Get the nutritional content of popular Singapore hawker chinese foods from the Department of Nutrition and Dietetics at KK Women's and Children's Hospital (KKH).
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 Legend |
Amount Per Serving |
| Healthy |
| Moderate |
| High |
Fried Carrot Cake (295g) - Fried radish with egg and sweet sauce
| Kcal | Protein (g) | Fat (g) | Saturated Fat (g) |
| 493 | 2 |
35 |
14.1 |
| Dietary fibre (g) | Carbs (g) | Cholesterol (mg) | Sodium (mg) |
| 5.9 | 42 |
109 |
1289 |
Healthy tip: 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
| Kcal | Protein (g) | Fat (g) | Saturated Fat (g) |
| 522 | 18 |
19 |
7.3 |
| Dietary fibre (g) | Carbs (g) | Cholesterol (mg) | Sodium (mg) |
| 4.4 | 69 |
133 |
1423 |
Healthy tip: 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
| Kcal | Protein (g) | Fat (g) | Saturated Fat (g) |
| 907 | 28 |
33 |
13.6 |
| Dietary fibre (g) | Carbs (g) | Cholesterol (mg) | Sodium (mg) |
| 0.9 | 125 |
175 |
1245 |
Healthy tip: 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
| Kcal | Protein (g) | Fat (g) | Saturated Fat (g) |
| 650 | 33 |
26 |
11.6 |
| Dietary fibre (g) | Carbs (g) | Cholesterol (mg) | Sodium (mg) |
| 4.3 | 70 |
348 |
2303 |
Healthy tip: 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
| Kcal | Protein (g) | Fat (g) | Saturated Fat (g) |
| 591 | 17 |
32 |
17.8 |
| Dietary fibre (g) | Carbs (g) | Cholesterol (mg) | Sodium (mg) |
| 7 | 58 |
81 |
1588 |
Healthy tip: 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
| Kcal | Protein (g) | Fat (g) | Saturated Fat (g) |
| 383 | 15 |
11 |
4.9 |
| Dietary fibre (g) | Carbs (g) | Cholesterol (mg) | Sodium (mg) |
| 6.5 | 55 |
140 |
2538 |
Healthy tip: 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
| Kcal | Protein (g) | Fat (g) | Saturated Fat (g) |
| 511 | 20 |
23 |
9.2 |
| Dietary fibre (g) | Carbs (g) | Cholesterol (mg) | Sodium (mg) |
| 4.9 | 57 |
29 |
1491 |
Healthy tip: 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 the
next page on find out the nutritional values of fish slice bee hoon soup, wonton mee and more.
Ref: S13
Also, check out our other healthy hawker choices articles:
Healthiest and Most Unhealthy Malay Hawker Foods
Healthiest and Most Unhealthy Indian Hawker Foods
