Food Safety Guide for Obesity / Weight Management

Low calorie with good protein content.

Soft Tofu Stew

Low calorie, high protein food.

Korean Rolled Omelette

Low calorie, high protein food.

Bean Sprout Soup

Very low calorie food.

Chicken Breast Salad

Low calorie, high protein diet food.

Stir-fried Squid

Low calorie, high protein.

Spicy Beef Soup

Rich protein with moderate calories.

Tofu with Stir-fried Kimchi

Low calorie, high protein.

Seaweed Soup

Low calorie food.

Barley Rice

High satiety, good for weight management.

Grilled Mackerel

Moderate calories with rich protein.

Chicken Porridge

Low calorie with satiety.

Sweet Potato

High satiety with rich nutrition.

Spicy Seafood Stew

Low calorie, high protein.

Multi-Grain Rice

High satiety, stabilizes blood sugar.

Stir-Fried Kimchi

Low calorie side dish.

Soy Braised Beef

Low calorie, high protein side.

Steamed Egg

Low calorie, high protein.

Braised Tofu

Low calorie, high protein.

Seasoned Bean Sprouts

Very low calorie side dish.

Seasoned Spinach

40kcal

Very low calorie healthy side.

Spicy Fish Stew

Low calorie, high protein.

Braised Monkfish

Low calorie, high protein.

Fish Cake Soup

Low calorie food.

Chinese Cold Platter

Relatively low calorie.

Salmon Sashimi

Low calorie, high protein.

Edamame

Low calorie, high protein snack.

Coffee

5kcal

Black coffee has almost no calories.

Milk

Low-fat milk has good satiety.

Soy Milk

Low calorie plant-based drink.

Green Tea

2kcal

Almost no calories, boosts metabolism.

Americano

10kcal

Almost no calories.

Brown Rice

280kcal

High satiety, stable blood sugar.

Quinoa Salad

High satiety with rich nutrition.

Greek Yogurt

High protein gives good satiety.

Salmon Steak

High protein, good satiety.

Avocado Toast

Healthy fat gives good satiety.

Oatmeal

High satiety, moderate calories.

Banana

Good satiety with rich nutrition.

Apple

95kcal

Low calorie, high fiber fruit.

Watermelon

80kcal

Low calorie, hydrating fruit.

Strawberry

Very low calorie fruit.

Tomato

25kcal

Very low calorie (25 kcal/100g). Rich in water and fiber to support satiety.

Broccoli

35kcal

Very low calorie, high nutrition.

Fried Egg

Low calorie, high protein.

Canned Tuna

Low calorie, high protein.

Tofu

80kcal

Low calorie, high protein.

Roasted Seaweed

20kcal

Very low calorie.

Yogurt

Unsweetened is a low calorie snack.

Kimchi Dumplings

Steamed dumplings have moderate calories.

Pumpkin Porridge

Low calorie food.

Boiled Whole Chicken

Low calorie, high protein without skin.

Seasoned Seaweed Salad

45kcal

Very low calorie.

Diet/Zero Cola

2kcal

Nearly zero calories, beneficial for weight management.

Beef Bone Broth Soup

280kcal

High protein, low calorie — good satiety.

Seaweed Soup

90kcal

Low calorie with good satiety.

Bean Rice

290kcal

High fiber and protein provide good satiety.

Brown Rice

270kcal

More satiating than white rice, good for weight management.

Mixed Grain Rice

265kcal

High satiety prevents overeating.

Kimchi

15kcal

Very low calorie, helps with satiety.

Seasoned Spinach

Low calorie, high nutrition.

Seasoned Bean Sprouts

35kcal

Low calorie with good satiety.

Stir-fried Anchovies

High protein, low calorie — good for weight management.

Strawberry

32kcal

Low calorie, good for weight management.

Watermelon

30kcal

Low calorie, good for weight management.

Kiwi

61kcal

Low calorie, good for weight management.

Orange

47kcal

Low calorie, good for weight management.

Peach

39kcal

Low calorie, good for weight management.

Tomato

18kcal

Very low calorie, ideal for weight management.

Blueberry

57kcal

Low calorie, high nutrition — good for weight management.

Broccoli

34kcal

Low calorie, high fiber — ideal for weight management.

Carrot

41kcal

Low calorie, high fiber — good for weight management.

Spinach

23kcal

Very low calorie, high nutrition food.

Cabbage

25kcal

Very low calorie, ideal for weight management.

Onion

40kcal

Low calorie, good for weight management.

Garlic

149kcal

Helps boost metabolism.

Mushroom

22kcal

Very low calorie, ideal for weight management.

