Beware of fat and sodium in fried rice noodles and egg noodles

Fried rice noodles and fried egg noodles are both very popular dishes, yet they are high in fat content. As 100 grams of Singapore-style fried rice noodles weighing about 610 gram contains 51 grams of fat (equivalent to 10 teaspoons of oil). Braised noodles or noodles in soup are healthier alternatives compared with their fried counterparts, yet soup bases for noodles like pork rib stock, sour-and-spicy stock and spicy stock with sesame oil also rich in oil. Hence it is advisable to choose tomato stock, fish stock or vegetables stock as soup base.


Greasy noodles, E-fu noodles and instant noodles are deep-fried and dehydrated in the manufacturing process, and thus contain high oil content that will not disperse even during blanching. Toppings such as luncheon meat, marinated pork, ham, sausage, meat balls and fish balls are also high in sodium, which is equivalent to about one-fifth of the daily maximum daily sodium intake of 2000 milligrams for an adult. Therefore, frequent consumption should be avoided.

According to Doris, Japanese cuisine such as sushi and soba noodles are usually prepared without much seasoning. A Japanese-style lunch consisting of five to ten pieces of sushi plus salad is a healthy meal option.



Table 2: Carbohydrates and dietary fibres of selected congees, rice noodles, egg noodles and rice

Food Item
(Per 100g)

Carbohydrates
(g)

Dietary fibres
(g)

Congees

Rice congee (cooked)

10

0.1

Oatmeal porridge (cooked, without added salt)

10

1.7

Smart Choice

Pasta

Pasta (egged, boiled without added salt)

27

1.9

Smart Choice

Pasta (prepared from wholemeal flour; cooked in non-salted water)

23

5.3

Noodles

Instant noodles

62

0.7

Noodles (egged, dried, without flavouring)

71

3.3

Smart Choice

Rice

White rice (long grains, uncooked and without flavourings)

80

1.3

Brown rice (long grains, uncooked)

77

3.5

Smart Choice


(Source: Centre for Food Safety, Nutrient Information Table)

Extract from CookSmart, Issue 19