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, Health Xchange, 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
Green Healthy
Orange Moderate
Red High

Ro​ti Prata - Plain/Kosong (70g)​ ​- Thick, flat, round dough of wheat flour, sugar, salt, water, fried with ghee​​

Roti Prata Kcal​Protein (g)Fat​ (g)Saturated Fat ​(g)
209​​5​​ 7​​ 2.9​​​​
Dietary fibre (g)​Carbs (g) C​​holesterol (mg) Sodium (mg)
​1.7​​32​ 1​ 386​​

​Comment: Whilst a plain prata may seem to be a healthy meal option as it low in energy, fat, saturated fat, cholesterol and sodium, these values will be affected by the choice of curry accompanying the prata. Best curry options are dahl or fish curry without coconut milk.  ​

​Chapati (60g) ​- Pancake made of whole wheat flour or atta flour, ghee and​ water, pan-fried

Chapati Kcal​​​Protein (g)Fat (g)Saturated Fat ​(g)
187​4​​ 7​​ ​​3.1​​
Dietary fibre (g)​Carbs (g) Cholesterol (mg) Sodiu​​m (mg)
​4.128​ 0​ 155​​
​ ​

Comment : Chappati is often eaten as an alternative to rice in a meal. A suitable meal combination would be chappati with chicken tandoori and lightly-seasoned stir-fried vegetables.

Roti John (252.5g) - Bread wrapped with meat in beaten egg, topped with onions, fried in ghee​​​

Roti John ​​​Kcal​​​Protein ​(g)Fat (g)Saturated Fat (g)
721​​25​​ ​​35​​​​​ ​​18.1​​​​
Dietary fibre (g)​​Carbs (g) Cholesterol (mg) Sodiu​​m (mg)
​11.3​77​ 242​​ 2011​​
​ ​

Comment : Although this meal is high in protein and fibre, it is much too high in energy, fat, saturated fat, cholesterol and sodium to be eaten re​​gularly, so limit to 1 - 2 times a month, and have it as a shared meal with other healthier options.

Naan Bread (131g) - Indian leavened bread, made of flour, yoghurt, eggs, ghee/butter, pan-fried

Naan Bread ​​​Kcal​​​Protein (g)Fat (g)Saturated Fat (g)
357​​11​​​​​​ ​​9 ​​4.2​
Dietary fibre (g)​Carbs (g) Cholesterol (mg) Sodiu​​m (mg)
​3.357​ ​21​​ 430

Comment : Like chappati, Naan is often eaten as an alternative to rice in a meal. As Naan already contains a significant amount of energy, saturated fat and sodium, have it with dahl curry and steamed or lightly-seasoned stir-fried vegetables to balance out the sodium and saturated fat contents of the entire meal.

Mutton Murtabak (211g) ​- Indian pancake with mutton, fried in ghee and served with curry gravy

Murtabak ​​​Kcal​​​Protein (g)Fat (g)Saturated Fat (g)
373​​​15​​​​​​​​ ​​17​ ​​7
Dietary fibre (g)​Carbs (g) Cholesterol (mg) Sodiu​​m (mg)
​9​​.339​ ​131​​​​ 1365​

Comment : This dish can be consumed occasionally if you do not have high blood pressure and high blood cholesterol as even though it is low in energy, it is high in saturated fat, cholesterol and sodium.​​

Read on to learn​ about the nutritional content of the meat dishes in Indian food in Singapore​.​

Ref: S13

Other articles to help you make better food choices when eating out:

Chinese Hawker Food: Ranking the Healthiest to Most Unhealthy Dishes

Malay Hawker Food: Ranking the Healthiest to Most Unhealthy Dishes

Eating at the Food Court: Tips to Make Healthier Choices