Dietitian Guide
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
(Per 100g)
|
Calories
(Kcal)
|
Protein
(g)
|
Carbohydrates
(g)
|
Fats
(g)
|
Saturated Fats
(g)
|
Cholesterol
(mg)
|
Sodium
(mg)
|
| Congees
|
| Congee w/ pork liver and kidney
|
60 |
4.5 |
5 |
2.5 |
0.6 |
52 |
310 |
| Congee with dried fish, peanut and pork (SMART CHOOSE)
|
64 |
3.2 |
5.5 |
3.3 |
0.55 |
8.2 |
240 |
| Rice noodles
|
| Fried rice noodles in Singapore style
|
160 |
6.3 |
15 |
8.4 |
1.6 |
45 |
350 |
| Noodles in soup w/ dumplings (SMART CHOOSE)
|
71 |
3.3 |
11 |
1.6 |
0.47 |
10 |
290 |
| 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 (SMART CHOOSE)
|
58 |
4.4 |
8.1 |
0.9 |
0.2 |
12 |
290 |
| 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 (SMART CHOOSE)
|
120 |
5.2 |
21 |
2.3 |
0.7 |
12 |
210 |
(Source: Centre for Food Safety, Nutrient Information Table)
Table 2 Carbohydrates and dietary fibres of selected congees, rice noodles, egg noodles and rice
| Food Item (Per 100g)
|
Carbohydrates (g)
|
Dietary fibres (g)
|
| Congee
|
| Rice congee (cooked)
|
10 |
0.1 |
| Oatmeal porridge (cooked, without added salt) (SMART CHOOSE)
|
10 |
1.7 |
| Pasta
|
| Pasta (egged, boiled without added salt) (SMART CHOOSE)
|
27 |
1.9 |
| Pasta (prepared from wholemeal flour; cooked in non-salted water)
|
23 |
5.3 |
| Noodles
|
| Instant noodles
|
62 |
0.7 |
| Noodles (egged, dried, without flavouring) (SMART CHOOSE)
|
71 |
3.3 |
| Rice
|
| White rice (long grains, uncooked and without flavourings)
|
80 |
1.3 |
| Brown rice (long grains, uncooked) (SMART CHOOSE)
|
77 |
3.5 |
(Source: Centre for Food Safety, Nutrient Information Table)
|
