Singaporeans love hawker centres and coffee shops for their convenience and good and affordable food. As you go about making your choice, you may consider the cooking method and the perceived amount of calories, but do you stop to have a ponder around the sodium content in them? Do you know that some of our lower calorie foods may actually contain higher sodium content in them?
Without being mindful of our food choices, we may be exceeding our recommended daily sodium intake of 2,000mg (equivalent to 5g of salt, i.e. less than 1 teaspoon) without our knowledge. Over time, this overindulgence may lead to an increased risk of developing high blood pressure and cardiovascular disease.
Here are 10 high-sodium hawker food that might bust your daily recommended limit in just one sitting.
Watch out.
10. Sliced Fish Bee Hoon Soup (without milk)
Sodium content: 1,413mg (~70% of the recommended daily sodium limit)
Where is the sodium?
It’s in the soup! Salt and MSG is usually added to make the soup flavourful. This dish is generally low in energy and fat, however higher in sodium intake, be mindful around finishing up the entire bowl of soup as you enjoy this dish!
How to enjoy this dish?
- Having some soup is fine, encourage to reduce/limit but do not finish the entire bowl.
- Ask for more vegetables to increase fibre content.
- Have the dish on its own without dipping into additional side condiments like soy sauce and chilli.
Activities to burn away calories*:
- 45 minutes of cycling
- 28 minutes of running
| Calories | Protein | Fat | Saturated Fat |
| 349 kcal | 22g | 8g | 3.5g |
| Dietary Fibre | Carbohydrates | Cholesterol | Sodium |
| 3.4g | 48g | 28mg | 1,413mg |
9. Hokkien Mee
Sodium content: 1,423mg (~71% of the recommended daily sodium limit)
Where is the sodium?
It’s in the gravy that gives the flavour and moisture, and the chilli paste added to give it the final kick. This dish is also high in saturated fat and cholesterol.
How to enjoy this dish?
- Eat in moderation.
- Do not finish the gravy.
- Go easy on the chilli paste.
- Ask for less salt.
Activities to burn away calories*:
- 66 minutes of cycling
- 42 minutes of running
| Calories | Protein | Fat | Saturated Fat |
| 522 kcal | 18g | 19g | 7.3g |
| Dietary Fibre | Carbohydrates | Cholesterol | Sodium |
| 4.4g | 69g | 133mg | 1,423mg |
8. Mee Soto
Sodium content: 1,537mg (~77% of the recommended daily sodium limit)
Where is the sodium?
This dish is lower in calories and cholesterol, however the sweet broth is its deceiving front! Salt and MSG are added while cooking to gives it the oomph.
How to enjoy this dish?
- Reduce/limit your soup to reduce overall consumption of sodium intake.
- Ask for more vegetables (e.g. beansprouts) to increase your fibre content.
Activity to burn away calories*:
- 46 minutes of cycling
- 29 minutes of running
| Calories | Protein | Fat | Saturated Fat |
| 359 kcal | 20g | 17g | 6.8g |
| Dietary Fibre | Carbohydrates | Cholesterol | Sodium |
| 3.5g | 31g | 62mg | 1,537mg |
7. Chicken Nasi Biryani
Sodium content: 1,656mg (~68% of the recommended daily sodium limit)
Where is the sodium?
Think twice before you drizzle more curry over your rice. The gravy has a lot of hidden sodium in it. Salt is also added as a marinate for the chicken.
How to enjoy this dish?
- Go easy on the curry.
- Consume a smaller portion by sharing it with someone.
Activities to burn away calories*:
- 112 minutes of cycling
- 71 minutes of running
| Calories | Protein | Fat | Saturated Fat |
| 877 kcal | 39g | 35g | 14.8g |
| Dietary Fibre | Carbohydrates | Cholesterol | Sodium |
| 8.4g | 102g | 158mg | 1,656mg |
6. Mutton Soup
Sodium content: 1,658mg of sodium (~83% of the recommended daily sodium limit)
Where is the sodium?
This dish is lower in calories and fat, higher in protein. However, it is the sodium content in this dish to watch out for. The added salt and MSG is what makes your soup delicious.
How to enjoy this dish?
- Having some soup is fine, but try to reduce/limit and not finish the entire bowl.
- Share this dish with your loved ones.
Activities to burn away calories*:
- 27 minutes of cycling
- 17 minutes of running
| Calories | Protein | Fat | Saturated Fat |
| 211 kcal | 20g | 9g | 3.2g |
| Dietary Fibre | Carbohydrates | Cholesterol | Sodium |
| 6.3g | 13g | 39mg | 1,658mg |
5. Wanton Noodles (Soup)
Sodium content: 1,804mg of sodium (~90% of the recommended daily sodium limit)
Where is the sodium?
