Korean street food is loved by locals and tourists alike for its delicious flavors and convenience. Many popular dishes like tteokbokki, egg bread, and hotteok can be found cooking on street carts and stalls across Korea. But with so many fried, saucy, and carb-heavy options, is any of it actually healthy? Here’s a look at some of the healthier Korean street food options to enjoy on the go.
What makes Korean street food unhealthy?
Like street food around the world, Korean street eats are often fried and packed with calories, sodium, and saturated fat. Some common unhealthy attributes include:
- Frying in oil – Many street foods like twigim (fried seafood/veggies) are deep fried which adds a lot of calories and unhealthy fats.
- High sodium sauces – Sauces and seasonings like gochujang (red chili paste) and soy sauce add a ton of sodium.
- Refined carbs – Flours and starches like rice cakes, breads, and noodles are common but not very nutrient-dense.
- Processed ingredients – Hot dogs, ramen noodles, and mass-produced dumpling skins are commonly used as quick, cheap ingredients.
- Sugary drinks – Sugar-sweetened beverages like soda are often paired with street food instead of healthier options like tea or water.
Eating these foods occasionally is fine but having them too often can lead to weight gain, high blood pressure, and other health issues. Moderation is key for enjoying street food healthily!
Healthier Korean street food options
Luckily, there are some smart street food choices that can satisfy your cravings without derailing your health goals. Here are some of the healthier Korean street foods to look out for:
Tteokbokki with fish cakes
Tteokbokki, chewy rice cakes simmered in a spicy gochujang sauce, is a classic Korean street food. Opting for the version with fish cakes instead of processed hot dogs adds more protein and nutrients. Go easy on the sauce and pair it with a brothy soup to cut the sodium.
Odeng (fish cake soup)
Odeng soup features circular fish cakes, egg, and vegetables simmered in a light dashi broth. Choose odeng stands that have fresh broth without too much sodium added. This makes a warming, low-calorie street food option.
Hotteok (stuffed pancakes)
Hotteok are sweet pancakes stuffed with a brown sugar cinnamon filling. Opt for versions filled with nuts and seeds for more protein and fiber. Balance it out by pairing it with a cup of tea.
Bungeoppang (fish-shaped pastry)
These cute fish-shaped pastries are made from wheat flour with sweet red bean filling. Go for vendors that use less sugar in the filling and pair it with fresh fruit to add nutrients.
Gimbap (seaweed rice rolls)
Gimbap rolls stuffed with vegetables and lean proteins like egg, ham, and pickled radish make for a balanced street food meal. They are lower carb thanks to the seaweed wrap and make a nice light lunch.
Sundae (blood sausage)
Sundae, Korean blood sausage, is a great source of protein and iron. Pair it with an assortment of vegetable side dishes like kimchi and namul to round out the meal.
Ogokbap (5 grain rice)
Many street stalls serve heaping bowls of ogokbap, a nutritious mix of rice, millet, sorghum, black beans, and barley. It makes a filling base for Korean street food topped with vegetables and a fried egg.
Tips for choosing healthier street food options
Keep these tips in mind to make optimal street food choices whenever those cravings strike:
- Seek out dishes made to order that are hot and fresh.
- Add veggies like kimchi, cucumber, and onion for nutrients and fiber.
- Choose grilled or steamed dishes instead of fried.
- Opt for stands that use less oil, salt, and sugar.
- Stick to water, tea, or broth instead of sugary drinks.
- Balance street food with fresh fruit or vegetable side dishes.
- Split or size down portions to control calories.
- Go for vendors with high turnover to ensure freshness.
Building a balanced street food meal
While many Korean street foods are deep-fried and salty, you can still create a nutritious meal by combining the right dishes.
Try sticking to these healthy ratios for your street food meal:
- 1/2 vegetables – Pickles, kimchi, namul, etc.
- 1/4 protein – Fish cakes, eggs, tofu, etc.
- 1/4 grains – Rice, noodles, pancakes, etc.
Some balanced street food meal ideas include:
- Hotteok + kimchi + broth
- Gimbap + vegetable sticks + tea
- Odeng soup + rice + spinach namul
- Tteokbokki + egg + cucumber kimchi
- Bungeoppang + seasonal fruit + almonds
Conclusion
Korean street food can absolutely be a part of a healthy diet when you choose the right options and portions. Focus on dishes made fresh to order with lean proteins, vegetables, and grains. Avoid added sugars in sauces and drinks. Pair your street eats with side dishes and balance them with fresh fruits and veggies. With some mindfulness, you can fulfill your street food cravings while still staying healthy.