Cucumber

16kcal

Very low calorie, ideal for weight management.

Tofu

76kcal

High protein, low calorie — good for weight management.

Tuna Sashimi

High protein, low calorie — good for weight management.

Canned Tuna

High protein, low calorie.

Shrimp

99kcal

High protein, low calorie — good for weight management.

Pollock

90kcal

High protein, low calorie — ideal for weight management.

Clam

74kcal

High protein, low calorie.

Chicken Breast

165kcal

High protein, low fat — ideal for weight management.

Boiled Egg

78kcal

High protein provides good satiety.

Greek Yogurt

High protein provides good satiety.

Americano Coffee

5kcal

Very low calorie, good for weight management.

Black Tea

2kcal

Very low calorie, good for weight management.

Barley Tea

5kcal

Low calorie, good for weight management.

Dried Seaweed (Laver)

35kcal

Low calorie, good for weight management.

Oatmeal

High fiber with good satiety, good for weight management.

Soba Noodles

230kcal

Lower glycemic load than white rice noodles.

Miso Soup

40kcal

Low calorie, good for weight management.

Edamame (Soybeans)

121kcal

High protein and fiber provide good satiety.

⚠️

Caution (103)

Kimchi Stew

Calories add up when eaten with rice.

Bibimbap

Reduce rice portion for a balanced meal.

Bulgogi

Marinade sugar increases calories.

Bossam

Moderate calories from boiling, but watch portions.

Gimbap

Carb-heavy, portion control needed.

Short Rib Soup

May be high in calories due to fat.

Ginseng Chicken Soup

High calories from rice and chicken.

Japchae

Watch noodle calories and sesame oil.

Kimchi Fried Rice

High calories from carbs and oil.

Cold Noodles

High in carbohydrates.

Spicy Stir-fried Chicken

Calories spike with added fried rice.

Pork Rice Soup

High calories from rice and meat.

Cup Noodles

Empty calories with poor nutrition.

Triangle Gimbap

Carb-heavy with low satiety.

Korean Blood Sausage

Moderate calories, watch portions.

Rice Cake Soup

Rice cake is calorie-dense.

Grilled Intestines

High fat, watch calories.

Spaghetti

High calories from carbs and sauce.

Sushi

Watch calories from rice.

Spicy Stir-fried Pork

High calories from oil and sauce.

Egg Rice

Watch calories from rice.

Knife-Cut Noodle Soup

Carb-heavy, high calories.

Pork Bone Stew

High calorie, fatty dish.

Spicy Mixed Noodles

Carb-heavy meal.

Beef Bulgogi

Watch sugar and fat in marinade.

Braised Spicy Chicken

Watch sugar and calories in sauce.

Spicy Squid Rice Bowl

High calories with rice.

Banquet Noodle Soup

Carb-heavy meal.

Dumplings

Fried dumplings are high calorie.

Fish-Shaped Pastry

High sugar snack.

Rice Cake Skewers

High sugar snack.

Steak

High calories depending on cut.

Caesar Salad

Watch dressing calories.

Risotto

High calories from butter and cheese.

Cream Soup

High calories from cream.

Spicy Seafood Noodle Soup

High calories from oily broth and noodles.

Mala Hot Pot Soup

High calories from mala oil.

Fried Rice

High calories from oil frying.

Pan-Fried Dumplings

High calories from pan frying.

Japanese Ramen

High calories from oily broth.

Udon Noodles

Carb-heavy meal.

Curry Rice

High calories from rice and roux.

Beef Bowl

High calories from rice and meat.

Takoyaki

High calories from sauce and mayo.

Macaron

Small but high in sugar.

Croissant

High calories from butter.

High sugar and fat snack.

Orange Juice

110kcal

Liquid calories risk overconsumption.

Beer

Empty calorie alcoholic drink.

Smoothie

Liquid calories risk overconsumption.

Convenience Store Lunchbox

Relatively high calories.

Convenience Store Sandwich

May be high calorie from mayo.

Cup Rice

Relatively high calories.

Hot Bar

Watch processed food calories.

Hot Wings

High calories from sauce and skin.

Taco

Relatively high calories.

Grape

High sugar, watch portions.

Avocado

240kcal

High calories, eat in moderation.

Mixed Nuts

High calories, eat in moderation.

Cheese

110kcal

High calories, eat in moderation.

Spicy Mixed Cold Noodles

Carb-heavy meal.

Grilled Short Rib Patties

High calories from fat.

Scorched Rice

Carb-heavy.

Grilled Intestines

High fat, high calories.

Pan-Fried Beef Jeon

Pan fried adds calories.

