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

Minced Pork Noodle - Soup (597g) - Meepok, minced pork, black mushroom

Minced Pork Noodle - SoupKcal​Protein(g)Fat(g)Saturated Fat(g)
38318124.8​
Dietary fibre (g)​Carbs (g) Cholesterol (mg) Sodium (mg)
​8.550371740​

Comment : This dish is a good option as it is low in energy, fat, saturated fat and cholesterol, and high in fibre. However, it is very high in sodium, providing more than 3/4 of an adult’s daily sodium allowance. To reduce the sodium intake, refrain from drinking up the soup.

Penang Laksa (569g) - Thick rice noodles with fish in tamarind gravy

Penang LaksaKcal​Protein(g)Fat(g)Saturated Fat(g)
3771820.6​
Dietary fibre (g)​Carbs (g)Cholesterol (mg)Sodium (mg)
​471112287​

Comment : This dish is a suitable option for someone who is watching their weight as it is low in energy, fat, saturated fat and cholesterol. However, it is very high in sodium, and alone exceeds an adult’s daily sodium allowance. Hence, those who need to watch their sodium intake should eat this dish very occasionally.​

Porridge With Minced Pork & Century Egg (512g) - Rice porridge with century egg and minced pork

Porridge With Minced Pork & Century EggKcal​Protein(g)Fat(g)Saturated Fat(g)
2241152.3​
Dietary fibre (g)​Carbs (g)Cholesterol (mg)Sodium (mg)
​2.534370834​

Comment : This dish is low in energy, fat and saturated fat. Hence, it is a suitable choice for those who are watching their weight. However, it is too high in cholesterol and sodium, and too low in protein and fibre to be eaten on a regular basis.

Prawn Mee (Soup) (574g) - Noodles with whole prawns and bean sprouts in soup

Prawn Mee (Soup)Kcal​Protein(g)Fat(g)Saturated Fat(g)
2941921.1
Dietary fibre (g)​Carbs (g)Cholesterol (mg)Sodium (mg)
​449402422​

Comment : This dish is a suitable option for someone who is watching their weight or blood cholesterol level as it is low in energy, fat, saturated fat and cholesterol. However, it is very high in sodium, and alone exceeds an adult’s daily sodium allowance. You can make this a healthier option by asking for more bean sprouts and leaving the soup behind.

Sliced Fish Bee Hoon soup (686g) - Thick rice noodles with fish slices and vegetables

Sliced Fish Bee Hoon soupKcal​Protein(g)Fat(g)Saturated Fat(g)
3492283.5​
Dietary fibre (g)​Carbs (g)Cholesterol (mg)Sodium (mg)
​3.448281413​

Comment : This dish is a suitable option for someone who is watching their weight and blood cholesterol level as it is low in energy, fat, saturated fat and cholesterol. However, it is high in sodium, and low in fibre. You can make this a healthier option by asking for more vegetables and leaving the soup behind.

Wonton Mee - Dry (330g) - Boiled minced pork dumpling, noodles, sliced char siew, chye sim and gravy

Wonton Mee - DryKcal​Protein(g)Fat(g)Saturated Fat(g)
41119125​
Dietary fibre (g)​Carbs (g)Cholesterol (mg)Sodium (mg)
​​5.355361502​

Comment : This dish is a suitable option for someone who is watching their weight and blood cholesterol level as it is low in energy, fat, saturated fat and cholesterol. You can make this a healthier option by asking for more vegetables and less gravy.

Wonton Mee - Soup (545g) - Boiled minced pork dumplings, noodles, sliced char siew, vegetables in soup

Wonton Mee - SoupKcal​Protein(g)Fat(g)Saturated Fat(g)
2901950
Dietary fibre (g)​Carbs (g) Cholesterol (mg) Sodium (mg)
​1.641111804​

Comment : This dish is a suitable option for someone who is watching their weight or blood cholesterol level as it is low in energy, fat, saturated fat and cholesterol. However, it is very high in sodium, and low in fibre. You can make this a healthier option by asking for more vegetables to increase the amount of fibre, and leaving the soup behind to reduce the amount of sodium intake.​

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

Ref: S13