The Hawker Health Blog

Smart guides, calorie breakdowns, and local nutrition tips.

Every calorie figure below is quoted at HPB official reference portion, and the gram weight is stated with it. Reference portions are often larger than a real stall serving, so scale to what is actually on your plate.

Malaysian Food Calories: Nasi Lemak, Roti Canai and Other Favourites

Nasi lemak, roti canai, mee goreng mamak, char kuey teow, teh tarik and Milo ais, every figure with its gram portion. Source: Singapore HPB data, closest matching dish.

Nasi Padang Calories: Every Dish Broken Down (Singapore Guide)

A lean nasi padang plate is ~450 kcal — a heavy one with rendang and extra kuah can top 900. Full dish-by-dish breakdown using HPB Singapore data.

Fishball Noodle Calories Singapore: Soup vs Dry Mee Pok

Dry mee pok is ~532 kcal in HPB 377g bowl; soup is ~519 kcal in a 798g bowl — near-identical totals from very different bowls. Full HPB-based breakdown inside.

Chwee Kueh Calories: The Steamed Breakfast That's Low-Cal but High-Sodium

A single piece is only ~50 kcal, but a full serving with chai poh and chilli can carry ~950mg of sodium — nearly half your daily limit. Full HPB-based breakdown and the lower-sodium order.

Prawn Noodle Soup Calories Singapore: Wet vs Dry Hae Mee

Soup prawn noodles are 479 kcal for a 732g bowl; the dry sambal version is 389 kcal in a smaller 396g bowl. Soup carries far more sodium. Full component breakdown and ordering tips.

Curry Puff Calories: Old Chang Kee vs Hawker Stall Compared

A hawker curry puff is ~270–310 kcal for HPB 80–95g pieces. Old Chang Kee's version? 340–370 kcal — meaningfully heavier. Full breakdown by filling, size, and baked vs fried.

Lor Mee Calories Singapore: Lighter Than It Looks

A bowl runs about 695 kcal for HPB 716g serving — heavier than it looks, though lighter than fried noodles. The real catch is the sodium. Full HPB-aligned breakdown and how to order it lighter.

Sliced Fish Soup Calories Singapore: Clear vs Milky

A clear broth bowl with no carbs is just 84 kcal for HPB 561g serving — far lighter than assumed. Milky broth with bee hoon is 294. Here's the full breakdown and how to order the leanest bowl.

Mala Xiang Guo Calories Singapore: 450 or 1,200 kcal?

HPB reference is 1,165 kcal for a 719g dry plate or 1,445 kcal for a 1,350g soup bowl, and the mala oil alone adds 350–600 kcal before any ingredients. Here's the full ingredient-by-ingredient breakdown — and how to build a bowl under 600 calories.

Bak Chor Mee Calories Singapore: Dry vs Soup

Dry mee pok is ~563 kcal in a 430g bowl; soup is ~539 kcal in a 682g bowl — closer than the lard-and-vinegar toss suggests. Full component breakdown from mee pok to pork liver.

Carrot Cake Calories Singapore (Chai Tow Kway): White vs Black

HPB reference plate is 478 kcal white (321g) and 606 kcal black (331g) — the sweet dark soy sauce is the difference. Full HPB-aligned breakdown of every ingredient in Singapore's favourite "no carrots" dish.

Gout & Hawker Food: The Purine Guide to Singapore Dishes

Kway chap can hit 600mg of purines in one sitting; cai png stays under 80. We ranked 30 hawker favourites by estimated purine load — with safe swaps for every craving.

Indian Hawker Food Calories: Thosai, Briyani, Mutton Curry & More

Plain thosai is 403 kcal for HPB 156g piece; chicken briyani passes 1,100 on a 759g plate. HPB Singapore data for every Indian hawker favourite, plus the orders that save you hundreds of calories.

Jalebi Calories and the Indian Sweet Stall, Ranked by HPB Data

One jalebi is 359 kcal and 31.5g of sugar on HPB's 114g piece — 63% of the daily sugar guideline. Every mithai-counter sweet and snack, per piece and per 100g.

