorie or sugar intake, it is possible to make a healthier version of this Korean side dish by following a few simple steps:

Reduce Sweeteners: Instead of using large amounts of sugar and honey, try a smaller amount or use alternative, low-calorie sweeteners. The goal is to get a hint of sweetness without the extra calories.
Use Less Oil: Opt for a non-stick pan and use only a light spritz of cooking spray instead of multiple tablespoons of oil. This can cut fat and calories significantly.
Limit High-Calorie Mix-ins: While peanuts are delicious, they are calorie-dense. Reduce the amount of nuts or omit them entirely to lower the overall calorie count.
Blot Anchovies: For larger anchovies, a quick blanching can reduce some of the fishiness and salt. For smaller anchovies, stir-frying without oil first and then discarding the powder can also reduce some saltiness, allowing for less added sauce.

Conclusion

The calorie content of a Korean anchovy side dish is highly dependent on the preparation. While the base ingredient offers a low-calorie, high-calcium starting point, the addition of oil, sugar, and nuts can drastically increase the total caloric value per serving. By understanding which ingredients contribute the most calories, you can easily adjust your recipe to create a lighter, healthier version. Enjoying myeolchi bokkeum as part of a balanced diet means being mindful of the specific recipe and your portion sizes. For more authentic Korean recipes and nutritional information, visit a reliable source such as Serious Eats.

Frequently Asked Questions

The main reason for the calorie difference is the addition of sweeteners like sugar, honey, or corn syrup and the amount of cooking oil used. Some recipes also include calorie-dense additions like nuts.

No, plain dried anchovies are relatively low in calories and high in protein and calcium. The calorie increase comes from how they are prepared, not from the anchovies alone.

Yes, you can create a healthier version by minimizing the amount of added sugars and cooking oil. You can also use a non-stick pan to reduce the need for excess fat and limit high-calorie additions like nuts.

Yes, nuts are high in calories and fat, so adding them to your anchovy side dish will increase the total calorie count. Portion size is important when including nuts.

Store your myeolchi bokkeum in an airtight container in the refrigerator. The dish can last for several weeks and is often served cold.

No, the nutritional profile varies significantly based on the recipe. A simple, less sweetened version will have a different macronutrient breakdown than a sweet and nutty one.

The high sodium content comes from the ingredients used in the sauce, such as soy sauce and possibly the anchovies themselves. The amount can be managed by using low-sodium soy sauce.