How many calories in a Korean Perilla Leaf and Tuna Mayo Kimbap?

January 10, 2026 •

3 min read

According to nutrition tracking app Fitia, a standard 230g roll of Korean perilla leaf and tuna mayo kimbap contains approximately 390 calories. This popular Korean dish combines seasoned rice, canned tuna mixed with mayonnaise, fresh perilla leaves, and other vegetables, all rolled in dried seaweed (gim). Understanding the calorie content is key for those tracking their nutritional intake.

Quick Summary

This article explores the caloric content and nutritional breakdown of a typical perilla leaf and tuna mayo kimbap. It details the ingredients that contribute to its calorie count and offers suggestions for customizing the recipe to fit different dietary needs.

Key Points

Calorie Estimate: A 230g roll of Korean perilla leaf and tuna mayo kimbap typically contains around 390 calories.
Main Contributors: The primary calorie sources are the seasoned rice and the mayonnaise-heavy tuna filling.
Customization is Key: You can significantly lower the calorie count by reducing the amount of rice and mayo while increasing the proportion of low-calorie vegetables.
Perilla Leaves are Low-Calorie: Perilla leaves themselves contribute negligible calories but add flavor and nutritional benefits like vitamins A, C, and K.
Healthy Modifications: Opting for brown rice, Greek yogurt instead of mayo, and extra vegetables are simple ways to make the dish healthier.
Preparation Matters: How you prepare your kimbap, such as draining the tuna properly or using less sesame oil, can also impact the final calorie count.

Caloric Breakdown of a Standard Tuna Mayo Kimbap

While the 390-calorie figure serves as a good benchmark for a 230g roll, the actual calorie count can fluctuate based on ingredients and portion sizes. The key components contributing to the total energy are the rice, the tuna mayo filling, and any additional vegetables or seasonings. The biggest caloric contributors are typically the mayonnaise and the seasoned rice, which is often mixed with sesame oil.

The Impact of Ingredients on Kimbap Calories

Rice: The base of kimbap is steamed short-grain rice. Calories from rice can be significant, but opting for brown or multigrain rice can increase the fiber content and provide a different nutritional profile.
Tuna and Mayo: The tuna provides lean protein, but the mayonnaise is a primary source of fat and calories. Using a reduced-fat or homemade mayonnaise can significantly lower the total calorie count. For example, some homemade recipes might use less oil or incorporate Greek yogurt for a creamy texture with fewer calories.
Perilla Leaf (Kkaennip): The perilla leaf itself is a low-calorie ingredient, providing flavor and valuable nutrients like vitamins and minerals. The leaves are rich in vitamins A, C, and K, as well as minerals such as calcium and iron. Their contribution to the total calorie count is minimal, but they add substantial health benefits.
Other Fillings: Common additions like carrots, spinach, and pickled radish (danmuji) are low in calories and high in nutrients. However, other fillings like egg or processed meats can add to the total. The preparation method matters, too; for instance, pan-fried egg adds more calories than a steamed or boiled egg.

Customizing Your Kimbap for Calorie Control

For those looking to lower the calorie content of their tuna mayo kimbap, several modifications are possible without sacrificing flavor. Swapping ingredients or altering preparation methods can make a noticeable difference.

Comparison Table: Standard vs. Low-Calorie Kimbap


Component	Standard Tuna Mayo Kimbap	Low-Calorie Tuna Mayo Kimbap
Rice	White rice seasoned with sesame oil and salt.	Brown or multigrain rice with minimal seasoning.
Tuna Mayo	Full-fat mayonnaise mixed with canned tuna.	Reduced-fat mayonnaise or Greek yogurt mixed with canned tuna.
Protein	Tuna, possibly processed ham or fish cake.	Extra lean protein, like grilled chicken breast or tofu.
Vegetables	Carrots, spinach, pickled radish.	An increased variety of fresh vegetables, including cucumber and bell peppers.
Sesame Oil	Brushed liberally over the finished roll.	Minimal amount used for flavor, or use a cooking spray.

Practical Ways to Reduce Calories

Adjust the Rice-to-Filling Ratio: Use a thinner layer of rice and pack more fresh, low-calorie vegetables into your roll. This increases fiber and nutrients while reducing carb intake.
Make Your Own Mayo: A simple homemade mayonnaise with olive oil gives you control over the oil type and quantity, potentially cutting down on saturated fat.
Drain the Tuna Thoroughly: Squeezing as much liquid from the canned tuna as possible prevents a soggy texture and removes excess oil.
Increase Vegetable Volume: Pack your kimbap with more non-starchy vegetables like fresh cucumber, carrots, or spinach. Perilla leaves are excellent for this purpose, adding a unique flavor while being virtually calorie-free.
Avoid Processed Fillings: Skip processed ingredients like fish cake or imitation crab meat, which can be high in sodium and additives.

Conclusion: Enjoying Your Tuna Mayo Kimbap Mindfully

A Korean perilla leaf and tuna mayo kimbap can be a relatively healthy and satisfying meal, with a standard roll containing around 390 calories. The exact caloric count is not static, depending heavily on the ratio and type of ingredients used, especially the amount of mayonnaise and rice. By making simple adjustments, such as using leaner fillings or more vegetables, you can easily control the calorie content to align with your dietary goals. This makes kimbap a versatile dish that can be enjoyed as a balanced snack or a full meal, fitting into a variety of eating plans. Whether you stick to the classic recipe or customize it, this Korean favorite offers a delicious and nutritious option.

For further exploration into the nutritional benefits of kimbap ingredients:

The Role and Mechanism of Perilla frutescens in Cancer Treatment

Frequently Asked Questions

Yes, tuna mayo kimbap can be a healthy, balanced meal if prepared mindfully. The tuna provides protein, and the vegetables offer vitamins and fiber. The calorie content can be managed by using less mayonnaise and a higher ratio of vegetables to rice.

The calorie difference between kimbap and sushi depends on the fillings. Generally, kimbap can sometimes be higher in calories due to ingredients like sesame oil used in the rice and potentially more fillings like processed meats. Sushi can also be high in calories, especially specialty rolls with tempura or cream cheese.

Yes, you can absolutely reduce the amount of mayonnaise or substitute it with a healthier alternative like Greek yogurt to lower the calorie and fat content. This adjustment will make the kimbap healthier while still providing a creamy texture.

Yes, perilla leaves are very low in calories. They are primarily used for flavor and their nutritional benefits, such as being a source of vitamins and minerals, without adding significant caloric content to the kimbap.

For a low-calorie kimbap, focus on fillings like fresh cucumber, spinach, carrots, and pickled radish. Lean protein options such as grilled chicken or tofu are also excellent choices.

To reduce the calories from rice, you can use a smaller amount of rice overall or swap out traditional white rice for brown rice or a multigrain blend. Using less sesame oil to season the rice also helps.

Using canned tuna packed in water is a better option for a lower-calorie kimbap, as it contains less fat than tuna in oil. Be sure to drain it thoroughly before mixing it with mayonnaise to remove excess liquid and prevent a watery filling.