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), 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

​​​​Nasi Biryani with Chicken (488g) - Rice cooked with ghee and spices, spicy chicken

​KcalProtein (g)Fat (g)Saturated fat (g)
877 ​​​39 35 14.8
Dietary fibre (g)Carbs (g)Cholesterol (mg) Sodium (mg)
8.4​102 158 ​​​1656​​​

Comment: Although this dish is a good source of fibre and protein, it is very high in fat, saturated fat, cholesterol and sodium. Eating this dish provides 50% or more of the daily total fat, saturated fat, cholesterol and sodium allowance for an adult!

Beef Rendang (93g) ​- Malay style, chunky beef cooked in chilli paste

​KcalProtein (g)Fat (g)Saturated fat (g)
20824 ​1​2 ​5.8
Dietary fibre (g)Carbs (g)Cholesterol (mg) Sodium (mg)
2.61 83 ​466​

Comment: Choosing this item alone provides 25% of the cholesterol and saturated fat allowance for 1 day, so pair it with steamed white rice (instead of flavoured rice like briyani rice) and stir-fried vegetables (instead of vegetables in lemak gravy).

Ayam Goreng(80g) ​- Chicken pieces marinated with turmeric and salt, deep fried with skin

KcalProtein (g)Fat (g)Saturated fat (g)
14116 9 3.1
Dietary fibre (g)Carbs (g)Cholesterol (mg) Sodium (mg)
00 56 ​228​

Comment: Choosing this item alone provides more than 50% of the fat, saturated fat, cholesterol and sodium allowance for 1 meal. Removing the skin before eating will reduce the fat, saturated fat and cholesterol contents.

Nasi Goreng (377g) - Cooked rice with eggs, mixed vegetables and tomato sauce, stir-fried

KcalProtein (g)Fat (g)Saturated fat (g)
​742​ ​21 27 ​11.3
Dietary fibre (g)Carbs (g)Cholesterol (mg) Sodium (mg)
4.1 ​​10​3 200 ​1467​

Comment: This dish should be eaten very occasionally as it is high in energy, fat, saturated fat, cholesterol and sodium. It is also low in fibre.

Mee Goreng (309g) - Yellow noodles with vegetables, sprouts, egg, cooked in tomato, chilli sauce

​KcalProtein (g)Fat (g)Saturated fat (g)
500 18 ​20 8.3
Dietary fibre (g)Carbs (g)Cholesterol (mg) Sodium (mg)
4.461 135 ​1851

Comment: Although this dish is moderately high in energy and fat, it should not be eaten regularly as it is high in saturated fat, cholesterol and sodium. It is also low in fibre.

Mutton Satay (Meat Only) (11g) - Mutton with added spices, skewered & charcoal-grilled (no peanut gravy)

KcalProtein (g)Fat (g)Saturated fat (g)
31310.6
Dietary fibre (g)Carbs (g)Cholesterol (mg) Sodium (mg)
​021232

Comment: Limit to 5 sticks of satay and omit the peanut gravy to avoid consuming too much cholesterol and saturated fat. To increase your fibre intake, ask for more cucumber.

Ayam Masak Lemak Cili Padi (293g) - Chicken with coconut milk, simmered, Malay style​​

KcalProtein (g)Fat (g)Saturated fat (g)
​​342 ​21 28 15.1
Dietary fibre (g)Carbs (g)Cholesterol (mg) ​Sodium (mg)
​1.42 83 ​480​

Comment: Choosing this item alone provides 70% of the saturated fat allowance for 1 day, and more than 70% of the cholesterol, fat and sodium allowance for 1 meal.

For more information on the nutritional content of common h​awker Malay breakfast foods in Singapore​​, see previous page.

Ref: S13​​