We all know that Hot Pot is delicious, but what about its health effects? In this article, we will explore whether or not Hot Pot is a healthy meal choice.
We’ll also explain how many calories are in Hot Pot. So if you’re wondering whether or not to indulge in a steamy pot of goodness, read on!
Is Hot Pot Healthy?
Hot pot is a healthy meal choice as it is made with fresh vegetables and lean meats. Another reason why it is healthy is that the broth used in hot pots is made with healthy ingredients like ginger, garlic, and green onions.
The most common ingredients in Hot Pot are:
- Mushrooms
- Bamboo Shoots
- Water Chestnuts
- Carrots
- Onions
- Tomatoes
- Cabbage
- Spinach
As you can see, Hot Pot is full of healthy vegetables. The meats that are usually added to the pot are also lean, such as chicken, shrimp, and beef. So overall, Hot Pot is a healthy meal choice.
Hot Pot at home is generally healthier because you can control ingredients and dosages. On the other hand, Hot Pots in restaurants are riskier due to the high use of sodium and saturated fats.
In this article, we will explore the main risks connected to Hotpot and how it differs based on the type of Hotpot.
What Hot Pots are Healthy?
Homemade Hot Pots are the healthiest because you can control which soup and ingredients you’ll eat.
Be sure to stay low on salt, add plenty of veggies, and don’t consume excessive meat.
Nonetheless, we all know what a lovely moment is to eat Hotpot at a restaurant with family or friends!
So here is a quick of the different types of hot pots and how healthy they are:
Is Chinese Hot Pot Healthy?
It can be! But be sure to avoid excess sodium and saturated fats, for the sake of your heart.
Is Mala Hot Pot Healthy?
Mala Hot Pot is usually very high in sodium due to the layers of oil.
Also, it can be too spicy, so try it carefully.
Is Mongolian Hot Pot Healthy?
Same as the other types of hot pots, it depends on the sodium levels of the broth, as well as how much fat meat you’ll consume.
Is Japanese Hot Pot Healthy?
Japanese shabu shabu hotpot is amongst the healthiest type of Hot Pot.
Japanese hot pots focus more on flavoring the food through the sauces rather than having heavy broths.
Is Hot Pot High in Calories?
A cup of Chinese Hot Pot is low in calories with only 262 calories. However, the number of calories in a hot pot is determined by the ingredients that you add to the pot.
For example, if you add more meat and noodles, the calorie content will be higher. If you add more vegetables, the calorie content will be lower. Each chef will have their own way of preparing hot pot, so the calorie content will also vary from restaurant to restaurant.
Here is a table to show you the approximate number of calories in some common hot pot ingredients:
| Ingredient | 1 Cup of Hot Pot |
| Beef | 55-70 Calories |
| Noodles | 164 Calories |
| Vegetables | 40 Calories |
As you can see, the vegetables in hot pot are low in calories. The meats are also relatively low in calories, with chicken being the leanest meat choice. So overall, a hot pot is a reasonably low-calorie meal.
Is Hot Pot Low Carb?
A serving of beef hot pot contains 27g of total carbs, this is if you do not add carbohydrate-rich ingredients such as noodles and starchy vegetables. The number of carbs in a hot pot is determined by the ingredients that you add to the pot.
Here is a table to show you the approximate number of carbs in some common hot pot ingredients:
| Ingredient | Carbs per serving |
| Beef | 27g |
| Noodles | 40-60g |
| Vegetables | 25-30g |
From the chart, you can see that the meat in hot pot is low in carbs. However, if you add noodles and starchy vegetables, the carb content will be higher. So if you’re looking for a low-carb meal, make sure to avoid these ingredients.
If you eat an equal mix of these three ingredients, you should expect each serving to be about 30-40 grams of carbs.
Unhealthy Aspects of Eating Hot Pot
Hot Pot at the restaurant is generally very unhealthy as its packaged broth contains an extreme excess of fats per serving. Unfortunately, most restaurants are using pre-packaged broths which can exceed 1,500 calories per packet.
