Common Local Food Content

Food labels

Curious about how certain dishes fit into your daily requirements? Check out the nutrient content of commonly consumed local food and how much it contributes to your daily intake (in percentage).

Recommended Daily Intake

Recommended Intake
The values indicated above are average estimated values for adults.

Food

Chinese Cuisine
Chicken Rice with Steamed Chicken Breast

Energy Total Fat Saturated Fat
558kcal (25 – 31%) 13.9g (19 – 23%) 5.0g (21 – 25%)
Sugar Cholesterol* Sodium
0g (0%) 37mg 698mg (35%)

Healthy eating tips: Remove the chicken skin and go for plain rice to lower your fat intake. Make it a balanced meal by adding on a serving of poached vegetables.

Wanton Noodles Dry

Energy Total Fat Saturated Fat
441kcal (20 – 25%) 13.8g (19 – 23%) 4.5g (19 – 23%)
Sugar Cholesterol* Sodium
10.6g (19 – 24%) 79mg 1,454mg (73%)

Healthy eating tips: Ask for less oil and sauces to lower your fat and sodium intake.

Deep Fried Fish Beehoon Soup with Milk

Energy Total Fat Saturated Fat
642kcal (29 – 36%) 19.9g (27 – 33%) 7.4g (31 – 37%)
Sugar Cholesterol* Sodium
8.7g (16 – 19%) 48mg 2,708mg (135%)

Healthy eating tips: Choose non-fried fish and omit milk to lower your fat intake. Avoid finishing the soup as it is high in sodium. Ask for more vegetables to increase your fibre intake.

Minced Pork Porridge

Energy Total Fat Saturated Fat
320kcal (15 – 18%) 10.0g (14 – 17%) 5.3g (22 – 27%)
Sugar Cholesterol* Sodium
0g (0%) 89mg 739mg (37%)

Healthy eating tip: Instead of adding more soy sauce that is high in sodium, spice up the porridge with some pepper and cut spring onions.

Hokkien Mee

Energy Total Fat Saturated Fat
522kcal (24 – 29%) 19.0g (26 – 32%) 7.3g (30 – 37%)
Sugar Cholesterol* Sodium
17.2g (31 – 38%) 133mg 1,423mg (71%)

Healthy eating tip: Enjoy in moderation. Ask for less salt and oil to lower your fat and sodium intake.

Indian Cuisine
Chicken Nasi Briyani

Energy Total Fat Saturated Fat
719kcal(33 – 40%) 28.5g (39 – 48%) 12.2g (51 – 61%)
Sugar Cholesterol* Sodium
1.3g (2 – 3%) 129mg 1,357mg (68%)

Healthy eating tip: Consume a smaller portion by sharing the dish with someone. Go easy on the gravy to lower your sodium intake. Remove the skin and visible fat from meat to lower your fat intake.

Roti Prata Kosong (1 piece)

Energy Total Fat Saturated Fat
163kcal (7 – 9%) 7.1g (10 – 12%) 3.4g (14 – 17%)
Sugar Cholesterol* Sodium
2.3g (4 – 5%) 0mg 260mg (13%)

Healthy eating tip: Hold the gravy to reduce your fat and sodium intake. Ask for the Prata to be cooked with less oil.

Thosai Masala

Energy Total Fat Saturated Fat
362kcal (16 – 20%) 13.3g (18 – 22%) 5.8g (24 – 29%)
Sugar Cholesterol* Sodium
3.2g (6 – 7%) 0mg 779mg (39%)

Healthy eating tip: Consume less chutney and gravy to reduce your sodium intake. Ask for dish to be cooked with less oil.

Putu Mayam

Energy Total Fat Saturated Fat
195kcal (9 – 11%) 3.5g (18 – 22%) 3.0g (4 – 5%)
Sugar Cholesterol* Sodium
6.8g (12 – 15%) 0mg 302mg (15%)

Healthy eating tip: Ask for less sugar and grated coconut to lower your sugar and fat intake.

