How many calories are there in the food that you eat every day? There is always a negative connotation when it comes to calories. You might not know exactly what it is but you do know that too much of it is not good.

A calorie is actually a unit of energy and it basically means your energy consumption through eating, drinking, and energy usage through any physical activities. So calories are extremely important in our everyday lives—but in the right amounts. Unhealthy food such as deep-fried or processed food have an unhealthy amount of calories and your regular everyday activities are not enough to burn it all away.

Do you actually know how many calories there are in your favourite sinful foods that you binge-eat when no one is looking? Here’s just how unhealthy they are! You are welcome.

#1 BANGERS & MASH

Calories: 457* per serving

#2 CHICKEN TACOS

Calories: 189* per piece

#3 EGG FRIED RICE

Calories: 163* per serving

#4 KOREAN FRIED CHICKEN

Calories: 130* per piece

#5 LIU SHA BAO

Calories: 326* per piece

#6 MAC & CHEESE

Calories: 164* per serving

#7 PIZZA

Calories: 285* per slice

#8 ROTI PRATA & CURRY

Calories: 797* (2 pieces of prata + a bowl of curry)

#9 PIE

Calories: 370* per serving

#10 SPICY INSTANT NOODLES & EGG

Calories: 504* per serving

*Figures are a rough estimate from several sources including USDA, FitBit & Sparkpeople.

We usually do not think much when it comes to snacking during Chinese New Year. Granted, there is nothing wrong with pigging out on snacks on the first couple of days of the Chinese New Year. After all, what is CNY without these liberated joys, right?

But can we just tell you how these processed cookies and snacks contain a lot of sugar and other potentially harmful ingredients? Sorry to burst your bubble but everyone should know how much calories you are taking in every time you pop a pineapple tart into your mouth.

This is a list of Calories in Popular Chinese New Year Snacks.

Summary:
#1 Bak Kwa – 179 calories per slice
#2 Cornflake Cookie – 82.8 calories per piece
#3 Green Pea Cookie – 53.33 calories per piece
#4 Kueh Bahulu -40 calories per piece
#5 Kueh Bangkit – 23 calories per piece
#6 Kueh Lapis – 157 calories per piece
#7 Love Letter – 112 calories per piece
#8 Mini Dried Shrimp Spring Roll – 22 calories per piece
#9 Nian Gao – 482 calories per serving
#10 Peanut & Almond Cookie – 72 calories per piece
#11 Pineapple Tart - 82 calories per piece
#12 Sugee  Cookie – 53 calories per piece

#1 BAK KWA

3 slices of Bak Kwa equates to 7 bowls of rice. We know how hard it is to resist these sweet pork jerky, but you should have no more than 1-2 regular slices in a day.

Average: 179 calories per slice

#2 CORNFLAKE COOKIE

These sweet treats are totally amazing to munch on, and we remember going crazy for these when we were kids. Unfortunately, all good things in life are fattening. We sure hate how these seemingly small and innocent cookies are so sinful.

Average: 82.8 calories per piece

#3 GREEN PEA COOKIE

You might think that green peas are healthy but since they are already processed and made into cookies, the calorie count for 3 small cookies is  a whopping 160. Lovely to much on indeed, but so very horribly bad for our waistline!

Average: 53.33 calories per piece

#4 KUEH BAHULU

This is a childhood favourite for many and it is something we must enjoy during the lunar festival. While no one is stopping you from treating yourselves to this Chinese New Year snack please note that it is not as innocent.

Average: 40 calories per piece

#5 KUEH BANGKIT

These melt-in-your-mouth coconut cookies are a definite crowd pleaser, and we love them too! Take no more than 5 in one day. Remember, you still have other Chinese New Year goodies to munch on too.

Average: 23 calories per piece

#6 KUEH LAPIS

We absolutely adore kueh lapis and it is something we have difficulties saying no to, but because of the amount of butter in it (that makes it so tasty), a slice of kueh lapis is a crazy 157 calories! Unfortunately, we love kueh lapis, but we do not enjoy running as much.

Average: 157 calories per piece

#7 LOVE LETTERS

Love letters are one of the most addictive Lunar New Year goodies; actually, any time of the year. It might interest you to know that  one love letter is 112 calories, making it a snack with one of the highest calorie counts.

Average: 112 calories per piece

#8 MINI DRIED SHRIMP SPRING ROLLS

These are really tiny and easy to forget how many you have already had. Always happens to us, so we feel you. But please read on to find out the calorie count per piece. Yes, it is very sickening.

Average: 22 calories per piece

#9 NIAN GAO

Nian Gao is a popular staple every Chinese New Year but the calorie count is too high a price to pay. We are definitely gonna cut a smaller slice for ourselves this year.

Average: 482 calories per serving

#10 PEANUT & ALMOND COOKIES

Peanut or almond – whatever the flavour, these can be very addictive. And each piece contains about 72 calories! You are welcome.

Average: 72 calories per piece

#11 PINEAPPLE TARTS

Our ultimate favourite, and sadly, the darnest thing to eat. We should be telling you to not eat more than 3 pieces, but we are finding it hard to practise what we preach ourselves.

Average: 82 calories per piece

#12 SUGEE COOKIES

Sugee cookies are the bomb! Another Chinese New Year snack that we love for the crunch and buttery taste, but the extra laps we have to jog for them… let’s just stick to 3 pieces.

Average: 53 calories per piece

*For our calorie calculations, we took an average from 5 different sources. It is important to note that our calculations are based on an average and will not be accurate for every single snack, as they all differ from each other, some more than others. Hence, our calculations provide you with the closest possible average to these popular Chinese New Year snacks, according to individual serving sizes and the most common way they are served.

