Pajeon is a traditional Korean savory pancake packed with spring onions and a variety of vegetables. It is often enjoyed as a crispy snack or a light meal, frequently served during rainy days or casual gatherings with a soy-based dipping sauce.
Vegan Vegetarian Pescetarian Dairy-Free Nut-Free Egg-Free Soy-Free
Nutrient score: Very good
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 1 cup All purpose flour (130 g)
- 0.25 cup Cornstarch (30 g)
- Salt, to taste
- 1 handful Spring onions (30 g)
- 1 cup Shiitake mushroom (95 g)
- 0.5 medium Carrot (30 g)
- 3 tbsp Vegetable oil (41 g)
- Ingredients in total: 355 g
- Weight gained in cooking: 245 g (water soaked up)
- Net weight (cooked): 600 g · 4 servings of about 150 g
Method
- In a large mixing bowl, whisk together the flour, cornstarch, and cold water until the batter is smooth and no large lumps remain.
- Add a pinch of salt to the batter and stir in the prepared spring onions, sliced mushrooms, and julienned carrots until all vegetables are evenly coated.
- Heat one tablespoon of vegetable oil in a large non-stick skillet over medium-high heat until it shimmers.
- Pour one-third of the batter into the skillet and spread it out thinly using a spatula to ensure an even, circular pancake.
- Cook the pancake for 3 to 4 minutes until the bottom is golden brown and crispy.
- Carefully flip the pancake using a wide spatula and add a little more oil around the edges if needed, pressing down lightly.
- Cook for another 3 minutes on the second side until crispy and the vegetables are tender.
- Repeat the process with the remaining batter and serve immediately while hot, sliced into wedges, ideally with a side of soy dipping sauce.
Nutrition
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Calories | 250 kcal | 167 kcal |
| Protein | 4.1 g | 2.73 g |
| Water | 100 mL | 66.7 mL |
| Sodium | 9.82 mg | 6.55 mg |
| Total Carbohydrates | 34.4 g | 23 g |
| Total Fat | 10.7 g | 7.12 g |
| Sugar | 1.19 g | 0.79 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Iron | 1.78 mg | 1.19 mg |
| Calcium | 13.4 mg | 8.92 mg |
| Magnesium | 14.5 mg | 9.67 mg |
| Potassium | 152 mg | 101 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 68 mg | 45.3 mg |
| Zinc | 0.59 mg | 0.39 mg |
| Chloride | 10.1 mg | 6.7 mg |
| Selenium | 12.6 mcg | 8.42 mcg |
| Copper | 0.13 mg | 0.087 mg |
| Fluoride | 0.035 mg | 0.023 mg |
| Manganese | 0.31 mg | 0.21 mg |
| Molybdenum | 4.88 mcg | 3.25 mcg |
| Chromium | 0.65 mcg | 0.43 mcg |
Fats
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.52 g | 1.01 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 3.83 g | 2.55 g |
| Omega-3 Fatty Acids | 0.15 g | 0.1 g |
| Polyunsaturated Fat | 5.62 g | 3.74 g |
| Omega-6 Fatty Acids | 5.46 g | 3.64 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.1 g | 0.067 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.91 g | 1.94 g |
Fibre
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Fiber | 1.94 g | 1.29 g |
| Soluble Fiber | 0.33 g | 0.22 g |
| Insoluble Fiber | 1.36 g | 0.91 g |
Vitamins
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.095 mcg | 0.063 mcg |
| Vitamin C | 1.85 mg | 1.24 mg |
| Folate (B9) | 46.7 mcg | 31.1 mcg |
| Niacin (B3) | 1.94 mg | 1.29 mg |
| Vitamin A | 66.4 mcg RAE | 44.3 mcg RAE |
| Thiamin (B1) | 0.19 mg | 0.12 mg |
| Vitamin B6 | 0.12 mg | 0.082 mg |
| Riboflavin (B2) | 0.17 mg | 0.12 mg |
| Pantothenic Acid (B5) | 0.5 mg | 0.33 mg |
| Vitamin E | 1.57 mg | 1.04 mg |
| Vitamin K | 19.1 mcg | 12.8 mcg |
| Biotin (B7) | 1.08 mcg | 0.72 mcg |
| Beta-Carotene | 696 mcg | 464 mcg |
Others
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Choline | 8.95 mg | 5.96 mg |
| Leucine | 317 mg | 211 mg |
| Lysine | 119 mg | 79.1 mg |
| Polyphenols | 44.3 mg | 29.5 mg |
| Methionine | 67.5 mg | 45 mg |
| Oxalates | 5.97 mg | 3.98 mg |
| Threonine | 125 mg | 83 mg |
| Tryptophan | 50.9 mg | 33.9 mg |
| Valine | 174 mg | 116 mg |
| Flavonoids | 7.28 mg | 4.85 mg |
| Histidine | 92.7 mg | 61.8 mg |
| Lutein / Zeaxanthin | 0.064 mg | 0.043 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 219 mg | 146 mg |
| Purines | 51.2 mg | 34.1 mg |
Proteins
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Isoleucine | 151 mg | 101 mg |
Additives
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 568 mg | 379 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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