Health Calculator

Source: All information below are taken from Health Promotion Board (HPB)

Rice & Porridge

Food Units (g) Energy/ Calories (kcal) Fat (g) Sat. Fat (g) Sodium (mg)
Chicken rice (Steamed) 330 557.7 13.86 4.95 697.95
Chicken rice (Roast) 330 596.27 22.44 8.58 1263.9
BBQ Pork Rice 327 604.95 16.35 11.9 879.63
Duck Rice 410 692.9 20.5 6.11 561.7
Duck (Yam) Rice 350 556.5 9.8 2.59 1081.5
Claypot Rice 597 899.08 37.01 15.52 2185.02
Fish Porridge 559 210.74 2.8 0.01 1347.19
Pork Porridge 648 370.66 15.55 5.83 1529.28
Minced Pork Porridge 630 346.5 13.2 3.9 1864.8
Seafood Porridge 607 366.02 8.32 3.4 1082.28
Century Egg Porridge 512.36 224.52 4.71 2.31 834.43
Cuttlefish Porridge 570 473.1 5.13 2.28 1088.7
Duck Porridge 573 595.92 17.19 6.3 1272.06
Chicken Porridge 510.8 181.33 5.62 2.04 1307.65

Malay & Indian

Food Units (g) Energy/ Calories (kcal) Fat (g) Sat. Fat (g) Sodium (mg)
Nasi Briyani 689 861.25 35 12.26 229.57
Nasi Goreng 430.1 919.6 27.23 24.3 976.76
Mee Siam 437 362.7 18 1.97 697.1
Mee Goreng 331 602.42 6.62 2.09 870.33
Mee Rebus 571 571 17.13 5.77 2164.09
Roti Prata 60 162.6 7.14 3.38 260.4
Roti Prata with Egg 117 287.59 14.27 5.8 362.82
Roti Prata with Onion 127 303.53 14.1 6.69 429.26
Roti John 252.5 722.38 34.59 18.18 2014.95
Murtabak Chicken 91 954.72 39.94 17.47 3082.56
Murtabak Mutton 211.4 785.98 36.49 14.69 2879.15
Ketupat 95 87.64 0 0 3.8
Mee Soto 541 432.8 12.98 5.41 2677.95
Dry Mee Siam 368 563.04 19.87 8.17 1008.32
Masala Thosai 225 362.25 13.28 5.76 778.5
Bee Hoon Soto 902.21 358.72 17.32 6.77 1537.37
Chicken Masala 455 859.95 49.6 18.65 2329.6
Chicken Rendang 116 252.29 16.94 5.8 741.24
Mutton Rendang 204 371.29 18.56 9.59 1309.68
Beef Rendang 267 596.03 34.44 16.55 1337.67
Paper Thosai 50 152.5 5.4 2.75 218.5
Tauhu Goreng 403 769.73 43.93 17.33 4094.48
Indian Fried Mee 419 720.68 31.43 12.57 2417.63
Kway Teow Goreng 170 292.95 12.92 5.27 880.6
Chapati 46 143.38 5.01 2.35 119.14
Naan 113 344.65 9.27 1.81 554.83

Noodles

Food Units (g) Energy/ Calories (kcal) Fat (g) Sat. Fat (g) Sodium (mg)
Ban Mian – Fish Head 858 868.3 30.89 12.87 2656.37
Ban Mian – Soup 528 475.2 21.65 8.45 2196.48
Beef Noodle Soup 817.99 192.06 1.96 0.98 1072.79
Dry Beef Noodle 496 500.96 5.46 2.48 2251.84
Dry Wanton Noodle 330 410.92 11.88 4.95 1501.5
Wanton Noodle Soup 545 290.47 4.91 0.01 1803.95
Dry Chicken and Mushroom Noodles 397 440.67 14.69 5.56 1699.16
Chicken and Mushroom Noodles Soup 653 346.09 6.53 2.61 1782.69
Fried Kway Teow 181 284.17 7.42 2.35 401.82
Hokkien Noodles 442 521.56 19.01 7.34 1423.24
Laksa 389 540.71 21.36 12.1 615.16
Chicken Curry Noodles 532 807.58 51.87 25.27 2581.26
Dry Chicken Feet Noodles 409 486.71 16.36 5.48 1787.33
Chicken Feet Noodle Soup 628 452.16 15.7 5.97 1997.04
Soya Sauce Chicken Noodles 352 519.2 22 7.78 998.98
Dry Duck Noodle 327 500.31 15.04 5.23 1370.13
Duck Noodle Soup 539 506.66 18.86 6.47 1961.96
Seafood Claypot Noodle 555 677.1 43.29 18.31 3413.25
Fish Ball Soup (Bee Hoon) 241 226.54 3.42 1.18 576.4
Fish Ball Soup (Kway Teow Mee) 241 395.24 9.64 2.4 445.85
Fish Ball Soup (Mee Tai Mak) 241 139.78 2.41 0 686.85
Fish Ball Soup (Macaroni) 241 21.69 2.41 0 785.66
Fish Ball Soup (Noodles) 241 195.21 2.41 2.41 710.95
Dry Fishball Mee Pok 450 481.5 13.5 5.72 2551.5
Dry Mushroom And Minced Pork Noodle 311 510.66 22.7 9.17 1490.62
Mushroom And Minced Pork Noodle Soup 594 380.75 12.24 4.69 1731.51
Prawn Noodle Soup 503 543.24 5.83 1.86 1146.44
Dry Prawn Noodle 345 460.93 13.11 6.21 1935.45
Satay Bee Hoon 614.24 461.85 22.91 10.81 2384.11
Chicken Macaroni Soup 483 198.56 1.45 0.48 1709.82
Fried Bee Hoon (Plain) 199 250.18 4.97 2.39/td> 819.88
Fried Bee Hoon (Vegetarian) 362 548.54 16.65 7.96/td> 1538.5
Lor Mee 640 595.2 17.28 6.85/td> 3315.2
Kway Chap 611 649.85 26.27 11.61/td> 2303.47

