A healthy diet is paramount to maintaining a healthy lifestyle. More often than not, eating healthy equates eating salads and quinoa. But that does not mean that the hawker fare Singaporeans love and know cannot provide us with the necessary nutrients and vitamins that we need too. You see, as long as we are conscious about picking healthier choices, those are baby steps to achieving a healthier lifestyle—slowly but surely.

Hawker food is the epicenter of Singaporean culture. But there is a common notion that hawker foods are not as healthy. As such, those of us in search of healthier options tend to give in to salad and grain bowls—which often take a massive toll on our wallets.

There are actually healthier options available in hawker centres that are generally lower in calories and some are even prepared with healthier oil or wholegrain ingredients.

Rejoice, for we now have 8 Healthier Hawker Food in Singapore Under S$5 for when you are broke but still want to eat healthier. Remember to look out for the Healthier Choice Symbol when placing your orders!

FATTY CHEONG – WANTON MEE

When it comes to roast and barbecued pork, Fatty Cheong, located at the ABC Brickworks Market & Food Centre remains an institution. With most of their offerings featuring fatty cuts of meat slathered in a gooey dark sauce, we can see why people would not typically associate them with being a healthier choice—but we stand corrected.

We got their Wanton Mee (S$3.50) that we noticed was listed as a healthier choice. Remember? It may not be healthy through and through, but as long as it is healthier (and there is a worse option), we are good.

Underneath the thick and dark gravy hid springy yellow noodles as well as thick, lean cuts of barbecued pork. The absence of fat, which made the texture less oily, made us feel so much better about our waistlines.

6 Jalan Bukit Merah
#01-120 ABC Brickworks Market & Food Centre
Singapore 150006
Tel: +65 9882 4849
(Closed on Thursdays)
Mon to Sun: 11am – 8.30pm
Nearest Station: Queenstown

ROS MUSLIM FOOD STALL – SOTO AYAM

Boasting a huge bowl of soup packed full of lean shredded chicken breast and rice cakes, the Soto Ayam (S$3) is one of the heartiest yet lightest alternatives around. The soup itself is considerably clear, as opposed to many of its other counterparts that come with a layer of oil floating on the top.

The broth brimmed with spices and comforting chicken flavour and the chicken itself was lean and fork tender. For something that is light but definitely not short on flavour, this is a great healthier choice.

6 Jalan Bukit Merah
ABC Brickworks Market Food Centre #01-05
Daily: 8am – 8pm
Nearest Station: Queenstown

SOON LEE STEW BEEF – STEW BEEF NOODLES

The Stew Beef Noodles (S$4) at Soon Lee Stew Beef is just the thing to get you by on a rainy day. For only S$4, what you get is a generous plate of tender beef brisket that sits atop springy yellow noodles, which is topped with a ladle-full of their homemade beef and herb-infused gravy.

For a bit of texture and some added flavour, chunks of soft carrot and daikon are also added. We also liked that the gravy was tasty without being overly salty.

120 Bukit Merah Lane 1
#01-16 Alexandra Village Food Centre
Singapore 150120
Daily: 11am – 8pm
Nearest Station: Queenstown

LIAN KEE – MINCED MEAT NOODLES

One can never really go wrong with a tasty bowl of minced meat noodles. Encompassing the essential components of sweet, salty, sour and umami, the minced meat noodles (S$3) at Lian Kee over at Alexandra Village Food Centre is done just the way we like it with a few minor tweaks to ensure that it stays relatively healthy.

For one, the ingredients used are fresh and the chef takes his time per bowl to ensure that every order is cooked properly with minimal oil—hence the long wait.

120 Bukit Merah Lane 1
#01-50 Alexandra Village Food Centre
Singapore 150120
(Closed on Mondays)
Tue to Sun: 7.30am – 2pm
Nearest Station: Queenstown

JIN DING XIANG PIG’S ORGAN SOUP CLAYPOT

Ang Mo Kio Market & Food Centre is filled with many food options and one of the more popular stalls is Jin Ding Xiang Pig’s Organ Soup Claypot. Specialising in a variety of pork and mutton herbal soups, their Bak Kut Teh (Pork Bone Soup, S$5) carries the Healthier Choice Symbol and it is lower in calories.

