Hawker Food

Its almost inevitable that we have to eat hawker food when we are out a few times a week. I've peeps asking me how can they know how much calories or fats there are in each serving of food from the hawker. There is no standard way to gauge. What I would advise is to stay clear of deep fried items and go for soupy stuffs (I don't mean thick gravy soupy stuffs like laksa though).

So to help everyone out, I've done some research as best as I can through the Internet and also some external sources. Here's a list of common hawker food with the estimated calories per portion:

Lor Mai Kai
Calories - 324kcal, Fats - 7g, Carbs - 56g, Protein - 9g

Porridge w/ Century Egg
Calories - 422kcal, Fats - 19g, Carbs - 62g, Protein - 1.9g

Porridge w/ Chicken
Calories - 211kcal, Fats - 7g, Carbs - 24g, Protein - 13.7g

Porridge w/ Fish
Calories - 258kcal, Fats - 3g, Carbs - 40g, Protein - 17.1g

Porridge w/ Minced Pork
Calories - 363kcal, Fats - 15g, Carbs - 38g, Protein - 19.1g

Chicken Rice
Calories - 618kcal, Fats - 23g, Carbs - 76g, Protein - 25.7g

Duck Rice
Calories - 706kcal, Fats - 30g, Carbs - 86g, Protein - 23.5g

Fried Rice
Calories - 511kcal, Fats - 20g, Carbs - 66g, Protein - 16g

Ban Mian
Calories - 476kcal, Fats - 22g, Carbs - 48g, Protein - 21.8g

Fish Slice Bee Hoon
Calories - 349kcal, Fats - 8g, Carbs - 48g, Protein - 22.3g

Char Kuey Tiao
Calories - 742kcal, Fats - 39g, Carbs - 76g, Protein - 22.7g

Hor Fun
Calories - 708kcal, Fats - 21g, Carbs - 104g, Protein - 25.1g

Chicken Macaroni Soup
Calories - 277kcal, Fats - 2g, Carbs - 43g, Protein - 21.6g

Mee Rebus
Calories - 555kcal, Fats - 19g, Carbs - 75g, Protein - 21.1g

Mee Siam
Calories - 520kcal, Fats - 15g, Carbs - 82g, Protein - 14.7g

Beef Noodles Soup
Calories - 303kcal, Fats - 2g, Carbs - 47g, Protein - 23g

Curry Chicken Noodles
Calories - 756kcal, Fats - 49g, Carbs - 46g, Protein - 34.3g

Fishball Noodles Dry
Calories - 368kcal, Fats - 8g, Carbs - 55g, Protein - 19.2g

Fishball Noodles Soup
Calories - 329kcal, Fats - 3g, Carbs - 58g, Protein - 18.4g

Wanton Noodles Dry
Calories - 407kcal, Fats - 12g, Carbs - 55g, Protein - 19.5g

Wanton Noodles Soup
Calories - 215kcal, Fats - 4g, Carbs - 31g, Protein - 14.4g

Bak Kut Teh
Calories - 342kcal, Fats - 25g, Carbs - 0g, Protein - 29.8g

Fried Carrot Cake
Calories - 466kcal, Fats - 24g, Carbs - 51g, Protein - 11g

Do be reminded that the above list is only an estimation. You will need to calculate your TDEE  before you can plan your food list. While tracking the calories the food gives out, its also wise to note the amount of fats you are taking in too.

I will continue to add to the list as I continue my research. Do not stop exercising, as I've discussed in my earlier entries that exercise and diet should complement each other to burn off your fats faster.

That's it for now, stay tuned to more entries on FatsOff - your partner in fat-burning!