Others

Food Units (g) Energy/ Calories (kcal) Fat (g) Sat. Fat (g) Sodium (mg)
Carrot Cake White 350 402.5 32.55 14.04 1326.5
Carrot Cake with Dark Sauce 295 492.65 35.4 14.1 1289.15
Curry Chicken 706 1164.9 74.13 31.91 2075.64
Bak Kut Teh 458 348.08 25.19 10.08 1415.22
Tom Yam Mixed Seafood Soup 668 285.24 18.57 8.68 2638.6
Chicken Herbal Soup 420 214.82 10.08 3.78 1045.8
Popiah 139.89 187.57 11.19 3.64 675.67
Chinese Mutton Soup 533 389.09 27.18 13.33 1460.42
Rojak (Chinese style) 315 559.38 24.57 9.77 856.8
Chee Cheong Fun (Plain with sauce) 101.33 133.2 2.23 1.01 271.56
Chee Cheong Fun (Shrimp) 98 159.74 8.92 3.53 328.3
Chee Cheong Fun (Char Siew) 100 80.7 38.87 0.8 254

Western

Food Units (g) Energy/ Calories (kcal) Fat (g) Sat. Fat (g) Sodium (mg)
Chicken Chop 327 572.25 24.2 10.14 1726.56
Chicken Nugget 20 57.6 3.34 1.14 129.8
Pork Chop (89g) 187.15 375.98 14.39 5.09 938.37
Fish And Chips 268 849.56 47.44 20.1 624.44
Fish Nugget 15.2 43.02 2.36 0.82 254.6
Lamb Chop 395 857.15 51.11 26.46 1765.65
Chicken Wing 96 307.69 21.31 5.86 73.92
Spring Chicken 430 997.6 75.68 32.59 322.5

Waffles

Food Units (g) Energy/ Calories (kcal) Fat (g) Sat. Fat (g) Sodium (mg)
Waffles (Kaya) 115 400.08 18.71 11.7 54.51
Waffles (Plain) 95 352.45 15.11 5.93 120.65
Waffles (Blueberry jam) 126 416.3 16.71 9.95 59.47
Waffles (Peanut butter) 113 459.57 25.63 11.63 102.157
Waffles (Red bean) 131 540.24 24.37 13.11 56.46

Tze Char

Food Units (g) Energy/ Calories (kcal) Fat (g) Sat. Fat (g) Sodium (mg)
Hor Fun 439 324.86 10.89 3.51 342.11
Seafood Fried Rice 428 907.36 32.96 13.61 1245.48
Pineapple Fried Rice 438 814.68 26.72 11.39 2553.54
Vegetarian Fried Rice 335.30 579.4 15.79 6.44 1278.16
Salted Fish Fried Rice 224.54 534.41 20.66 6.31 1428.07
Rice with Stewed Beef 392 599.76 18.42 7.37 764.4
Ngoh Hiang 72 180.72 10.3 6.19 251.28
Ipoh Hor Fun 449 453.49 13.92 4.49 1638.85
Fried Tung Hoon 437 498.18 23.6 10.05 1380.92
Fried Hor Fun 693 748.44 27.03 11.16 1884.96
Fried eggs with oysters 222.63 535.45 46.84 24.78 658.78
Omelette with Onion 248 674.56 58.28 20.19 1230.08
Sliced Fish Bee Hoon 960.76 358.65 1.15 0.1 342.32
Butter Crab 288 861.12 63.07 29.95 2986.56
Pepper Crab 266 351.12 16.68 6.12 2378.04
Chilli Crab 797.32 1128.14 67.77 31.1 4273.64
Seafood Ee Mee 685 1006.95 60.97 25.35 2123.5
Mui Fun 797 720.49 15.94 7.17 1657.76
Hotplate Tofu 416 782.08 71.14 28.29 1580.8
Cereal Prawns 450 1107 80.1 41.4 2578.5
Hong Siew Tofu 411 563.07 46.03 16.85 912.42
Hong Kong Noodle 408 693.6 37.13 14.28 1562.64

