Chinese New Year came early this year, and so did the snacks that make your taste buds dance. You pop a pineapple tart, maybe a kuih kapit (or three), and suddenly you’re in a committed relationship with Bak Kwa.
Curious about what’s really in these tasty bites? Don’t worry, though–we’re not about to kill the vibe. Whether you’re team ‘live to eat’ or ‘eat to live’, let’s take a closer look at the calories in your favourite CNY snacks–no guilt, just facts!
CNY snacks may be bite-sized, but don’t be fooled–they can be packed with hidden calories, fat, sugar and salt that can quickly add up.
Knowing your daily limits is important to keep these festive nibbles in check.
Now, let’s crunch the numbers and see how they stack up!
Derived from the Hokkien term for “dried meat”, Bak Kwa symbolizes growing prosperity each year. It is delicious but also packs a punch–just one slice has 370 calories, 10g of fat, 732 mg sodium (that’s one-third of your daily sodium limit!), and 43 g of sugar! For guilt-free enjoyment, slice it into smaller strips and share the love (and the calories)!
*Calculation of daily calories needs are based on 18 to 59 years old women with low activity levels: 1600 kcal
Pineapple tart is a Malaysian festive favourite and symbolizes good fortune. But don’t let the tiny size fool you! Packed with 93 calories, 4g of fats, 58 mg of sodium, and 6 g of sugar; one tart is like eating a small bag of potato chips in one bite! While you probably won’t stop at one, it’s best for you to have up to 2 pieces per day–before you munch on 4 doughnuts in 3 bites!
*Calculation of daily calories needs are based on 18 to 59 years old women with low activity levels: 1600 kcal
Nian Gao, or sticky rice cake, is a symbol of prosperity and is often fried to crispy perfection. But here’s the kicker: one slice/piece packs 220 calories, 12.6g of fat, 5.4 mg sodium, and 19 g of sugar–basically a bowl of rice in a bite! While it is a rare treat, just steam it to cut the calories in half, and enjoy it in moderation to keep the good vibes.
*Calculation of daily calories needs are based on 18 to 59 years old women with low activity levels: 1600 kcal
As the most “handy” snack, mandarin oranges are called ‘Kam’ in Hokkien, meaning gold, symbolizing wealth and prosperity. They’re low in calories at just 50 each, packed with vitamins A and C. Additionally, their antioxidants help neutralize free radicals and reduce the risk of chronic diseases such as heart disease, diabetes, and cancer.
*Calculation of daily calories needs are based on 18 to 59 years old women with low activity levels: 1600 kcal
The famous Chinese silver ingots–dumplings, are all about bringing in that New Year wealth. But here’s the catch: fried dumplings are usually a crunchy calorie bomb–82 calories and 5g of fat each, that’s like eating 4 steamed dumplings in one go! So, go for the boiling or steaming method to enjoy the delicious fillings without fried regrets.
*Calculation of daily calories needs are based on 18 to 59 years old women with low activity levels: 1600 kcal
Oolong tea is a perfect balance of green and black tea, giving you a fragrance taste with 1.9 calories in a cup! It is well known for its antioxidant effect, supports digestive health, and helps in weight management. If you need a healthier option for drinks, just opt for oolong tea, your taste buds and waistline will thank you!
*Calculation of daily calories needs are based on 18 to 59 years old women with low activity levels: 1600 kcal
That’s all for the tea I’ll be spilling to guide you through a healthier CNY. At the end of the day, just be mindful and remind yourself to consume in moderation. Gong Xi Fa Cai, and Happy Chinese New Year from BookDoc to you!
Cheah Kia Ning, Dietetics Intern
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- Nutrient Composition of Malaysian Foods, 1997. MyFCD. https://myfcd.moh.gov.my/
- Energy & Nutrient Composition of Food. Health Promotion Board. https://focos.hpb.gov.sg/eservices/ENCF/
- Recommended nutrient intakes for MALAYSIA RNI. Ministry of Health Malaysia. https://hq.moh.gov.my/nutrition/wp-content/uploads/2023/12/FA-Buku-RNI.pdf
- Malaysian Dietary Guidelines 2020. Ministry of Health Malaysia. https://hq.moh.gov.my/nutrition/wp-content/uploads/2024/03/latest-01.Buku-MDG-2020_12Mac2024.pdf
- Healthy Eating, Recipes For Healthy Living 2013. Ministry of Health Malaysia. https://hq.moh.gov.my/nutrition/wp-content/uploads/2023/12/Pdf-BI.pdf
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