Korean Hangover Soup

320kcal

High sodium may cause bloating.

Grilled Beef Short Ribs

480kcal

High calorie and fat food.

Spicy Braised Chicken

380kcal

Watch calorie content from sauce sugar.

Grilled Eel

420kcal

High calorie. Eat in moderation.

Green Onion Pancake

320kcal

High calorie from oil and flour.

Kimchi Pancake

340kcal

High calorie from oil and flour.

Seafood Green Onion Pancake

380kcal

High calorie from oil and flour.

Korean Knife-Cut Noodles

420kcal

High carbs with low satiety.

Spicy Seafood Noodle Soup

High calorie and sodium food.

Korean Rice Cake

220kcal

High carbs and calories.

Korean Sweet Rice Drink

High sugar unfavorable for weight management.

Korean Rice Wine

Alcohol calories are high.

Korean Soju

Empty calories unfavorable for weight management.

Grape

69kcal

High sugar, be careful not to overeat.

Mango

65kcal

High sugar, avoid overeating.

Pineapple

Watch sugar intake.

Avocado

160kcal

Healthy fat but high in calories.

Sweet Potato

86kcal

Contains carbs; eat in moderation.

Potato

77kcal

Contains carbs; eat in moderation.

Yogurt

Choose unsweetened, low-fat yogurt.

Almond

164kcal

High calorie. One handful (23 nuts) per day recommended.

Walnut

185kcal

High calorie. Eat in moderation.

Peanut

161kcal

High calorie. Eat in moderation.

Cafe Latte

Calorie increases with added syrup.

Sports/Isotonic Drink

Watch sugar calories.

Orange Juice

112kcal

High sugar, avoid excess intake.

Chocolate

546kcal

Very high calorie. Eat only small amounts.

Whole Wheat Bread

247kcal

Better than white bread but watch carbs.

Carbonara Pasta

580kcal

High calorie and fat food.

Caesar Salad

220kcal

Watch calorie content in dressing.

Beef Stew

290kcal

Moderate calorie. Eat in moderation.

Udon Noodle Soup

390kcal

Carb-heavy meal.

Tonkatsu (Pork Cutlet)

High calorie and fat food.

Gyoza Dumplings

280kcal

Watch calorie and fat content.

Mapo Tofu

290kcal

Contains fat and sodium.

Fried Rice

High calorie food.

Wonton Soup

Watch carbohydrate content.

Spicy Chewy Noodles

Carb-heavy meal.

❌

Danger (45)

Grilled Pork Belly

Very high in calories and fat.

Tteokbokki

High-calorie carbohydrate food.

Korean Fried Chicken

Very high in calories and fat.

Instant Ramen

High calories with poor nutritional value.

Pizza

High calorie and high fat food.

Hamburger

High calorie and high fat food.

Jajangmyeon

650kcal

High calorie and high carb food.

Braised Pig Feet

High calorie and high fat food.

Army Stew

High calorie with poor nutritional balance.

Omurice

High carbs and oil make it calorie-dense.

Korean Shaved Ice

High sugar and calories.

Korean Sweet Pancake

High calories from sugar and oil.

Tonkatsu

High calorie fried food.

Pork Ribs

High calorie, high fat food.

Stir-Fried Sundae

High calorie, high fat food.

Ramyeon Tteokbokki

Very high calorie and carbs.

Korean Corn Dog

High calorie fried food.

Carbonara

650kcal

Very high calorie and fat.

Gratin

High calorie, high fat.

French Toast

High calories from sugar and butter.

Pancake

High calories with syrup.

Sweet and Sour Pork

Very high calories from frying and sugar.

Spicy Crispy Chicken

High calorie fried food.

Chinese Crispy Chicken

High calorie fried food.

Pork Cutlet Bowl

700kcal

Very high calorie food.

Chocolate

High calorie, high sugar snack.

Cake

Very high calorie and sugar.

Ice Cream

High calorie, high sugar dessert.

Waffle

Very high calories with toppings.

Donut

High calorie, sugar, and fat.

Cola

140kcal

Empty calorie, high sugar drink.

Soju

Very high empty calories.

Sweet Spicy Fried Chicken

700kcal

Very high calorie and fat.

Soy Garlic Fried Chicken

650kcal

Very high calorie and fat.

Cheeseburger

High calorie, high fat fast food.

French Fries

High calorie, high fat snack.

Nachos

High calorie, high fat snack.

Sweet Crispy Chicken

High calorie, sugar, and fat.

Red Bean Shaved Ice

High calorie, high sugar dessert.

Shin Ramyeon (Spicy Instant Noodles)