Singapore: The Ultimate Calorie Guide

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Note: Still a work in progress, will be adding more stuff when I have time. Just some tips I’m picking up along the way. Prices stated were as of 2023. See @lowcalproducts for more! (& more in-depth reviews)

Grocery Stores (and my staples/fave products/repeat-buys)

STORE NAMEWHAT I USUALLY BUY
Sheng Siong– Chinese cabbage, cauliflower, tomatoes, Chinese eggplant
– Quail eggs
– Farmers Union Greek yogurt [63kcal, 8g protein per 100g]
– Chin chow [70kcal]
– Frozen veggies
– Frozen edamame
– Sunshine bread: Superfine Softmeal Bread
– 0kcal Drinks: 1.5L SF 7-up, 1.5L Coke Zero, 1.5L SF Ice Lemon Tea, 100Plus Zero, ChiForest calamansi
Giant– Malaysian pumpkin (usually ~$1-2, compared to $4-6 Australian pumpkin)
– Seneca brand’s Applesauce (cheaper than TreeTop]
– canned tomatoes & lentils
– cheap frozen fish & sotong [244kcal, 44g protein]

[Tip: Meadow House Brand is usually a ton cheaper than their competitor brands]
NTUC Fairprice– Pasar cherry tomatoes [seems to be the cheapest here]
– Baby cucumbers [cheaper than Giant’s]
Cold Storage– Quest cookies (it’s the cheapest here, $4+ vs $6 at 7-11)
– bourgeoise health ingredients
– UK and other overseas products
From Sheng Siong

Convenient protein sources

  • Frozen
    • New Multi cooked frozen chicken breasts, 1kg (72kcal, 15g protein per piece) — use “BOO5” at checkout for 5% off
    • Frozen sutchi fillets from Giant, 500g (244kcal, 44g protein in a bag)
    • Frozen eggwhites (50kcal, 11g protein per 100g)
  • 7-11
    • Betagro / Prima chicken breasts (around 100kcal, 20g protein)
    • Hanjuku eggs (140kcal, 12g protein)
    • Canned tuna
  • Other ready-to-eat cooked options
    • Boiled egg from the chicken rice store (72kcal, 6g protein)
    • Tea egg from any pasar malam
    • Quail eggs from Sheng Siong (14kcal, 1g protein each)
    • Whole chicken from Cold Storage
    • Squid or chicken breast from DonDonDonDonki
  • Protein powder I’ve tried & liked
    • MyProtein: Impact whey (vanilla, chocolate smooth), casein (brown sugar milk tea, vanilla), soy protein (chocolate)
    • Optimum Nutrition: Chocolate
    • PEScience: Cake Pop, Snickerdoodle, Chocolate Cupcake
    • Nuzest: Vegan pea protein (chocolate)

Online Shopping

  • NewMultiFood (Code: BOO5 for 5% off total order)
  • MyProtein (Code: BROWNIEBOO gets you whatever discount is higher than the one they’re running)
  • iHerb (Code: <FVQ8796> for 5-10% off)
  • Maven Valley (Code: MAVENBOO for $ off)
  • Lazada
WEBSITE (Hyperlinked)FAVE PRODUCTS
NewMultiFoodIn order of favourite product:
1. Steamed chicken breast
2. Chicken patties
3. Crispy chicken tenders
MyProteinIn no particular order:
– Whey protein
– Casein protein
– Soy protein
– Flavdrops
– Sucralose
– Other products: Vitafiber
iHerbIn no particular order:
– PEScience
– Erythritol
– Lakanto Monkfruit
Maven ValleyIn order of favourite flavour:
1. Jasmine tea
2. Oolong tea
3. Pear tea
4. Apple tea
Redmart[Have yet to purchase from them]
Lazada[Have yet to purchase from them]

Eating Out (calories listed & has macro-friendly options)