Kaya Toast Breakfast Calories: The Full Kopitiam Set, Counted

Toast + two eggs + kopi ≈ 550–625 kcal — the same as a plate of chicken rice. Where the calories hide, and the one order tweak that cuts the set to ~380 kcal.

Singapore Dessert Stall Calories: Orh Nee Is 356 kcal in HPB's Smallest Bowl

Cheng tng's 390g bowl is 199 kcal; orh nee's 150g bowl is 356. All 27 tang shui items ranked per HPB bowl and per 100g — and the lightest bowl still carries 58% of a day's sugar.

You Tiao Calories: One Stick Is 457 kcal on HPB Data

HPB's default you tiao is a 117g stick — 457 kcal and 753mg sodium, 38% of the day's salt. Butterfly fritter, ham chim peng and the soya bean pairing, all per HPB portion.

Porridge Calories: Fish, Chicken, Century Egg & Duck Porridge

A 692g bowl of sliced fish porridge is 318 kcal, chicken porridge 311 kcal, duck porridge 686 kcal. 13 hawker porridges, porridge vs rice and the you tiao add-on, per HPB portion.

NutriKaki vs MyFitnessPal for Singapore Food: A Side-by-Side Comparison

HPB data vs crowdsourced entries, AI logging vs manual search — and the cases where MyFitnessPal is genuinely the better choice.

Yong Tau Foo Calories Singapore: Every Item Counted

A bowl with rice or noodles runs 845 kcal — but that is HPB 971g bowl; a 7-piece boiled bowl is 594. What you pick swings it hard. We count the calories for every item, every sauce, and every noodle option using HPB Singapore data.

Mee Goreng Calories Singapore: Indian, Malay & Maggi Goreng Compared

HPB data puts a standard 465g plate at 856 kcal — a genuinely heavy dish, not a moderate one. We break down every version using HPB Singapore data, including the sodium numbers most people overlook.

Mee Soto vs Mee Rebus vs Mee Siam: Calories Compared

Mee soto is 442 kcal per 622g bowl, mee rebus 729 kcal per 619g plate, mee siam 864 kcal per 731g plate — all HPB official portions. But the lightest one is also the saltiest, at 203% of your daily sodium.

Hokkien Mee Calories Singapore: Better Than You Think?

HPB data puts Singapore Hokkien Prawn Mee at 830 kcal per official plate — somewhat less than char kway teow. Here's the full breakdown of every ingredient, plus how to order smarter.

Char Kway Teow Calories Singapore: How Bad Is It Really?

A standard plate of char kway teow packs 989 kcal per HPB's official portion — with lard alone contributing up to 280 calories. We break down every ingredient and show you how to order smarter using HPB data.

Roasted Duck Calories Singapore: Duck Rice, Noodles & Every Order Compared

A plate of roasted duck rice packs 689 kcal on HPB 411g plate; a leaner order with less rice and no skin is nearer 480–530. We break down every roasted duck dish using HPB data so you know exactly what you're ordering.

Bakkwa Calories Singapore: Every Type Ranked (Pork, Chicken & More)

One square slice of bakkwa packs ~370 kcal and 35g of sugar — nearly 9 teaspoons. We ranked every Singapore bakkwa type by calories so you can enjoy CNY without flying blind on your nutrition.

Laksa Calories Singapore: Curry, Assam & Katong Laksa Compared

A bowl of Singapore curry laksa packs 429 kcal and 3,086mg of sodium in HPB 604g bowl — over 150% of a day's allowance in one meal. We break down every laksa type using HPB Singapore data so you know exactly what you're eating.

Why One Hawker Dish Can Show Many Calorie Numbers

User-submitted entries for the same hawker dish can differ a lot. Here is where NutriKaki's numbers come from: HPB Singapore data.

Cai Png (Economy Rice) Calories: Every Topping Broken Down

A lean cai png plate can be 320 kcal. A heavy one hits 650+. The difference? Your topping choices. We break it down by every vegetable, protein, and sauce — with HPB data.