Sources: My Fitness Pal, Fat Secret, Calorie Count, Calorie King, Spark People & USDA.

Illustrations for ladyironchef by Anna.

We Singaporeans love our hawker food – oh, yes we do. But as with all relationships in life, some love are a little more toxic than others. I got a local dietitian to help shed light on what dishes we should keep a distance from. Check out Singapore’s 10 unhealthiest hawker dishes, listed according to total calories. I do apologise for the impending heartbreak.

10. CHICKEN SATAY AND SAUCE
5 sticks of satay with 5g of sauce each (75g) = 185cal

Well, this is a small number – what’s the big deal, right? But this is a lot of calories, fat (10g) and sodium (249mg) in a small amount of food. Typically you’ll have satay alongside other dishes as well. Oh, and if you wolf down 10 sticks, you would have already hit about one-third of your daily fat allowance.

9. CHENDOL
Grass jelly, red bean and pandan jelly served in a sweet coconut milk base soup (368g) = 386cal

Who can resist the addictive combo of gula melaka and coconut milk? But it is precisely all of its sweet goodness that’s leading to the high calorie count. Plus, a bowlful has about nine teaspoons of sugar. Chendol has a high glycaemic index (GI), which means it’s digested and released into the body quickly, giving you a spike in energy that crashes, and leaves you tired and hungry quickly.

8. FRIED ECONOMIC BEE HOON
Fried vermicelli with fried luncheon meat and fried egg (273g) = 427cal

A favourite at breakfasts, this dish will almost hit your daily limit for cholesterol (300mg) at 219mg, so be careful with the rest of the day’s intake. Luncheon meats are also highly processed and contain a lot of MSG, which will make you thirsty. Try to reach for water instead of a sweet drink.

7. BLACK FRIED CARROT CAKE
Fried radish with egg and sweet sauce (295g) = 493cal

This dish scores high marks not just in taste but in all the wrong nutrients as well. There is a lot of fat in it (35g), because it’s usually cooked in pork lard. There is also a lot of sugar from the sweet sauce (up to 6 teaspoons) and about 1,289mg of sodium – this is more than half of your 2,000mg daily requirement.

6. MEE GORENG
Yellow noodle with vegetables, egg, cooked in tomato and chilli sauce (309g) = 500cal

This one’s a real danger for adults with hypertension as the salt content of 1,851mg is close to one entire day’s requirement of 2,000mg. A large proportion of mee goreng’s calories come from fat (20g), which makes the quality of the calories low. A dish with high quality calories would be a better balanced one (think salads with olive oil dressing and lean meats).

5. LAKSA LEMAK
Noodles with prawns and fish cakes in coconut-based soup (540g) = 591cal

The richness of the coconut milk which gives laksa that wonderful full-bodied mouthful is also the undoing of this dish – nutritionally. More that half the fat (32g) comes from saturated fat (17.8g), which is harmful to the heart. The sodium levels are right up there as well at 1,588mg.

4. CHICKEN RICE
“Roasted” chicken with skin, served with rice and chilli sauce (382g) = 607cal

The rice, while delicious, was cooked swimming in chicken fat. The total fat count here is at 23g, which is about one-third, or half of your daily requirement, depending on your gender. A fatty meal takes about four hours to digest – a plate of this will leave you sluggish and sleepy after you eat it, especially with a rush of serotonins (a feel-good hormone) from the high carbohydrate content. Again, watch the sodium too (1,287mg).

Read: recommendations on some of the best chicken rice in Singapore.

3. NASI LEMAK
Coconut rice with fried chicken wing, fried egg, fried anchovies and chilli sauce (306g) = 657cal

This one’s my personal favourite and I’m horrified to find it third on the list. The fat content of 25g is high and it’s all thanks to the rich coconut milk-soaked rice and deep fried accompanying dishes. At 657 calories, this exceeds your “budget” for a meal, based on a 1,800cal diet.

2. MEE SIAM
Thin, white rice noodle, hard boiled egg and dried beancurd in tangy gravy (655g) = 694cal

A bowlful of mee siam always looks so unassuming, until you find out about the high amount of carbohydrates from the noodles and sugar-laden gravy (92g). This dish also takes home the award for highest amount of sodium, clocking in a whopping 2,659mg – that’s one entire day’s allowance and a third of tomorrow’s.

1. CHAR KWAY TEOW
Rice noodles fried with cockles, Chinese sausage and sweet sauce (384g) = 744cal

This tasty plate of wok hei-heavy kway teow noodles tops the list at 744 calories. It is also extremely heart-unfriendly with it’s high levels of fat (38g) – of which 70% is saturated fat (29.2g) – and cholesterol (234mg). It gets most of its calories from the sweet sauce, highly processed meats and pork lard used. Also take note of the sodium levels, which sits at 1,459mg.

So there you go, remember that you don’t have to cut these hawker favourites from your life forever – they are after all, as Singaporean as they come. Enjoy them no more than once a week, and choose healthier dishes for your other meals on the days you decide to indulge.

Expert source: Jaclyn Reutens, clinical dietitian at nutrition consultancy Aptima Nutrition & Sports Consultants www.aptima-nsc.com

About the writer:
Ruby Tan used to write for Her World, and is now a freelance writer with a dream to travel the world. She believes that the some of best things in life don’t have to be bought. If you want to make a friend, share travel tips and advice, or even to discuss deeply about life, write to her at rubytan.work@gmail.com