Hot Beverages

Food Units (g) Energy/ Calories (kcal) Fat (g) Sat. Fat (g) Sodium (mg)
Coffee ‘O’ 200 4.77 0 0 4
Coffee with milk 200 116 5.2 2.48 38
Coffee ‘C’ 200 90 2.4 1.28 50
Tea ‘O’ 200 2 0 0 2
Tea with Milk 200 118 2.2 1.1 20
Tea ‘C’ 200 82 2 0.96 18
Cocoa ‘O’ 200 25.48 0.66 0.35 7.77
Cocoa with Milk 200 70 1.8 1.2 36
Cocoa ‘C’ 200 49.43 1.07 0.63 12.97
Horlick ‘O’ 200 115 0.9 0.4 159
Horlick with Milk 200 70 1.44 0.96 48.2
Horlick ‘C’ 200 138.95 1.31 0.68 164.2

Dim Sum

Food Units (g) Energy/ Calories (kcal) Fat (g) Sat. Fat (g) Sodium (mg)
Big Pau 120 348 13 5.4 624
Small Pau 104 301.6 13.52 4.68 540.8
Char Siew Pau 100 133.83 5.39 2.03 174.02
Chicken Pau 91 214.76 10.19 3.46 250.25
Tow Sar Pau 67 205.02 6.37 2.81 89.78
Lian Yong Pau 56 169.68 4.42 1.96 54.88
Yam Pau 62 174.22 4.03 1.86 44.02
Chai Pau 77 150.15 4.7 2 281.05
Siew Mai 27.3 81.9 6.12 2.07 48.87
Loh Mei Kai 170 367.37 8.33 3.06 678.3
Char Siew Soh 61 165.44 11.09 5.76 156.2
Har Gow 18 27.36 0.74 0.34 74.16
Spring Roll 22 69.96 4.22 1.74 141.24

Yong Taufu

Food Units (g) Energy/ Calories (kcal) Fat (g) Sat. Fat (g) Sodium (mg)
Yong Tauhu 363.3 730.23 3.63 0 566.75
Yong Tauhu (Without noodles, Mixed items served with sweet sauce and chilli sauce) 313.3 296.53 15.04 6.58 1676.16
Yong Tauhu (Laksa, With noodles) 602 632.1 37.32 23 2215.36


Adults

Age
Male
Female
Low
active
Moderate
active
Very
active
Low
active
Moderate
active
Very
active
18-29 years
2280
2270
3720
1745
2070
2840
30-59 years
2185
2590
3560
1720
2035
2800
>60 years
1885
2235
3070
1570
1865
2560

Based on Oxford equation (Henry, 2005) and NHS 2010 mean weights

 

Examples of diffrent activity levels:

Category Description
Light Physical Activity
  • ¬†Individuals who spend several hours at school or in sedentary occupations
  • Individuals who do not practice physical sports regularly
  • Individuals who generally use motor vehicles for transportation
  • Individuals who spend most leisure time in activities that require little physical effort (e.g. watching TV, reading, using computers)
Moderate Physical Activity
  • ¬†More strenuous than described for a light lifestyle, but not as demanding as a vigoruous lifestyle as described below (e.g. individuals who work as kitchen staff or cleaners)
  • Individuals who participate in regular leisure time activity, such as walking, cycling or gardening, for several hours each week
Vigorous Physical Activity
  • ¬†Individuals who walk or ride bicycles everyday over long distances
  • Individuals who practice sports or exercise that demand a high level effort for several hours, several days of the week
  • Individuals who engage in energy-demanding occupations or perform energy-demanding chores for several hours each day (e.g. heavy industrial work, construction work or farming)

Adapted from FAO/WHO/UNU, 2004 and Hall KD, Sacks G, Chandramohan D, Chow CC, Wang YC, Gortmaker SL, Swinburn BA. Quantification of the effect of energy imbalance on bodyweight. Lancet. 2011 Aug 27;378(9793):826-37