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Wan​t 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​

​Mutton Dum Biryani (859g) - Rice, cooked between layers of sauteed mutton meat with onion and ghee​​

Mutton Dum Biryani Kcal​​P​​​​rotein (g)Fat (g)Saturated Fat (g)
114247 ​46 24.9​
Dietary fibre (g)​Carbs (g) Cholesterol (mg) Sodium (mg)
​17.2135 180 ​1400
​​​

Comment : This dish alone provides 50-70% of the recommended energy, fat, cholesterol and sodium intakes for the day, and more than saturated fat allowance for the entire day!

Indian Rojak (116g) - Batter with prawn shell, deep fried

Indian Rojak ​​​​KcalProtein (g)Fat (g)Saturated fat (g)​
29911 17 7.7
Dietary fibre (g)​Carbs (g)Cholesterol (mg) Sodium (mg)
​2.725 86 292​​​​​​

Comment : This snack should be eaten occasionally as it is high in energy, total fat, saturated fat, cholesterol and sodium.

Vegetable Samosa (68g) - Snack in pyramid shape, flour pastry with mixed vegetables, deep-fried

Vegetable Samosa ​KcalProtein (g)Fat (g)Saturated fat (g)
2064 11 5.3
Dietary fibre (g)Carbs (g)Cholesterol (mg) Sodium (mg)
1.82212 311​

Comment : This snack should be eaten very occasionally as it is high in energy, total fat, saturated fat and sodium.

Chickpeas in Curry (253g) - ​Chickpeas in curry

​KcalProtein ​​(g)Fat (g)Saturated fat (g)
30518 15 8.1
Dietary fibre (g)Carbs (g)Cholesterol (mg) ​Sodium (mg)
​15.323 12 1206

Comment : Sharing this dish with someone else would be a reasonable compromise if you wish to select this dish. The saturated fat and sodium content will still be higher than recommended though, so do not do this regularly if you have high blood cholesterol or high blood pressure.

For more information on the nutritional content of bread and meat dishes in Indian food in Singapore​, see previous page.​

​Ref: S13​​