Here are the 4 main risks connected with eating Hot Pot:
1. High Sodium
Hot pot meals typically have a sodium content that exceeds the daily recommended intake of salt. This is due to the high amounts of processed food, such as fish balls, meatballs, and cuttlefish balls which are often eaten in one sitting.
2. Saturated Fats
Hot pot meals are made with a soup base and meat ingredients like marinated pork, chicken, or beef that contain high levels of saturated fats.
Research has shown that excessive consumption of saturated fats has been linked to heart disease, high cholesterol levels, stroke, and Type 2 diabetes.
3. Cholesterol
More than many other kinds of meat, beef and pork have a higher calorie content and an excess amount of cholesterol, so it’s important to watch your consumption.
4. Overeating
Hot Pots at the restaurant often use the ‘all you can eat formula.
Not having limits can lead to overeating.
Overeating can lead to health problems such as obesity, high blood pressure, and heart disease.
How Do You Eat Hot Pot Healthy?
You can eat hot pot healthy by making sure to not add too much oil, choosing leaner meats, and avoiding processed meats. You can also add plenty of vegetables to your hot pot to make it a healthier meal.
Replace Oil with Broth
To make sure you’re not adding too much oil, you can use a broth instead of oil to cook your food. This will also help keep the hot pot from being too greasy.
Processed oils such as margarine, shortening, and lard can also make the hot pot unhealthy. This is because they’re high in unhealthy fats.
Use Natural Animal Fats for Broth
To make a healthy broth, you can use natural animal fats, such as lard, tallow, or ghee. You can also use healthy plant-based oils, such as coconut oil or olive oil. These fats help to create a flavorful and satisfying broth.
Use Herbs and Spices for Flavoring
While making the broth, feel free to add herbs and spices for flavor. Some good options include ginger, garlic, onion, and chili pepper. You can also add healthy vegetables, such as mushrooms, carrots, and celery. Vegetables are important if you want to make the Hot Pot healthier because they provide essential vitamins and minerals.
Add Plenty of Vegetables
Adding plenty of leafy greens to your hot pot can also make the Hot Pot healthier. Spinach, kale, and chard are all great options. These greens are packed with nutrients and will help to make your hot pot a healthier meal. They are also fiber-rich, which can help to fill you up and make you less likely to overeat.
Use Lean Meat Instead of Fatty Meat
When it comes to meats, you should choose leaner cuts of meat such as chicken or fish. If you can find grass-fed and grass-finished beef, those are the best option as they’re fed a more nutritious diet. You can also add tofu to your hot pot for a healthy protein option.
Use Whole Grain Noodles
Noodles are also a common addition to hot pot. To make them healthier, you can choose whole-grain noodles or rice noodles. These noodles are higher in fiber and nutrients than white noodles.
Avoid Processed Meats
And finally, you should avoid processed meats such as sausages and luncheon meats. These are high in fat and sodium and can make your hot pot less healthy.
So, if you want to eat hot pot more healthily, remember to go easy on the oil, choose leaner meats, and add plenty of vegetables to your pot. By doing so, you’ll be able to enjoy this delicious meal without having to worry about your health.
When it comes time to actually eat your Hot Pot, make sure to do so slowly and mindfully. This will help you to savor the flavors of the meal and prevent you from overeating.
It’s also important to remember that Hot Pot is meant to be eaten as a shared meal. This means that you should only eat until you’re comfortably full and not stuffed. Although hot pot is healthy, overeating can lead to weight gain.
How Often Can You Eat Hot Pot?
You can eat Hot Pot as often as you like, but it’s best to eat it in moderation. This meal is hearty and filling, so you may not need to eat it every day.
Once or twice a week is a good rule of thumb if you are using unhealthy ingredients. If you are using healthy ingredients, then you can eat them more often. If you live in cold climates you can eat it more often to warm up.
Can Hot Pots Be Healthy?
Although hot pot can generally be healthy, it can also be very high in sodium. You can avoid this by choosing your ingredients carefully and limit the amount of sodium in your meal.
Cooking hotpot yourself at home is the best option because you can control the broth, the soup, and the ingredients.
If you go to the restaurant, be sure to eat plenty of veggies, don’t eat over your limits, and try to limit Hot Pot dinners just to twice a month.