Link to a super useful resource kindly put together by 3 Singaporean dietitians

NAMEOPTIONS (WHAT TO GET?)LINKS & SOURCES
Hawker Centre (Generic)My go-to picks:
1. Sliced fish soup without rice/noodles (172kcal, 21g protein according to MFP)
2. Popiah (190kcal, 8g protein)
3. Egg from the chicken rice store (72kcal)
4. Eggs from the breakfast store
5. Kopi O Kosong / Teh O Kosong (0kcal)

From DanielFoodDiary, from HPB’s iDAT app
50. Wanton Noodles Dry – 411 kcal
61. Bak Kut Teh – 324 kcal
62. Lor Mai Kai – 324 kcal
63. Siew Mai (3 pieces) – 315 kcal
64. Yong Tau Foo with Mixed Items (noodles not included) – 297 kcal
65. Porridge (Pork) – 293 kcal
70. Thai Style Tom Yam Soup – 271 kcal
71. Chee Cheong Fun, Plain with Sauce (2 rolls) – 258 kcal
80. Soon Kway – 89 kcal		Link (by HealthScreening)
Link (by DanielFoodDiary)
Link (by our Instagram Heroes)
NBuddy
McDonald’s1. Grilled Chicken Salad (161kcal, 19g)
2. Hamburger (252.4kcal, 14g)
3. Egg McMuffin (289kcal, 18g)
4. Cheeseburger (302kcal, 17g)
5. 6 McNuggets (303kcal, 16g)
6. Fillet-O-Fish (330kcal, 14g) 		Link & McDonald’s calculator if you wanna build it yourself
SubwaySalads:
1. Veggie delite (52kcal)
2. Turkey breast (106kcal, 12g P)
+ Most of their salads are 100-200+kcal

Sandwiches 6″*:
1. Veggie delite (212kcal, 11g)
2. Turkey breast (267kcal, 21g)
3. Ham (271kcal, 20g)
+ Many more from 200-319kcal, most around 20+g protein

Cookies:
1. Oatmeal Raisin Cookie (198kcal)
2. Chocolate Chip (201kcal)
3. White Chip Macadamia Nut (204kcal)
4. Double Chocolate Chip (208kcal)
5. Peanut Butter (221kcal)

*Values include multigrain wheat bread, lettuce, tomatoes, onions, green
peppers and cucumbers.
**Sauces: Vinegar (0), Mustard (5), Honey mustard fat free (34), Sweet onion fat free (39)		Link
Burger King1. Hamburger (249.2kcal, 11.9g protein)
2. Cheeseburger (288.9kcal, 14.1g)
3. Salad crunchy chicken (254kcal, 16.4g)
4. Green salad (53.6kcal)
5. Sides – Chicken fries (174.2kcal, 11.7g)
6. Chicken nuggets, 4pcs (164.6kcal, 8.2g)
7. Whopper Junior (324.9kcal, 12.2g)

– Ketchup (10.2kcal)
– BBQ Dip (34.5kcal)		Link
MOS Burger1. Chilli Hot Dog (271kcal, 14.8g)
2. Kakiage Rice Burger (341kcal, 9.9g)
3. Chicken Burger (355kcal, 18.5g)
4. Teriyaki Chicken Burger (381kcal, 20.4g)

Salad set with Coke Zero +17kcal		Link
Qi JiPopiah (apparently 188kcal)Source (by DanielFoodDiary)
ToriQ1. Chicken fillet (45kcal, 9.5g protein) – $1.60
2. Quail eggs (47kcal, 3.6g protein)
3. Chicken with green pepper (52kcal, 6.4g protein)
4. Chicken skewer (52kcal, 7.6g protein)
5. Chicken with leek (56.5kcal, 5.5g protein)
6. Japanese braised egg (78kcal, 6.7g protein)		Link to their menu + macros
Nando’s1. 1/4 chicken breast (290kcal, 42g protein)
2. 1/4 chicken leg (260kcal, 28g)
3. Boneless Chicken Thigh (140kcal, 13g)
4. Chicken Thigh Skewer (200kcal, 18g)
5. Nandino Drumstick and Thigh (260kcal, 28g)

