Bulgogi
Good nutritional profile
Korean marinated grilled beef.
Bulgogi is thin slices of beef, such as sirloin or ribeye, marinated in soy sauce, sugar, grated pear, garlic and sesame oil, then quickly seared or grilled. It is high in protein, and the marinade adds sugar and sodium. Sirloin keeps the fat lower than ribeye; in Korea it is often wrapped in lettuce leaves with a little rice.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 18g | 32.1% |
| Fat | 8g | 11.4% |
| Carbs | 8g | 2.7% |
| Simple Sugars | 2.8g | Estimate |
| Complex Carbs | 5.2g | Estimate |
| Water | 63g | 2.5% |
| Calories | 170 | 7.6% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.97 | g | 9.8% |
| Monounsaturated | 3.15 | g | 12.6% |
| Polyunsaturated | 1.99 | g | 15.3% |
| Omega-3 | 0.597 | g | Estimate |
| EPA | 2 | mg | 0.2% |
| DHA | 1 | mg | 0.1% |
| Omega-6 | 1.393 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1.4 | mg |
| Vitamin E | 0.33 | mg |
| Selenium | 23 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 3.15 | mcg | 0.4% |
| vitamin B1 | 0.062 | mg | 5.2% |
| vitamin B2 | 0.101 | mg | 7.8% |
| vitamin B3 | 5.05 | mg | 31.6% |
| vitamin B6 | 0.42 | mg | 24.7% |
| vitamin B9 | 13.9 | mcg | 3.5% |
| vitamin B12 | 0.756 | mcg | 31.5% |
| vitamin C | 1.4 | mg | 1.6% |
| vitamin D | 0.073 (3 IU) | mcg | 0.5% |
| vitamin E | 0.328 | mg | 2.2% |
| vitamin K | 15.8 | mcg | 13.2% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 49.5 | mg | 5.0% |
| iron | 1.83 | mg | 10.2% |
| magnesium | 34.3 | mg | 8.6% |
| phosphorus | 200 | mg | 28.6% |
| potassium | 381 | mg | 14.7% |
| sodium | 550 | mg | 23.9% |
| zinc | 3.53 | mg | 32.1% |
| copper | 0.122 | mg | 13.6% |
| manganese | 0.202 | mg | 8.8% |
| selenium | 23 | mcg | 41.8% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 561 | mg | 80.1% | 177% |
| Isoleucine | 808 | mg | 57.7% | 136% |
| Leucine | 1410 | mg | 51.6% | 117% |
| Lysine | 1469 | mg | 70.0% | 155% |
| Methionine | 688 | mg | 65.5% | 151% |
| Phenylalanine | 1282 | mg | 73.3% | 158% |
| Threonine | 709 | mg | 67.5% | 143% |
| Tryptophan limiting | 127 | mg | 45.4% | 97% |
| Valine | 883 | mg | 48.5% | 112% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- Beef sirloin or ribeye, thinly sliced 500 g
- Soy sauce 5 tbsp
- Brown sugar 2 tbsp
- Asian pear, grated 1/2
- Toasted sesame oil 2 tbsp
- Garlic, minced 4 cloves
- Fresh ginger, grated 1 tsp
- Green onions, sliced 3
- Toasted sesame seeds 1 tbsp
- Black pepper 1/2 tsp
Instructions
- 1
Freeze the beef for 30 minutes, then slice it as thinly as possible against the grain.
- 2
Whisk together soy sauce, brown sugar, grated pear, sesame oil, garlic, ginger, and black pepper.
- 3
Toss the beef in the marinade and refrigerate for at least 30 minutes, ideally a few hours.
- 4
Heat a large skillet or grill pan over high heat until very hot.
- 5
Add the beef in a single layer and sear quickly, working in batches so it caramelizes rather than steams.
- 6
Stir in most of the green onions during the last minute of cooking.
- 7
Serve hot, topped with sesame seeds and the remaining green onions, alongside steamed rice.