The pork fell off the bone so easily and was extremely lean with little to no fats, making it a healthier option compared to their other dishes.

However, the broth was the ultimate winner. Packed with spices and intense herbal flavours, it was a joy to slurp up. For just a mere $5, we had a very satisfying meal that didn’t guilt-trip us too much.

Ang Mo Kio Market & Food Centre
Blk 724 Ang Mo Kio Ave 6, #01-45
Singapore 560724
Nearest Station: Ang Mo Kio

AL ZAMIRA RESTAURANT

With a myriad of prata (S$1), biryani (S$5) and set options, this Indian Muslim stall does not fall short in providing great variety for its customers.

The Plain Thosai (S$1.50), however, deserves special mention for surprisingly being a healthier yet tasty alternative. For the aforementioned price, the crisp texture of the thosai and generous servings of accompanying gravy make for a superb deal indeed.

Apparently, eating healthy does not necessitate lavish spending after all.

724 Ang Mo Kio Ave 6, #01-04
Singapore 560724
(Closed on Sun)
Mon to Sat: 11am – 9.30pm
Nearest Station: Ang Mo Kio

YUNOS N FAMILY

This corner stall within the bustling Ang Mo Kio Market and Centre offers a vast selection of hearty Malay hawker fare at very reasonable prices.

The menu includes the famous Mee Soto (S$3), Mee Rebus (S$3), Gado Gado (S$3) and Satay (S$0.60/stick). You also have the option of customizing your meals with their readily available add-ons.

The broth of their highly raved Mee Soto is well-flavoured and the portion of springy yellow noodles is decent. This affordable bowl of goodness also has a lower calorie count, which means less guilt while indulging in it.

724 Ang Mo Kio Ave 6, #01-01
Singapore 560724
(Closed on Sun)
Mon to Sat: 11am – 9.30pm
Nearest Station: Ang Mo Kio

HOCK LAM STREET POPULAR BEEF KWAY TEOW

Hock Lam Street Popular Beef Kway Teow is also on our list of go-to when we crave hawker food but still need to toe the line of being healthy.

There is a variety of noodles as well as beef cuts from different parts of the cow. On a budget but still want something less sinful? You will be pleased to know that their Sliced Beef Noodles (S$5) option on their menu bears the Healthier Choice Symbol and it is lower in calories.

Dig into this delicious bowl of goodness served with a generous amount of sliced beef, bean sprouts and kway teow. This for less than 500 calories and reasonably priced at S$5? Count us in!

51 Old Airport Road, #01-22
Singapore 390051
Tue to Sun: 10.30am – 8.30pm
(Closed on Monday)
Nearest Station: Dakota

This post is brought to you by Health Promotion Board, Singapore.

So everyone knows that a plate of chicken rice is about 700 calories and that a laksa is not far away from that number – but who really knows how much of a punch that sugar cane drink can add to your meal?

We find out how many calories there are in popular hawker drinks in Singapore such as kopi, grass jelly, bandung, soya bean drink, milo dinosaur and more.

#1 KOPI (194G)

The morning caffeine hit of choice for many Singaporeans, young or old. It’s a concoction of strong brewed ground coffee mixed with condensed milk.

Calorie count of Kopi: 113

#2 KOPI-O (194G)

Instead of condensed milk, the black coffee is sweetened with sugar. It is much lighter in calories than Kopi.

Calorie count of Kopi-O: 66

#3 TEH (260G)

A strong, fragrant black tea mixed with condensed milk.

Calorie count of Teh: 153

#4 TEH-O (255G)

Just the tea with sugar – no milk! This is the lowest-calorie drink, out of all the entries on this list.

Calorie count of Teh-O: 64

#5 BANDUNG (250G)

This pink creation is made with rose syrup and evaporated milk, creating a sweet, floral-scented, milky delight.

Calorie count of Bandung: 158

#6 FRESH LIME JUICE (250G)

A refreshing, zingy drink that’s a favourite complement to a heavy zi char meal. Often has loads of sugar added into it to balance out the tartness.

Calorie count of fresh Lime Juice: 160

#7 SOYA BEAN DRINK (250G)

The drink is made by soaking and cooking soya beans, before blending it and straining the mixture to get the milk.

