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Common Food, Drinks and Sauces Content
The values indicated above are average estimated values for adults.
Roasted Chicken Rice
| Energy | Total Fat | Saturated Fat |
| 525kcal (23 – 29%) | 19.8g (27 – 33%) | 7.6g (32 – 38%) |
| Sugar | Cholesterol* | Sodium |
| 0g (0%) | 41mg | 1,112mg (56%) |
Healthy Eating Tip:
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. Be mindful of the chilli sauce and go easy with it to lower your sodium intake.
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 Tip:
Ask for less oil and sauces to lower your fat and sodium intake. Ask for more vegetables to increase your fibre intake.
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 Tip:
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.
*The Ministry of Health (MOH) recommends individuals with hyperlipidaemia (high cholesterol) to keep their cholesterol intake under 300mg per day. Recent studies have shown that the effect of dietary cholesterol intake on blood cholesterol level is modest. However, it is still prudent to moderate cholesterol intake, especially for individuals with heart disease or diabetes.
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 (2 pieces)
| Energy | Total Fat | Saturated Fat |
| 326kcal (14 – 18%) | 14.2g (20 -24%) | 6.8g (28 – 34%) |
| Sugar | Cholesterol* | Sodium |
| 4.6g (8 – 10%) | 0mg | 520mg (26%) |
Healthy Eating Tip:
Do not drizzle curry sauce 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.
*The Ministry of Health (MOH) recommends individuals with hyperlipidaemia (high cholesterol) to keep their cholesterol intake under 300mg per day. Recent studies have shown that the effect of dietary cholesterol intake on blood cholesterol level is modest. However, it is still prudent to moderate cholesterol intake, especially for individuals with heart disease or diabetes.
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 Tip:
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 Tip:
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 Tip:
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 Tip:
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 Tip:
Ask for more vegetables. Leave the soup behind to lower your fat and sodium intake.
*The Ministry of Health (MOH) recommends individuals with hyperlipidaemia (high cholesterol) to keep their cholesterol intake under 300mg per day. Recent studies have shown that the effect of dietary cholesterol intake on blood cholesterol level is modest. However, it is still prudent to moderate cholesterol intake, especially for individuals with heart disease or diabetes.
Kopi
| Energy | Sugar | % of Daily Allowance for Sugar |
| 135kcal | 17.5g (3.5 tsp) | 32 – 39% |
Teh Tarik
| Energy | Sugar | % of Daily Allowance for Sugar |
| 229kcal | 41.0g (8.2 tsp) | 75 – 91% |
Milo Dinosaur
| Energy | Sugar | % of Daily Allowance for Sugar |
| 357kcal | 46.4g (9.3 tsp) | 85 – 103% |
Sugar Cane Juice
| Energy | Sugar | % of Daily Allowance for Sugar |
| 115kcal | 28.1g (5.6 tsp) | 51 – 62% |
Bandung
| Energy | Sugar | % of Daily Allowance for Sugar |
| 158kcal | 33.0g (6.6 tsp) | 60 – 73% |
Isotonic drink (1 can)
| Energy | Sugar | % of Daily Allowance for Sugar |
| 88kcal | 22.1g (4.4 tsp) | 40 – 49% |
Soft drink (1 can)
| Energy | Sugar | % of Daily Allowance for Sugar |
| 134kcal | 32g (6.4 tsp) | 58 – 71% |
Apple juice (1 cup)
| Energy | Sugar | % of Daily Allowance for Sugar |
| 100kcal | 24.75g (5 tsp) | 45 – 55% |
Source: Health Promotion Board
Fish Sauce
| Sodium | % of Daily Allowance for Sodium |
| 1,012mg | 50% |
Oyster Sauce
| Sodium | % of Daily Allowance for Sodium |
| 580mg | 29% |
Sambal belacan
| Sodium | % of Daily Allowance for Sodium |
| 690mg | 35% |
Light soy sauce
| Sodium | % of Daily Allowance for Sodium |
| 860mg | 43% |
Kecap manis
| Sodium | % of Daily Allowance for Sodium |
| 227mg | 11% |
Chilli sauce
| Sodium | % of Daily Allowance for Sodium |
| 240mg | 12% |
Tomato sauce
| Sodium | % of Daily Allowance for Sodium |
| 200mg | 10% |
Mayonnaise
| Sodium | % of Daily Allowance for Sodium |
| 105mg | 5% |
Disclaimer: The content on this page is for information only, it is not meant to substitute direct medical advice from your doctor or clinician.
