How healthy is beef bulgogi?
Is beef bulgogi healthy? Yes, in moderate portions. Beef bulgogi scores 19/100 on the HowHealthyIs Score: 100 g provides 226 kcal, 18 g protein and 1.6 mg iron. Bulgogi is thin slices of beef marinated in soy sauce, pear, garlic and sesame, then grilled or pan-seared: rich in protein, iron, zinc and vitamin B12, with a sweet and salty glaze. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Beef bulgogi ranks higher than 19% of them.
Counts in favor (% daily value per 100 kcal)
- Protein16%
- Iron4%
- Potassium3%
- Magnesium3%
- Fiber2%
- Vitamin C2%
- Calcium1%
- Vitamin E1%
- Vitamin A0%
Counts against
- Saturated fat10%
- Added sugars4%
- Sodium11%
Raw NRF9.3: 33 minus 25 = 8. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in beef bulgogi?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 226 kcal | 407 kcal | |
| Protein | 18 g | 32 g | 64% |
| Carbohydrates | 8.8 g | 16 g | 6% |
| Fiber | 1.1 g | 2 g | 7% |
| Sugars | 5.8 g | 10 g | |
| Added sugars | 4 g | 7.2 g | 14% |
| Fat | 13 g | 24 g | 30% |
| Saturated fat | 4.6 g | 8.2 g | 41% |
| Omega-3 fats | 0.1 g | 0.3 g | |
| Vitamins | |||
| Vitamin A | 2.5 µg | 4.4 µg | 0% |
| Vitamin C | 3.4 mg | 6 mg | 7% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.4 mg | 0.7 mg | 5% |
| Vitamin K | 12 µg | 22 µg | 19% |
| Vitamin B12 | 0.8 µg | 1.5 µg | 64% |
| Folate | 18 µg | 33 µg | 8% |
| Minerals | |||
| Calcium | 43 mg | 78 mg | 6% |
| Iron | 1.6 mg | 2.9 mg | 16% |
| Potassium | 364 mg | 656 mg | 14% |
| Magnesium | 31 mg | 57 mg | 13% |
| Zinc | 3.1 mg | 5.6 mg | 51% |
| Sodium | 576 mg | 1036 mg | 45% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard beef bulgogi?
We estimate beef bulgogi from this standard recipe (serves 4, about 620 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Modeled without rice.
| Ingredient | Amount |
|---|---|
| Thinly sliced beef sirloin | 500 g |
| Soy sauce | 60 g |
| Sugar | 25 g |
| Grated Asian pear | 80 g |
| 1 onion | 100 g |
| Garlic | 15 g |
| Sesame oil | 15 g |
| Scallions | 30 g |
| Sesame seeds | 5 g |
| Black pepper | 1 g |
Why is beef bulgogi good for you?
- 32 g protein in 1 serving, 64% of the daily value. Protein contributes to the maintenance of muscle mass.
- 1.5 µg vitamin B12 in 1 serving, 64% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 5.6 mg zinc in 1 serving, 51% of the daily value. Zinc contributes to the normal function of the immune system.
Good ways to use it
- Wrapping in lettuce leaves with kimchi and vegetables
- A protein-rich grill or barbecue dish
What should you watch out for?
- The marinade is sweet and salty.
- It is usually served with rice, so the plate is larger than the meat alone.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.