(Source: Centre for Food Safety, Nutrient Information Table)
Extract from CookSmart, Issue 19
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Choose healthy ingredients for your rice or congee |
Doris said, “One may not be aware that the rice dishes that are widely
available in restaurants in Hong Kong vary considerably in their oil and
salt contents. For instance, one plate of steamed rice with beancurd
sticks and roasted pork weighing about 770 grams may contain 62 grams of
oil (equivalent to 12 teaspoons of oil and is higher than the daily
upper limit of 60 grams for an adult with daily energy intake of 2000
kcal), while the same amount of steamed rice with roasted pork and sweet
corn only contains 18 grams of oil (equivalent to 3.5 teaspoons of oil)
which is definitely a healthier choice compare with the former.”
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Table 1: Energy, proteins, carbohydrates, total fats, saturated fats, cholesterol and sodium content of selected congees, rice noodles, egg noodles and rice dishes |
Food Item |
Calories |
Protein |
Carbohydrates |
Fats |
Saturated Fats |
Cholesterol |
Sodium |
|
---|---|---|---|---|---|---|---|---|
Congees |
||||||||
Congee w/ pork liver and kidney |
60 |
4.5 |
5 |
2.5 |
0.6 |
52 |
310 |
|
Congee with dried fish, peanut and pork |
64 |
3.2 |
5.5 |
3.3 |
0.55 |
8.2 |
240 |
Smart Choice |
Rice noodles |
||||||||
Fried rice noodles in Singapore style |
160 |
6.3 |
15 |
8.4 |
1.6 |
45 |
350 |
|
Noodles in soup w/ dumplings |
71 |
3.3 |
11 |
1.6 |
0.47 |
10 |
290 |
Smart Choice |
Noodles |
||||||||
Instant noodles in soup w/ luncheon meat and egg |
140 |
4.9 |
12 |
8.4 |
2.7 |
41 |
400 |
|
Udon noodles in soup w/ seafood |
58 |
4.4 |
8.1 |
0.9 |
0.2 |
12 |
290 |
Smart Choice |
Rice |
||||||||
Steamed rice w/ beancurd sticks and roasted pork |
170 |
7.5 |
16 |
8.1 |
2.4 |
13 |
260 |
|
Steamed rice w/ diced pork and sweet corn |
120 |
5.2 |
21 |
2.3 |
0.7 |
12 |
210 |
Smart Choice |