Calorie count of Soya Bean Drink: 158

#8 GRASS JELLY DRINK (235G)

You often get served this in a giant glass mug at the hawker centres. It’s made up of syrup and slivers of light-tasting grass jelly.

Calorie count of Grass Jelly Drink: 75

#9 MILO DINOSAUR (240G)

Who doesn’t love a milo dinosaur? A cold, chocolate malt drink mixed with condensed milk, and then heaped with an extra tablespoon of milo.

Calorie count of Milo Dinosaur: 270

#10 SUGAR CANE DRINK (263G)

This drink comes by squeezing out the liquid storedd in the fibres of a sugar cane plant.

Calorie count of Sugar Cane Drink: 126

CALORIES OF POPULAR HAWKER DRINKS IN SINGAPORE

As you can see, these drinks here (especially the cold ones), can add a significant number of calories to your meal.

Jaclyn Reutens, clinical dietitian at nutrition consultancy Aptima Nutrition & Sports Consultants, says, “The calories of these drinks come mainly from sugar, found in the condensed milk, syrup and pure white sugar. To enjoy our local creations without feeling too guilty, always ask for less sugar or a ‘less sweet’ drink.

Ordering it with a meal will also help neutralise the spikes in your blood sugar level when these drinks enter your body. If you have frequent spikes, you’ll crave more sweet drinks and food. Apart from the teh and kopi that most of us need for our daily caffeine fix, try to limit the other drinks to less than twice a week.”

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.

Calorie count provided by Jaclyn Reutens. Illustrations for ladyironchef by Anna.

We pit 20 hawker favourites with similar taste profiles together, to see who comes up tops as the healthier choice. Will duck rice beat out chicken rice? And should you go for black fried carrot cake or char kway teow? I got the help of Clement Gan, nutritionist at nutrition consultancy Eat Right, to help me play judge.

Here is the battle of 20 Singapore’s hawker food. Which is healthier?

#1 WANTON MEE (330G) VS BAK CHOR MEE (311G)
Calorie count: 407 cal vs 511 cal
Winner: Wanton Mee

Both dishes are quite similar in nutritional content but bak chor mee has twice the amount of fat compared with wanton mee (23g vs 12g). You can thank the delicious globs of minced pork, which are usually high in fat, since it’s made up of different cuts of meat. Both of these noodle dishes could use more vegetables to up the fibre content though, so ask the hawker auntie or uncle for just that! Watch out for the sodium levels too, which are quite high – ask for less sauce and drink less of the soup.

#2 CHICKEN RICE (320G) VS DUCK RICE (410G)
Calorie count: 618 cal vs 673 cal
Winner: Neither – it’s a tie!

They both have similar a calorie count, are good sources of protein and are both fat-laden. Some ways to up the health factor on these delicious Singapore signatures would be to remove the skin from the poultry and order a side of steamed vegetables to get more fibre, vitamins and minerals. Also, go easy on the sauces! With the chicken rice, you can mix in white rice to tone down the fat content and enjoy the same savoury kick.

#3 INDIAN ROJAK (290G) VS CHINESE ROJAK (300G)
Calorie count: 752 cal vs 443 cal
Winner: Chinese Rojak

Both dishes comprise a medley of ingredients doused in a sweet, peanut-y sauce. However, the winner is clear because of the difference in preparation between the two dishes.

The food items in indian rojak are coated with flour, herbs and spices, then deep-fried. Chinese rojak uses fresh fruits and vegetables, and cooked ingredients tossed in a paste. The former therefore has a high fat, sodium and calorie count, and you should only treat yourself to it occasionally. The one up side? It often contains tempeh, which is a good source of gut-loving probiotics.

#4 CHENDOL (368G) VS ICE KACANG (500G)
Calorie count: 386 cal vs 255 cal
Winner: Ice Kacang

Both contain similar amounts of carbohydrates (59g vs 57g) but chendol contains significantly more fat than its fellow icy dessert (15g vs 1g), thanks to the coconut milk. While coconut milk does contain some good fat, too much can also raise your cholesterol levels. If you, like me, are a chendol fan, consider asking the hawker to mix the coconut milk with some low-fat milk – or just share a bowl with a friend to minimise the damage.

