3 Korean Diet Foods To Help You Lose Weight

Korean cuisine is often praised for being healthy, balanced, and nutrient-rich, making it a great choice for those looking to lose weight. While not every Korean dish is diet-friendly (sorry, samgyeopsal and tteokbokki), many traditional Korean foods are naturally low in calories, high in fiber, and packed with essential nutrients.

South Koreans consistently rank among the thinnest populations in the modern world, and their dietary habits play a significant role. If you’re looking to shed some pounds while still enjoying flavorful meals, here are three Korean weight loss foods that are both delicious and satisfying.

1. Tofu “Steak” (두부 스테이크) – A High-Protein, Low-Calorie Alternative

Tofu steak has been a popular trend in the Korean diet food world for years. Unlike simply grilling a block of tofu, this dish takes inspiration from Korean-style hamburger steak (Donggeurang Ddaeng, 동그랑땡) but substitutes beef with tofu for a leaner, high-protein alternative.

Why It’s a Great Korean Weight Loss Food:

✔ Low in calories, high in protein – Helps with muscle maintenance and keeps you full.
✔ Rich in umami – Shiitake mushrooms (Pyogo mushrooms, 표고버섯) add a meaty, savory depth.
✔ Healthier cooking methods – Use olive oil or grapeseed oil instead of deep-frying.

How to Eat It:
Pair it with a side of steamed vegetables or a light Korean dipping sauce for a satisfying, low-calorie meal.

GET THE RECIPE

2. Acorn Jelly (Dotorimuk, 도토리묵) – A Low-Calorie Superfood

Did you know that Korea is one of the few cultures that eat acorns? Acorns naturally contain bitter tannins, making them difficult to process, but Koreans have mastered the art of turning them into a nutrient-rich, weight-loss-friendly food.

Dotorimuk is a zero-fat, low-calorie Korean diet food that has a unique chewy texture similar to gelatin. It absorbs the flavors of seasonings and can be eaten in many different ways.

Why It’s a Perfect Korean Diet Food:

✔ Almost zero calories – Great for anyone counting calories.
✔ High in fiber – Keeps you full for longer and aids digestion.
✔ Rich in antioxidants – Helps detoxify the body.

How to Eat It:

• Chilled Acorn Jelly Soup (묵사발, Muk Sabal) – A refreshing, light dish similar to naengmyeon (Korean cold noodles).
• Dotorimuk Salad – Acorn jelly tossed with sesame oil, soy sauce, garlic, and fresh vegetables.

This is one of the best Korean foods for weight loss because it fills you up without adding extra calories.

GET THE RECIPE

3. Barley Bibimbap (Boribap, 보리밥) – The Fiber-Rich Rice Alternative

If you love bibimbap but want a healthier, weight-loss-friendly version, boribap (barley rice bibimbap) is the perfect choice. Unlike traditional white rice, boribap is made with a mix of barley and whole grains, making it higher in fiber, protein, and essential nutrients.

In the past, white rice was considered a luxury in Korea, and families would mix barley, beans, and black rice to stretch their rice supply. Today, boribap is making a comeback as a staple in Korean healthy eating.

Why Boribap is an Effective Korean Weight Loss Food:

✔ High in fiber and whole grains – Supports digestion and keeps you full longer.
✔ Low glycemic index – Helps regulate blood sugar and prevent cravings.
✔ Nutrient-dense – Packed with vitamins, minerals, and antioxidants.

How to Eat It:

• Mix barley rice with fresh vegetables, sesame oil, and gochujang.
• Skip the egg and add extra greens for an ultra-light version.
• Pair it with fermented kimchi, which boosts digestion and gut health.

This traditional Korean food for weight loss proves that you don’t need to sacrifice flavor to eat healthy.

NOTE: The place in this video is one of the restaurants we go to on the Get Outta Seoul all-day food tour.

I don’t have a recipe for this one because there really isn’t a recipe. You just cook some barley in your rice. Or even better, get a lot of mixed grains and rices. People get all fancy with bibimbap. In a typical Korean household, it’s a means to get rid of leftovers. For me, as long as I can douse it in sesame oil and gochujang, I’m happy.

Final Thoughts: Korean Diet Foods for Weight Loss

If you’re looking for healthy Korean food options to help with weight loss, Korean diet foods like tofu steak, acorn jelly, and boribap are excellent choices. These dishes are low in calories, high in fiber, and packed with essential nutrients, making them perfect for maintaining a balanced and sustainable diet.

💬 What are your favorite healthy Korean dishes? Have you tried any of these Korean weight loss foods? Share your thoughts in the comments!