Malaysian food calories

Calories, protein and an honest Wazz quality score for 59 hawker favourites, each with simple swaps that make a real difference.

Rice

Nasi Kerabu
500–600 kcal60Nasi Campur
550–750 kcal58Hainanese Chicken Rice
550–650 kcal52Banana Leaf Rice
700–900 kcal50Claypot Chicken Rice
650–750 kcal45Nasi Lemak
450–650 kcal42Lontong
500–600 kcal42Nasi Dagang
600–700 kcal42Nasi Goreng Kampung
600–750 kcal40Ayam Penyet
750–900 kcal40Nasi Briyani Ayam
800–950 kcal38Nasi Minyak
650–750 kcal38Nasi Lemak Ayam Goreng
750–950 kcal35Nasi Kandar
800–1000 kcal34

Noodles

Yong Tau Foo
350–450 kcal66Kuey Teow Soup
300–350 kcal62Bihun Sup
300–350 kcal60Assam Laksa
400–450 kcal58Pan Mee
450–500 kcal52Wantan Mee
400–450 kcal48Kolo Mee
400–450 kcal48Sarawak Laksa
450–550 kcal48Mee Siam
450–550 kcal45Mee Hoon Goreng
500–600 kcal42Mee Rebus
550–600 kcal40Curry Laksa
550–650 kcal38Mee Goreng Mamak
650–750 kcal35Hokkien Mee
650–750 kcal32Char Kway Teow
700–800 kcal28

Breads

Idli
250–300 kcal70Thosai
150–200 kcal62Roti Telur
400–450 kcal40Roti Canai
300–360 kcal35Murtabak
550–650 kcal35Roti John
600–700 kcal35

Grills

Ikan Bakar with Rice
550–650 kcal68Chicken Satay
450–550 kcal50

Soups

Tom Yam with Rice
450–550 kcal60Sup Kambing
350–450 kcal50Bak Kut Teh
600–750 kcal46

Snacks

Popiah
200–250 kcal68Siu Mai
200–250 kcal45Fruit Rojak
300–400 kcal45Chee Cheong Fun
300–350 kcal40Oyster Omelette
450–550 kcal35Keropok Lekor
250–300 kcal35Curry Puff
200–250 kcal28Pisang Goreng
300–350 kcal25

Breakfast

Kaya Toast Set
450–500 kcal38

Desserts

Apam Balik
300–350 kcal25Kuih
200–250 kcal25Cendol
350–450 kcal18Ais Kacang
300–400 kcal18

Drinks

Teh C Kosong
50–70 kcal70Kopi O
70–90 kcal40Milo Ais
180–230 kcal28Teh Tarik
160–200 kcal25

Healthier picks

Grilled Chicken with Brown Rice
500–600 kcal82Sayur Campur
100–150 kcal72

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Figures are estimates for a typical hawker or restaurant serving in Malaysia and vary by stall, recipe and portion. They're general information, not medical advice. Daily limits used: saturated fat 20 g, sugar 50 g, sodium 2,000 mg; goals: protein 60 g, fibre 30 g.

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