Healthy Singaporean Food

What makes Singaporean food healthy or not

Singapore’s hawker centres offer food from Chinese, Malay, Indian and other traditions, so there is no single answer. A dish is usually lighter when it is steamed, boiled, braised or stir-fried with less oil, has more vegetables, and comes in a clear broth rather than a rich gravy. It is heavier when it is deep-fried, coconut-rich or sweet. Many home cooks also sort foods into “heaty” and “cooling” groups, an idea explained in our heaty and cooling foods guide, though that is a traditional belief and not a nutrition measure.

This is general information, not personal medical advice. If you have diabetes, high blood pressure, kidney disease or other conditions, ask a doctor or dietitian what suits you.

Lighter dishes to look for

These are dishes commonly named by health organizations and dietitians as better choices when ordered sensibly.

• Sliced fish soup: clear fish broth with vegetables, fish and rice vermicelli (bee hoon), rather than deep-fried fish.
• Yong tau foo: tofu, mushrooms, vegetables and fish paste items in soup. Choose boiled items over deep-fried ones and a clear soup over curry or sauce.
• Thunder tea rice (lei cha fan): rice topped with chopped vegetables, tofu and herbs, with a green herbal tea soup.
• Teochew porridge: plain porridge with steamed fish, steamed egg and vegetables, avoiding heavy braised or fried sides.
• Popiah: fresh spring rolls filled with turnip, bean sprouts and egg, which are not deep-fried.
• Bak chor mee or wanton noodle soup with greens: one Singapore dietitian quoted by a food site suggests mushroom and minced pork noodles can be a more balanced pick than fishball noodles, and that wanton soup with greens can fill you up without extra noodles.
• Ikan assam pedas: a tamarind-based fish stew that does not rely on coconut milk, which a dietitian quoted by the same site considers lighter than some fish curries.
• South Indian breakfasts: steamed idli served with sambar is a lighter option at Indian stalls; see traditional Indian breakfast foods.

Is fish bee hoon healthy?

It can be a reasonable choice. Sliced fish bee hoon soup has lean protein, vegetables and a clear broth. It becomes less light when the fish is deep-fried, when milk or creamy broth is added, or when you drink all the soup, since broths can be high in sodium. Brown rice vermicelli is available at some stalls. Because nutrient values vary a lot between stalls, treat any numbers you see online as rough estimates.

Dishes to enjoy less often

Rich, fried and sweet dishes are not forbidden, just best as occasional treats. Examples include:

• Dishes in curry or coconut gravy
• Deep-fried items like fish cakes, fried chicken and fritters
• Fatty braised meats and crispy roast pork belly
• Very sweet drinks and desserts

If you like roast meats, one dietitian-backed list suggests roast duck with the skin removed can be a lower-fat alternative to some other roast meats.

Ordering tips at hawker centres

The Singapore Health Promotion Board and cancer prevention groups share similar tips:

1. Look for the Healthier Choice symbol. It marks stalls that offer healthier options under the Healthy Dining Programme.
2. Ask politely for adjustments. Request more vegetables, less rice, or sauce on the side.
3. Choose soup over dry. Dry noodles often come with sauces that add fat and salt, but avoid drinking all of the soup.
4. Choose gentler cooking methods: steamed, boiled, braised, roasted or stir-fried rather than deep-fried or crispy.
5. Remove poultry skin and visible fat when you can.
6. Limit processed items such as fish balls and sausages.

Wholegrain swaps

Some stalls offer brown rice, mixed rice, multigrain noodles or brown rice vermicelli. Stall reviews have mentioned brown rice versions of mui fan, brown rice in porridge and multigrain wanton mee noodles. Availability changes, so ask when you order.

Drinks and desserts

Order your kopi or teh with less sugar. In local ordering terms, kosong means no sugar and siew dai means less sweet. Packaged drinks display Nutri-Grade labels, and lower-sugar grades are generally the better choice. For dessert, ask for less syrup, or choose fresh fruit.

Healthy street food and fast food choices

When people ask for the healthiest street food or fast food, there is no one answer. In a hawker centre, a steamed or soup-based dish with vegetables and lean protein is usually a better bet than fried food. At fast food outlets, look for grilled rather than fried items, skip sugary drinks and watch portion size. The same rule applies everywhere: balance across the day matters more than a single meal.

Cooking healthier Singaporean food at home

At home you control salt, oil and sugar:

• Use brown or mixed rice for chicken rice or porridge.
• Poach or steam chicken and remove the skin.
• Make fish soup with sliced fish, tomato, napa cabbage and chye sim in a light broth.
• Use less soy sauce and salt, and build flavor with ginger, garlic, herbs and chilli.
• Serve extra vegetables beside noodle or rice dishes.

If you like Asian street food more broadly, our Hawaiian party food recipes show how migrant cuisines blended in another part of the world.

FAQ

What is the healthiest fast food to eat at?

There is no single healthiest chain. Choose grilled, steamed or soup-based dishes, add vegetables, and skip sugary drinks.

Is fish bee hoon healthy?

Clear sliced fish soup with vegetables is generally a lighter option, but fried fish, creamy broths and large portions of salty soup make it less so.

What is the most healthy street food?

Steamed, boiled or soup-based dishes with vegetables and lean protein, such as yong tau foo in clear soup or popiah, are common recommendations.

What are the 10 healthiest foods to eat?

No official list applies to everyone. Vegetables, fruit, wholegrains, fish, legumes and unsweetened drinks are common themes in healthy eating advice. Ask a registered dietitian for guidance that fits your health needs.