Korean keto guide
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Keto friendliness
Korean cuisine can be adapted to keto with careful menu selection and specific modifications, focusing on protein-rich dishes and avoiding starch and sugar.
Top ingredients
Excellent traditional keto ingredients include grilled meats like samgyeopsal (pork belly) and unmarinated beef, kimchi (in moderation), eggs, and some fresh leafy green banchan.
Danger zones
The primary carb traps are ubiquitous rice, noodles, sugary marinades (e.g., bulgogi, galbi), gochujang-based sauces, and many banchan that contain hidden sugars or starches.
Best for
This cuisine is best for experienced keto dieters comfortable with assertive ordering and those prioritizing high protein and savory, unmarinated grilled meats.
What to drink
Drinks you will see at Korean restaurants, cafés and stalls, rated the same way as the food.
Order these
- KetoBarley Tea boricha (보리차) · 0g net carbs as usually served
- KetoCorn Tea oksusu-cha (옥수수차) · 0g net carbs as usually served
- Ask firstScorched Rice Water sungnyung (숭늉) · 6g net carbs as usually servedDrink the liquid and leave the softened rice.
- Ask firstGinseng Tea insam-cha (인삼차) · 10g net carbs as usually servedAsk for it without honey, or with honey on the side.
Skip these
- SkipFive-Flavor Berry Tea omija-cha (오미자차) · 20g net carbs as usually servedSkip this, order boricha instead.
- SkipGinger Tea saenggang-cha (생강차) · 20g net carbs as usually servedSkip this, order boricha or hot green tea instead.
- SkipWhipped Coffee dalgona keopi (달고나 커피) · 20g net carbs as usually servedSkip this, order iced americano with cream instead.
- SkipSweet Rice Punch sikhye (식혜) · 21g net carbs as usually servedSkip this, order boricha instead.
- SkipCinnamon Punch sujeonggwa (수정과) · 25g net carbs as usually servedSkip this, order boricha instead.
- SkipGreen Plum Drink maesil-cha (매실차) · 25g net carbs as usually servedSkip this, order boricha instead.
- SkipJujube Tea daechu-cha (대추차) · 25g net carbs as usually servedSkip this, order boricha instead.
- SkipKorean Cider saida (사이다) · 27g net carbs as usually servedSkip this, order sparkling water ('tansansu') instead.
- SkipCitron Tea yuja-cha (유자차) · 30g net carbs as usually servedSkip this, order boricha or hot green tea instead.
- SkipMultigrain Latte misutgaru (미숫가루) · 30g net carbs as usually servedSkip this, order iced americano instead.