This dish is lower in calories and fat, however higher in sodium. The sodium is found in the soup and marination used for the pork dumplings and char siew.
How to enjoy this dish?
- Having some soup is fine, but try to reduce/limit and to not not finish the entire bowl.
- Ask for more vegetables for a more healthier and balanced meal.
Activities to burn away calories*:
- 41 minutes of cycling
- 26 minutes of running
| Calories | Protein | Fat | Saturated Fat |
| 318 kcal | 25g | 7g | 1.9g |
| Dietary Fibre | Carbohydrates | Cholesterol | Sodium |
| 1.7g | 36.6g | 76mg | 1,970mg |
4. Lontong with Sayur Lodeh
Sodium content: 1,930mg (~ 97% of the recommended daily sodium limit)
Where is the sodium?
This dish is higher in fibre and a good source of protein. The sodium content comes from all the flavours in this dish – dried shrimps, salt and seasonings.
How to enjoy this dish?
- Having some gravy is fine, but try to reduce/limit but do not finish the entire bowl.
- Ask for lesser gravy when you order.
Activities to burn away calories*:
- 101 minutes of cycling
- 64 minutes of running
| Calories | Protein | Fat | Saturated Fat |
| 798 kcal | 46g | 40g | 21.9g |
| Dietary Fibre | Carbohydrates | Cholesterol | Sodium |
| 13.2g | 64g | 264mg | 1,930mg |
3. Ban Mian
Sodium content: 2,196mg of sodium (~110% of the recommended daily sodium limit)
Where is the sodium?
This dish is high in protein, however be mindful of the sodium content from the fried shallots, ikan bilis, minced pork and soup.
How to enjoy this dish?
- Add more vegetables to increase the fibre content.
- Choose sliced fish instead of minced pork when possible.
- Having some soup is fine, but try to reduce/limit and do not finish the entire bowl.
- Avoid adding fried shallots and ikan bilis.
Activities to burn away calories*:
- 61 minutes of cycling
- 38 minutes of running
| Calories | Protein | Fat | Saturated Fat |
| 475 kcal | 22g | 22g | 8.4g |
| Dietary Fibre | Carbohydrates | Cholesterol | Sodium |
| 3.2g | 48g | 232mg | 2,196mg |
2. Lor Mee
Sodium content: 2,538mg of sodium (~126% of the recommended daily sodium limit)
Where is the sodium?
The thick gravy. When it coats the noodles, you are unable to separate the noodles from the gravy, and that increases the amount of sodium you consume. This dish is lower in calories and fat, however do keep a watch of the sodium content.
How to enjoy this dish?
Ask for lesser gravy or avoid finishing all the gravy.
Activities to burn away calories*:
- 49 minutes of cycling
- 31 minutes of running
| Calories | Protein | Fat | Saturated Fat |
| 383 kcal | 15g | 11g | 49.9g |
| Dietary Fibre | Carbohydrates | Cholesterol | Sodium |
| 6.5g | 55g | 140mg | 2,538mg |
1. Fishball Noodles (Soup)
Sodium content: 2,913mg of sodium (~145% of the recommended daily sodium limit)
Where is the sodium?
Fishballs, soup and condiments. Salt gives fishballs the springy texture. Three fishballs contain around 487mg of sodium, which is around 1.2g of salt, which is almost one-quarter of the recommended daily sodium intake. This dish is lower in fat, but be mindful of the sodium content that starts to creep up with indulgence of its soup, added sauces and fishballs.
How to enjoy this dish?
- Leave the soup behind.
- Refrain from dipping into additional condiments like soy sauce.
Activities to burn away calories*:
- 71 minutes of cycling
- 45 minutes of running
| Calories | Protein | Fat | Saturated Fat |
| 551 kcal | 30g | 10g | 2.4g |
| Dietary Fibre | Carbohydrates | Cholesterol | Sodium |
| 8.8g | 88g | 40mg | 2,913mg |
In our local hawker delights, though most soup dishes are generally healthier due to its lower calorie and fat content, it is important to note that most of it are higher in sodium due to the soup. Not to forget, dipping into sauces, indulging in gravy-laden dishes and flavoured rice also contributes to higher sodium content. Let’s be mindful of our sodium intake, by reducing or leaving behind, and not finishing the entire bowl of soup. To refrain/limit dipping into sauces and added gravies, swap flavoured rice to plain rice whenever possible. All these small changes can go a long way and bring you a step closer to reducing your daily sodium intake and a healthier you today!
*Activities are calculated based on the American College of Sports Medicine (ACSM) formula at a running speed of >8km/h.
