Want to make healthier and better informed choices when you eat out?

Are you watching your calories? Are you especially concerned about your saturated fat, cholesterol or sodium intake?

To help you along, HealthXchange, in collaboration with the Department of Nutrition and Dietetics at KK Women's and Children's Hospital​ ​(KKH), a member of the SingHealth group, has developed an easy colour-code guide for quick reference. Colours are based on the following legend.​

Colour LegendAmount Per Serving
GreenHealthy
OrangeModerate
RedHigh

Fried Carrot Cake (295g) - Fried radish with egg and sweet sauce

Fried Carrot CakeKcal​Protein(g)Fat(g)Saturated Fat(g)
49323514.1​
Dietary fibre (g)​Carbs (g)Cholesterol (mg)Sodium (mg)
​5.9421091289​

Comment : Although this dish is moderate in energy, it is too low in protein, and too high in fat, saturated fat, cholesterol and sodium to be consumed on a regular basis.

​Fried Hokkien Prawn Mee (442g) - Fried mixture of yellow noodle, thick rice vermicelli, prawn and cuttlefish

Fried Hokkien Prawn MeeKcal​Protein(g)Fat(g)Saturated Fat(g)
52218197.3​
Dietary fibre (g)​Carbs (g)Cholesterol (mg)Sodium (mg)
​4.4691331423​

Comment : Although this meal is moderate in energy, it is high in saturated fat, cholesterol and sodium. Hence it should only be consumed occasionally.​

Fried Rice (428g) - Fried rice, with added fried beaten egg, seafood and meat

Fried RiceKcal​Protein(g)Fat(g)Saturated Fat(g)
907283313.6​
Dietary fibre (g)​Carbs (g)Cholesterol (mg)Sodium (mg)
​0.91251751245​

Comment : Although this meal is a good source of protein, this dish alone provides almost 1/2 of the daily requirement of energy and fat and more than 1/2 of the daily requirement of saturated fat, cholesterol and sodium. It is also provides a negligible amount of fibre.

Kway Chap (611g) - Flat rice noodles, braised pork, pig intestines/kidney, egg, beancurd in soup

Kway ChapKcal​Protein(g)Fat(g)Saturated Fat(g)
650332611.6
Dietary fibre (g)​Carbs (g)Cholesterol (mg)Sodium (mg)
​4.3703482303​

Comment : This dish is not suitable for people with cardiovascular disease as it is too high in total fat, saturated fat, cholesterol and sodium. This dish alone exceeds the daily allowance for cholesterol and sodium for an adult!

Laksa Lemak (540g) - Noodles with prawns and fish cakes in a coconut-based soup

Laksa LemakKcal​Protein(g)Fat(g)Saturated Fat(g)
591173217.8​
Dietary fibre (g)​Carbs (g)Cholesterol (mg)Sodium (mg)
​758811588​

Comment : Although this meal is moderate in energy, it is high in total fat, saturated fat and sodium. Hence it should only be consumed occasionally.

Lor Mee (540g) - Yellow noodles with bean sprouts, egg and pork in thick dark gravy

Lor MeeKcal​Protein(g)Fat(g)Saturated Fat(g)
38315114.9​
Dietary fibre (g)​Carbs (g)Cholesterol (mg)Sodium (mg)
​​6.5551402538​

Comment : This dish is low in energy and fat. However, as it is high in sodium and cholesterol, those with high blood cholesterol and high blood pressure should not eat it on a regular basis. To reduce both the sodium and cholesterol levels, do not consume all the gravy.

Minced Pork Noodle - Dry (311g) - Meepok, minced pork, black mushroom

Minced Pork Noodle - DryKcal​Protein(g)Fat(g)Saturated Fat(g)
51120239.2
Dietary fibre (g)​Carbs (g) Cholesterol (mg) Sodium (mg)
​4.957291491 ​

Comment : Although this dish is moderate in energy, it is high in sodium, total fat and saturated fat, hence those with high blood cholesterol and high blood pressure should not eat it on a regular basis. To make this a healthier option, ask for less sauce and less (or no oil) to be added.​

Read on to find out the nutritional value of other common hawker Chinese food in Singapore.

Ref: S13