Roti Prata Calories: Every Variant From Plain to Tissue Prata

Plain prata is 496 kcal for HPB 141g piece — more than tissue prata with condensed milk at 299. The ranking is not the one you expect. We ranked every prata variant by calories using HPB Singapore data — plus the curry dip add-ons.

Singapore Hawker Drinks Calories — Milo, Teh, Kopi, Earl Grey & More

Milo, teh tarik, kopi, yuan yang, skinny latte, mango green tea — every kopitiam drink calorie counted. Plus the Singlish ordering hacks that actually save calories.

Waffle Calories Singapore — Kaya, Peanut Butter & Every Flavour Ranked

A kaya waffle is 407 kcal per 115g piece. Plain is heavier than kaya. Every waffle flavour ranked per piece and per 100g using HPB's own portion weights.

Singapore Kueh Calories — Every Kueh Ranked (Tutu Kueh, Min Jiang Kueh & More)

Kueh looks tiny but calories can surprise you. We ranked 12 Singapore kueh by calories per piece using HPB data — from the lightest to the most indulgent.

The Ultimate Singaporean Calorie Calculator

Work out your daily calorie target, then see how hawker food fits, including Mee Rebus and Kopi-O.

Chicken Rice Calories: Steamed vs. Roasted

Is the national dish ruining your diet? We break down the calorie differences and share tips for a healthier order.

Sodium in Hawker Food: The Hidden Health Crisis Singaporeans Are Missing

One bowl of laksa contains 82% of your daily sodium limit. Most Singaporeans have no idea. Here's what HPB data actually shows — and how to eat smarter.

Nasi Lemak Calories: The Full Breakdown (Every Topping)

One of the most calorie-variable meals at the hawker centre. We break down the calorie differences and share tips for a healthier order.

Best Hawker Food for Diabetics in Singapore (2026 Guide)

How to navigate through Hawker food while controlling your Diabetes. Lets break it down for a healthier order.

Bubble Tea Calories Singapore: How Much Sugar Is Actually In Your Cup?

A medium Brown Sugar Milk Tea contains more sugar than your entire daily HPB limit — before you've touched your food. Here are the real numbers for Singapore's most popular boba orders.

How to Lose Weight in Singapore Without Giving Up Hawker Food

You don't have to eat sad salads or give up chicken rice. Here's the real, practical guide to losing weight while eating hawker food every day.

The "Low Calorie" Hawker Survival Guide

You don't have to eat sad salads to lose weight in Singapore. Here are delicious, filling kopitiam meals under 400 calories.

Why NutriKaki Uses HPB Singapore Data

Learn where NutriKaki's numbers come from: the HPB Singapore food composition database.

Wonton Mee Calories Singapore: Dry vs Soup

Dry wonton mee packs ~625 kcal while soup runs slightly higher at ~644 kcal — soup isn't the lighter choice it seems. We break down every component — char siew, wontons, noodles — using HPB Singapore data.

Ban Mian Calories Singapore: Dry vs Soup

Dry ban mian (~550–672 kcal) has more calories than soup ban mian (~475–515 kcal) — the oil toss is the reason. Full HPB-calibre breakdown of every topping.

Satay Calories Singapore: Every Type Ranked

Chicken satay is ~23 kcal a stick, beef ~27, pork ~32 — the sticks are not the problem, the peanut sauce is. Here's the full calorie breakdown for every satay type, with and without sauce.

Big Pau Calories and Every Singapore Pau, Ranked by HPB Data

A big pau is 270 kcal (chicken, 113g bun) or 318 kcal (pork, 142g bun) on HPB data. Every pau, mantou and dim sum bun — plus the sugar hiding in savoury pau.

Salted Egg Calories: One Egg Is 112 kcal and 1,595mg Sodium

One salted egg is 80% of the day's sodium on HPB data. Plus the yolk, salted egg squid and pork rib, liu sha bao, salted egg yolk croissant and yolk mooncake, per HPB portion.

Aglio Olio & Western Food Calories: Pasta, Chicken Chop, Fish & Chips

A 284g plate of aglio olio is 534 kcal, prawn aglio olio 919 kcal. Carbonara, bolognese, chicken chop sets, fish and chips and lamb chop, per HPB portion — and why aglio olio beats carbonara per 100g.