#5 CHAR KWAY TEOW (385G) VS BLACK FRIED CARROT CAKE (500G)
Calorie count: 742 cal vs 493 cal
Winner: Neither – it’s a tie!

When you are after that wokhei-heavy, sweet black sauce taste, these are the two dishes you’ll think of. While the calorie count for chye tao kuey is lower, it is also much lower in protein – it has 2g compared with 22.7g in char kway teow (which is cooked with a variety of seafood).

Protein is what makes you feel fuller and for a longer time, so you won’t be reaching out for a snack soon after your meal. Bear in mind that both dishes are high in fat and sodium, thanks to the liberal use of cooking oil and kecap manis – plus they both have little or no vegetables. Enjoy these babies once in a while!

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#6 GADO GADO (148G) VS MEE REBUS (515G)
Calorie count: 256 cal vs 571 cal
Winner: Gado Gado

Take note that a portion of gado gado is much smaller than a bowl of mee rebus. But even so, it’s a clear winner. Gado gado will give you more dietary fibre per serving (10g), than the latter (8g), since it’s made up of blanched vegetables and steamed potatoes. If you equalise the portion size, the malay salad dish wins over its noodle counterpart in terms of protein too. Finally, it’s chockfull of potassium (even more than a medium-sized banana!), which helps to regulate blood pressure. It’s one undoing? It can be rather high in carbohydrates (41.5g) for such a small serving, thanks to the potatoes.

#7 TAU SUAN (325G) VS PULUT HITAM (375G)
Calorie count: 293 cal vs 290 cal
Winner: Tau Suan

Both desserts are actually very similar in terms of calories and nutrients – they both have a high dietary fibre content and a considerable amount of carbohydrates. Tau suan beats out pulut hitam because it has a significant amount of calcium, contributing to almost 25% of your daily needs (based on a 2,000 cal diet). It also has a lower glycaemic index, which means it will not have that spike-and-crash effect on your blood sugar levels. Enjoy your pulut hitam if you must, but try to go easy on the coconut milk.

It is amazing how much our nation loves food. Our day-to-day conversation inevitably revolves around food. And the best part is for a fraction of the price, you get something no less satisfying than a meal in a high-end restaurant. So here is a guide to introduce 10 of the best Singapore Hawker Food.

#8 CHAPATI (1 PIECE, 40G) VS THOSAI (1 PIECE, 91G)
Calorie count: 165 cal vs 196 cal
Winner: Both!

Having either one would be making a healthier decision already – especially over something like high-fat roti prata. Chapati and thosai are both pan-fried with little or no cooking oil, so they’re lower in calories and fat. They both also have a low glycaemic index, with thosai rating a little higher since it contains white rice. The two indian staples are seldom eaten on its own so make the right choices with your side dishes – pick a vegetable one for more fibre, vitamins and minerals, and a meat one to fill up on protein. Remember to go easy on the sauces too!

#9 PRAWN MEE (574G) VS SLICED FISH NOODLE SOUP (686G)
Calorie count: 294 cal vs 500 cal
Winner: Prawn Mee

This result surprised even nutritionist Clement. After all, sliced fish noodle soup has often been touted as the healthier choice. Prawn mee wins because it has a lower glycaemic index, keeping you feeling fuller for longer. Otherwise, both dishes are actually very high in sodium, low in dietary fibre and consists of a good amount of protein from the seafood and meat sources. Hard as it is, try not to finish the prawn mee soup, and order a side of steamed vegetables to improve your meal.

#10 SEAFOOD FRIED RICE (428G) VS HOKKIEN MEE (400G)
Calorie count: 907 cal vs 522 cal
Winner: Hokkien Mee

This doesn’t mean you can have hokkien mee every day, okay? It’s still quite a sinful treat. While the noodle dish has less calories, it’s got more sodium (1,423mg) and less protein (18g) compared with the seafood fried rice (1,245mg and 28g respectively). On the other hand, seafood fried rice has almost double the amount of carbohydrates (125g vs 69g) and fat (33g vs 19g), leading to the high calorie count.

Both dishes also do not provide you with enough dietary fibre and have high cholesterol levels, thanks to the seafood and seafood broth used. Enjoy these dishes only occasionally, or share them. You can also order some extra steamed vegetables to up the health-factor of these local favourites.

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