Sides: Apple Slices (120), Coleslaw (120), Raw veggies (45), Charred Sweet Potato (130), Turmeric Roasted Cauliflower (90), Mixed Leaf Side Salad (50)		Link
(Pg 4 for chicken)
Haakon1. Pita & Hummus (204kcal, 5.8g protein)
2. Curried Cauliflower Rice & Fish (271kcal, 32g)
3. Grilled Chicken Salad (267kcal, 33g)
4. Kimchi Prawn Salad (286kcal, 30g)
5. Spicy Tuna Poke (380kcal, 33g)
6. Tuna Tataki Bowl (380kcal, 33g)		Link
The Daily CutRegular Bowl: Baked sweet potato, mixed leaf salad, chicken breast, sirloin steak, Brussels sprouts, onsen egg, winter squash, scallions, ranch dressing (479kcal,
49.2g protein)		Link (by our Instagram Heroes)
Saizeriya1. Grilled escargots (220kcal, 18g protein)
2. Baked clams (160kcal, 10g)
3. Tomato mussel broccoli (200kcal, 15g)
4. Grilled squid with potato wedges and corn (450kcal, 30g)		Link (by our Instagram Heroes)
The Soup SpoonRoasted Pumpkin Soup
– Large: 170kcal, 4g
– Regular: 122kcal, 3g

Tokyo Chicken Stew
– Large: 227kcal, 23g
– Regular: 165kcal, 17g

Meatless Minestrone (large)
– Large: 250kcal, 15g
– Regular: 181kcal, 11g P

Tangy Tomato with Basil (large)
– Large: 290kcal, 5g
– Regular: 250kcal, 4g P

Beef Goulash
– Large: 394kcal, 29g
– Regular: 287kcal, 21g P 		Link

Desserts

NAMEOPTIONS LINKS & SOURCES
Hawker Centre (Generic)From DanielFoodDiary, from HPB’s iDAT app
66. Tau Suan (with you tiao) – 293 kcal
72. Ice Kachang – 257 kcal
78. Cheng Tng – 188 kcal		Link (by HealthScreening)
Link (by DanielFoodDiary)
Link (by our Instagram Heroes)
NBuddy
Fast food: McDonald’s1. Soft-serve ice cream cone (133-200kcal)
2. Apple slices		Link & McDonald’s calculator if you wanna build it yourself
Fast food: Burger King1. Vanilla Cone (160kcal, 20g sugar*)
2. Taro Turnover (257kcal)
3. Chocolate Sundae
(280kcal, 43g sugar)
4. HERSHEY’S® Sundae Pie (310kcal, 22g sugar)

*NB: The general guideline for women is <24g sugar and <36g for men daily		Link
Yole Lowest calorie option:
Small cup frozen yogurt with strawberries, 191ml (125kcal, 9g protein)		Link to their website nutrition
(NOTE: their calorie count is per 100ml not per cup)

Money-Saving Hacks

  • Discounts
    • Use promo codes
    • If you have an old person in your life, bring them along when you shop & there’s a % off for Senior Citizens from Monday to Friday (I know Sheng Siong & Giant does at least)
  • Apps
    • Download Olio (Freecycling app that also rescues leftover food from supermarkets/bakeries/food delivery services)
    • Download the “Yuuu” App to use at Giant/7-11/Cold StorageD
    • Download “ShopBack” to use at some bakeries, food shops, online shopping
  • For Singaporeans – get/use your CDC vouchers
  • Other
    • Coke Zero can be $1++ (usually $2.80) at Valu$
    • I hear some Credit cards have good rates for Cashback on purchases — still trying to figure this one out myself (if anyone has tips feel free to DM me @lowcalrecipes98)