Popiah Calories Singapore: How Healthy Is It?

Fresh popiah is ~225 kcal for HPB 191g reference roll; fried is ~226 kcal for a much smaller 78g piece — so per bite, fried is far heavier. Full breakdown of every filling ingredient.

Oyster Omelette Calories Singapore (Orh Luak)

Orh luak packs 450–650 kcal — the starch base and wok lard make it one of the higher-calorie hawker dishes. We break down why, and how to order smarter.

Thunder Tea Rice Calories Singapore (Lei Cha)

Lei cha is ~450–600 kcal — genuinely one of Singapore's most nutritious hawker meals. We break down every topping and reveal the hidden calorie culprit: peanuts.

Calorie Trackers for Singapore Hawker Food: A Sourced Comparison

NutriKaki vs MyFitnessPal and Cronometer — every claim sourced from each company's own documentation, with a section on where NutriKaki is the wrong choice.

The High-Protein Hawker Food Guide — Real Numbers, Real Dishes

Trying to hit your protein goals eating hawker food? We pulled the real gram counts from HPB Singapore data so you know exactly which dishes to order.

Coconut Nutrition Guide: Calories in Every SG Coconut Food

Coconut water is 22 kcal/100ml but coconut cream is 733 — same fruit, wildly different calorie stories depending on the form. Full HPB breakdown of every coconut food in Singapore, from kueh to curry.

Coconut Shakes vs Coconut Water: What to Actually Order

A coconut avocado shake runs roughly 3.6x the calories of plain coconut water for the same cup — and even the "no sugar" version isn't calorie-free. Here's the real gap.

Milo Calories & Sugar: Every Format Compared

Milo isn't one drink — iced Milo siu dai is 62 kcal per 100ml while Milo Dinosaur hits 91 kcal. Here's every format compared with HPB data.

Mango Green Tea & Sugarcane Juice Calories Singapore

Everyone thinks bubble tea — but mango green tea with topping (43 kcal/100ml) and sugarcane juice (55 kcal/100ml) are just as popular. Here's the real HPB data.

Green Tea, Earl Grey & Fruit Tea Calories Singapore

A 500ml tea-shop green tea is 5 kcal with no sugar and no topping, 170 kcal at regular sugar. Earl grey milk tea is still 280 kcal at zero sugar — the milk, not the sugar, is the calories.

Latte Calories Singapore: Skinny, Oat, Soy & Full-Fat Compared

A 450ml full-fat latte is 248 kcal. Skinny saves only 59 kcal, oat milk just 41 — and soy milk takes it down to 108. Plus oat milk vs dairy milk per glass, on HPB data.

Banh Mi Nutrition: Beef vs Chicken vs Pork Compared

Banh mi feels light, but the filling matters more than you'd think — beef packs 13.1g of protein for just 190 kcal per 100g, more than double the protein-to-fat ratio of chicken or pork.

Pulled Pork Burger vs Burrito: Which Costs You More?

Same shredded pork, different carrier — the burrito beats the burger by 27 kcal and nearly 4.5g less sugar per 100g, but it's not a clean sweep either way.

Mung Bean Nutrition: Beans, Sprouts & Starch Compared

Raw mung beans pack 23.86g of protein per 100g — a genuine plant-protein source. See how boiled beans, beansprouts (21 kcal) and starch stack up.

Oats vs Semolina: Why Your Breakfast Isn't 376 kcal

Rolled oats read 376 kcal/100g dry — that's not your cooked bowl. Here's the raw-vs-cooked mix-up explained, plus how it compares to cooked semolina at 99 kcal/100g.

Potato Wedges Calories: What a Real Portion Actually Costs

HPB puts potato wedges at 194 kcal per 100g — but a real food-court serving is 150-200g, closer to 290-390 kcal once you count the real portion.

Crab Stick Calories Singapore: The Sodium Story

Crab stick is just 97 kcal per 100g with 11.2g protein — but it also packs 683mg of sodium, high for a food that seems this light.