Is doenjang jjigae high in calories?

January 11, 2026 •

4 min read

According to various recipe and nutrition websites, the calorie count for a single serving of doenjang jjigae can range from under 100 to over 400 calories, depending heavily on the ingredients used. This wide variance means that this traditional Korean stew is not inherently 'high' or 'low' in calories but is highly customizable based on the recipe followed.

Quick Summary

The calorie content of doenjang jjigae varies widely based on specific ingredients and preparation methods. While the base can be low-calorie, additions like fatty meats, seafood, and oil significantly increase its nutritional load. Opting for a vegetable-heavy or lean meat version can make this stew a diet-friendly option.

Key Points

Variable Calorie Count: The calorie content of doenjang jjigae varies significantly, ranging from 150 to over 400 calories per serving, depending on the ingredients and recipe.
Ingredient Impact: Additions like fatty meat (beef brisket) and oils increase the calorie count, while lean proteins (tofu) and extra vegetables keep it lower.
Health Benefits: The fermented doenjang is rich in probiotics for gut health, while vegetables add fiber and essential nutrients.
Dietary Customization: You can easily customize the stew to be low-calorie by swapping fatty meats for tofu or seafood and increasing the proportion of vegetables.
Sodium Content: Be mindful of the sodium content, as doenjang is salty. Opt for a lower-sodium paste or reduce the amount used to control intake.
Flavor Profile: A low-calorie version still offers a rich, umami flavor from the fermented paste and a satisfying, hearty texture from vegetables and broth.

Doenjang Jjigae's Calorie Profile: What Affects the Count?

Doenjang jjigae's calorie count is not fixed and can vary significantly. The main factors influencing the final nutritional value include the base broth, the protein source, and the vegetables and other additives used. Understanding these components is key to enjoying this flavorful Korean staple without compromising your health goals.

The Foundational Ingredients

At its core, doenjang jjigae is made with doenjang (fermented soybean paste), a broth, and a variety of vegetables. The doenjang itself is relatively low in calories and rich in probiotics and protein, which are beneficial for gut health. The traditional broth, often made from dried anchovies and kelp, also contributes minimal calories while providing a rich, umami flavor.

The Impact of Protein

The type and quantity of protein added can dramatically change the stew's calorie density. Traditional recipes might include fatty beef cuts like brisket, which add substantial fat and calories. Conversely, using lean proteins or plant-based alternatives can keep the meal much lighter.

Common protein sources:

Fatty Beef: Increases fat and saturated fat content significantly.
Lean Beef or Pork: Offers a moderate calorie increase with more protein.
Tofu: A fantastic, low-calorie, high-protein alternative, often featured in vegan versions.
Seafood (Clams, Shrimp): Adds flavor and protein with a minimal calorie impact compared to fatty meats.

Vegetables and Enhancements

Vegetables like zucchini, mushrooms, and potatoes are common additions that add fiber, vitamins, and minerals without a large calorie increase. However, the use of cooking oils, especially in sautéing ingredients beforehand, adds extra calories that can add up quickly. Some recipes also call for ssamjang or other rich pastes, which can boost both flavor and calories.

Comparison: Standard vs. Low-Calorie Doenjang Jjigae

Here's a comparison to illustrate how different choices can affect the nutritional outcome of your doenjang jjigae. These are approximate values based on standard recipes found online.


Feature	Standard (Beef) Doenjang Jjigae	Low-Calorie (Vegetarian) Doenjang Jjigae
Calories per serving	~350-420 calories	~150-250 calories
Main Protein Source	Beef brisket or fatty pork	Tofu, mushrooms, and doenjang
Fat Content	Higher, from fatty meat	Low, primarily from doenjang and small amount of oil
Sodium Level	Can be higher, depending on paste/additives	Can be controlled by selecting a low-sodium doenjang
Fiber Content	Moderate, from vegetables	High, due to increased vegetable use and mushrooms
Key Flavor Profile	Rich, savory, meaty	Earthy, umami-rich, less heavy
Recipe Example	The Kitchn's Doenjang-Jjigae Recipe	Vegan Doenjang Jjigae (Korean Fermented Soybean Stew)

How to Reduce Calories in Doenjang Jjigae

To make a healthier, lower-calorie doenjang jjigae without sacrificing flavor, consider these adjustments:

Choose Leaner Protein: Swap out fatty beef for tofu, lean chicken, or seafood like clams. This significantly reduces the fat content.
Use Vegetable Broth: For a vegetarian option, use a vegetable broth instead of the traditional anchovy stock to keep it lighter.
Add More Vegetables: Bulk up your stew with extra zucchini, mushrooms, and radish. This increases fiber and nutrients, making the dish more filling with fewer calories.
Control the Sodium: While doenjang is naturally salty, you can use a lower-sodium brand or reduce the amount you add. Some chefs even add crushed beans to reduce the saltiness.
Limit Oil: Sauté your aromatics in a small amount of oil or opt for a water-sauté method to further reduce added fat.
Mind your Portions: Serve the stew with a smaller portion of rice and a generous amount of fresh vegetables on the side to create a more balanced meal.

The Health Benefits of Doenjang Jjigae

Beyond its calorie content, doenjang jjigae offers several health benefits, particularly when prepared healthily. The foundation of fermented soybean paste is a probiotic powerhouse, supporting a healthy digestive system. The inclusion of various vegetables provides essential vitamins, minerals, and dietary fiber. Depending on your protein choice, it can also be a great source of lean protein. The compounds within doenjang, such as isoflavones, also provide antioxidant properties.

Conclusion

In summary, the question "Is doenjang jjigae high in calories?" has a nuanced answer. While the base ingredients are naturally low in calories and nutrient-dense, the overall calorie count depends on the specific recipe and added ingredients. With mindful choices, such as selecting leaner proteins and packing it with more vegetables, doenjang jjigae can easily be a healthy, delicious, and low-calorie meal. It’s a versatile dish that can be adapted to fit various dietary needs, proving that comfort food can also be good for you.

By following the tips for a lower-calorie version, you can enjoy this hearty Korean stew as a regular part of a balanced diet.

Frequently Asked Questions

Yes, doenjang jjigae can be good for weight loss if prepared correctly. By using lean protein like tofu or seafood and loading it with extra vegetables, you can create a low-calorie, high-protein, and high-fiber meal that promotes satiety.

To lower the sodium, you can use a lower-sodium doenjang paste, reduce the total amount of paste used, or even add crushed beans to the stew, as some recipes suggest, to mellow out the saltiness.

There is a significant calorie difference. A beef brisket version can have over 400 calories per serving, while a vegetarian version with tofu might have around 150-250 calories, depending on the other ingredients.

You can add a variety of nutrient-dense vegetables such as zucchini, mushrooms (shiitake or enoki), onions, and potatoes. These add fiber and vitamins while keeping the calorie count low.

Yes, you can make doenjang jjigae with minimal or no oil. Instead of sautéing, you can add your vegetables directly to the simmering broth, and they will soften and infuse their flavor naturally.

Yes, as a fermented soybean paste, doenjang is a rich source of probiotics, beneficial bacteria that support good gut health and digestion.

No, the traditional broth base, often made with dried anchovies and kelp, is very low in calories. Most of the calories come from added proteins, fats, and other ingredients, not the broth itself.