Vegetable Murtabak

Energy Total Fat Saturated Fat
621kcal (31 – 35%) 33g (45 – 55%) 14g (58 – 70%)
Sugar Cholesterol* Sodium
8.6g (16 – 19%) 185mg 1,205mg (60%)

Healthy eating tip: Go easy on the sauces to lower your sodium intake. Ask for the dish to be cooked with less oil

Malay Cuisine
Mee Siam

Energy Total Fat Saturated Fat
562kcal (26 – 31%) 18.5g (25 – 31%) 6.7g (28 – 34%)
Sugar Cholesterol* Sodium
39.3g (71 – 87%) 99mg 2,808mg (140%)

Healthy eating tips: Avoid finishing the soup as it is high in sugar and sodium. Ask for more beansprouts for a boost of fibre.

Nasi Lemak with Chicken Wing

Energy Total Fat Saturated Fat
657kcal (30 – 37%) 24.9g (34 – 42%) 10.7g (45 – 54%)
Sugar Cholesterol* Sodium
1g (2%) 117mg 877mg(44%)

Healthy eating tips: Enjoy in moderation. Opt for less fried items to lower your fat intake.

Mee Rebus

Energy Total Fat Saturated Fat
559kcal (25 – 31%) 18.2g (25 – 30%) 3.6g (15 – 18%)
Sugar Cholesterol* Sodium
14.2g (26 – 32%) 146mg 2,269mg (113%)

Healthy eating tips: Avoid finishing the soup as it is high in sugar and sodium.

Nasi Goreng

Energy Total Fat Saturated Fat
742kcal (34 – 41%) 27.1g (37 – 45%) 11.3g (47 – 57%)
Sugar Cholesterol* Sodium
0g (0%) 200mg 1,467mg (73%)

Healthy eating tips: Consume a smaller portion by sharing the dish with someone. Ask for the dish to be cooked with less oil and more vegetables.

Lontong with Sayur Lodeh

Energy Total Fat Saturated Fat
514kcal (23 – 29%) 25.9g (35 – 43%) 14.1g (59 – 71%)
Sugar Cholesterol* Sodium
0g (0%) 170mg 1,243mg (62%)

Healthy eating tips: Ask for more vegetables. Leave the soup behind to lower your fat and sodium intake.

*Cholesterol – The MOH recommends individuals with hyperlipidaemia to keep their cholesterol intake under 300mg per day. Recent studies have shown that the effect of dietary cholesterol intake on blood cholesterol levels is modest. However, it is still prudent to moderate the intake of cholesterol, especially for individuals with heart diseases or diabetes.

Sauces

Sauces (1tbsp) Sodium % of Daily Allowance for Sodium
Fish sauce 1,012mg 50%
Oyster sauce 580mg 29%
Sambal belacan 690mg 35%
Light soy sauce 860mg 43%
Kecap manis 227mg 11%
Chilli sauce 240g 12%
Tomato sauce 200mg 10%
Mayonnaise 105mg 5%

Drinks

The Health Promotion Board recommends keeping sugar intake to no more than 10% of our daily energy intake. That works out to be about 45g to 55g or 9 to 11 teaspoons of sugar per day for adults.

Drink Energy Sugar % of Daily Allowance for Sugar
Kopi 135kcal 17.5g (3.5 tsp) 32 – 39%
Teh Tarik 229kcal 41.0g (8.2 tsp) 75 – 91%
Milo Dinosaur 357kcal 46.4g (9.3 tsp) 85 – 103%
Sugar Cane Juice 115kcal 28.1g (5.6 tsp) 51 – 62%
Bandung 158kcal 33.0g (6.6 tsp) 60 – 73%
Isotonic drink (1 can) 88kcal 22.1g (4.4 tsp) 40 -49%
Soft drink (1 can) 134kcal 32g (6.4 tsp) 58 – 71%

Source: Health Promotion Board

Disclaimer: The content on this page is for information only, it is not meant to substitute direct medical advice from your doctor or clinician.

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