Healthier Hawker: Food ideas for breakfast!

Posted October 7 2022, By Justin Lim & Tarina

Hawker foods found in Singapore are a staple of our nation's diet. 

However, they are equally and notoriously famed for being high in carbohydrates, saturated fat, and sodium, all of which with excessive intake have been linked to increased risk of chronic disease and poorer health outcomes. [1,2]

However, with knowledge and being conscious of our dietary choices, here are some hawker gems that are healthier options and some more alterations that you might want to request to make it a little healthier.

---

Let’s dive in,

Tau Huay Beancurd without syrup (240g) 

If you fancy a light breakfast, tau huay is a great option. Opt for less/no syrup versions or swap the syrup to plain soy milk for a higher protein boost. 

• Calories 53g

• Carbs 4.5g

• Sugar 1.2g 

• Proteins 5.5g

• Fat 1.4g

• Fibre 0.3g

Sliced fish bee hoon soup milk/no milk (830g)

Sliced fish bee hoon is known by locals as the “healthier choice” and rightly so, with fish providing high protein content it makes for an easy breakfast or lunch option that is often filling. Opt for more vegetables and non-fried fish version. Leave some soup behind as it is high in sodium.

• Calories 375kcal 

• Carbs  51g 

• Sugar 5.8g 

• Protein: 31g 

• Fat 4.17g 

• Fibre 3.33g

Thunder Tea Rice

You’ll find this amazing Hakka dish in most hawkers and food court. with rice, nuts, and vegetables and served with a side of green soup. It's high in protein and fibre, swap the white for brown rice.

• Calories 480kcal

• Carbs 66g

• Sugar 0

• Protein 18g

• Fat: 18g

• Fibre: 11g

Plain Thosai (45g)

Thosai is a great lite alternative to prata if you are craving Indian food. Opt for thosai with onion to increase fibre content.

• Calories 97kcal

• Carbs 17.6g

• Sugar 1g

• Protein 2g

• Fat: 2g

• Fibre: 0.6g

Wanton Mee

Wanton mee is suitable for someone trying to limit their caloric intake and is relatively low in saturated fat. Choose boiled dumplings over deep-fried dumplings and request more vegetables for extra fibre goodness.

• Energy 431kcal

• Carbs 58.8g

• Sugar 10.6g

• Protein 20.7g

• Fat: 12.6g

• Fibre: 5.6g

Soto Ayam

Soto Ayam is a soupy Indonesian dish flavoured with turmeric for that rich yellow colour. It’s a great option for someone looking for a light meal, without packing too many calories. Request for more beansprouts for additional fibre, and leave some of the soup behind to limit sodium content.

• Energy 222kcal 

• Carbs 17.6g

• Sugar 6.3g

• Protein 19.4g

• Fat: 8g 

• Fibre: 2.4g 

Regular health screenings can detect, prevent and slow chronic disease progression.
Click here to book your health screening.

Download nBuddy to find out how many calories you need! If you do not enjoy the foods mentioned or have trouble finding hawker foods that are healthy, nBuddy “thumbs up/down” will serve as your trusty guide. Click here to download nBuddy iOS or nBuddy Android.

---

References:

1. Larsson SC, Burgess S. Causal role of high body mass index in multiple chronic diseases: a systematic review and meta-analysis of Mendelian randomization studies. BMC Med. 2021;19(1):320. Published 2021 Dec 15. doi:10.1186/s12916-021-02188-x .

2.  Jayedi A, Soltani S, Abdolshahi A, Shab-Bidar S. Healthy and unhealthy dietary patterns and the risk of chronic disease: an umbrella review of meta-analyses of prospective cohort studies. Br J Nutr. 2020;124(11):1133-1144. doi:10.1017/S0007114520002330