Sodium in Korean Food

Salt is part of what makes Korean food work. It draws water from cabbage for kimchi, preserves soybeans as jang and turns small shrimp into jeotgal. It is also the nutrient public health agencies in Korea have spent years trying to bring down. Both things are true, and a good cook can respect the first while paying attention to the second.

The recommendation

The World Health Organization advises adults to consume less than 2,000 mg of sodium a day, which corresponds to less than 5 g of salt, or roughly a teaspoon. WHO estimates that the global average adult intake in 2021 was 4,278 mg a day, more than double that target. The main health concern it links to high sodium intake is raised blood pressure, a risk factor for cardiovascular disease.

How Korea compares

Korea tracks sodium intake through the Korea National Health and Nutrition Examination Survey (KNHANES). According to the Korea Disease Control and Prevention Agency, average intake among people aged one year and older has fallen over the past decade and stood at 3,030 mg in 2022. That is still about one and a half times the WHO figure. Men consumed more than women, and adults in their thirties and forties had higher intakes than other age groups.

The decline is real progress. The Ministry of Food and Drug Safety has reported an average of 4,878 mg in 2010, and its programs have included the "Samsam" low-sodium food service, which offers lunches with under 1,300 mg of sodium, along with designated low-sodium restaurants and smaller soup bowls.

Where the sodium comes from

Unlike many Western diets, where packaged and restaurant foods dominate, much of the sodium in traditional Korean eating is added in the kitchen. A study of national survey data by Lee, Duffey and Popkin found that kimchi, salt, soy sauce and soybean paste were among the main sources, and noted that these are largely prepared at home or added as condiments during cooking.

More recent KNHANES analyses look at whole dishes. For 2013 to 2017, the three leading dish groups were noodles and dumplings, kimchi and soups. Instant ramyeon, napa cabbage kimchi and doenjang soup stood out among individual dishes.

The building blocks are concentrated by design:

• Jang: A review of Korean fermented foods describes ganjang as containing roughly 15 to 20 percent salt. Doenjang and gochujang are also salty.
• Jeotgal: Salted, fermented seafood such as saeujeot and anchovy fish sauce is used in small amounts precisely because it is so salty.
• Kimchi: Brining the cabbage and seasoning the paste both add salt, and kimchi is eaten at almost every meal.
• Broth: Soups and stews are seasoned in the liquid, so finishing the bowl means finishing the salt.

Lowering sodium while keeping flavor

Practical steps that suit a Korean kitchen include:

• Taste before you season. Korea's food safety ministry suggests tasting before adding more seasoning, adding it in small amounts and asking for less salty food when eating out.
• Leave some broth. Enjoy the solids in guk and jjigae and leave part of the liquid, or use a smaller soup bowl.
• Build flavor in other ways. A deep anchovy and kelp stock, plus garlic, ginger, green onion, toasted sesame, vinegar and chili, carry a dish further with less salt.
• Keep condiments on the side. Serving dipping sauces separately lets each person control how much they use.
• Balance the table. Pair one salty banchan with several lightly seasoned vegetable dishes, such as blanched namul, rather than serving several salty dishes together.
• Eat kimchi as a side. Treat kimchi as an accompaniment rather than a main portion, and try fresher or lighter-salted styles at home.
• Go easy on instant noodles. Ramyeon seasoning packets are concentrated; using part of the packet is a simple change.

A note on fermented foods and salt

Fermentation does not remove salt. A long-aged doenjang and a quick salad of raw vegetables dressed with soy sauce can both be significant sources. Low-sodium versions of ganjang and other products exist, but because labels vary, comparing the sodium per serving on the package is the most reliable guide. People who have been advised to limit sodium for a health condition should follow their clinician's guidance.