Chinese New Year Food Guide
What’s Chinese New Year without the yummy food? One of the key highlights of the home visitations are the gastronomic delights that are prepared lovingly by our hosts. We explore 6 popular goodies and their nutritional content.
Bak Kwa
1 piece, 57g
229
kcal
8g
fat
24g
sugar
Pineapple Tarts
2 pieces, 40g
163
kcal
7g
fat
12g
sugar
Love Letters
4 rolls, 52g
224
kcal
6g
fat
19g
sugar
Kueh Bangkit
5 pieces, 30g
115
kcal
5g
fat
20g
sugar
Nian Gao
1/4 portion, 106g
244
kcal
0.5g
fat
56g
sugar
Suckling Pig
1 serve, 168g, roasted
652
kcal
54g
fat
8 Tips for Healthy Eating
During Chinese New Year
1
Eat according to the recommended serving size or smaller portions.
2
Choose foods low in calories such as fruits and prepare foods with less oil, fat and coconut milk, if needed.
3
Choose foods high in fibre to prevent constipation during the festive season.
4
Limit intake of sweet foods such as nian gao, sweet biscuits, candies and chocolates.
5
Choose fresh fruits as snacks or desserts.
6
Limit intake of foods high in salt such as chips and crackers.
7
Drink plain water instead of sweetened beverages.
8
Limit alcohol intake. Excessive intake can be harmful to health.
Chinese New Year
Calorie Cheat Sheet
Main Dishes |
||
| Food | Serving size (weight) |
Calorie |
|---|---|---|
| Apam | 1 piece (30g) | 60 |
| Bahulu | 3 pieces (25g) | 100 |
| Glutinous rice ball (tang yuan) | 1 small bowl / 7 pieces tang yuan + syrup (80g) | 100 |
| Nian gao fritters | 1 piece (50g) | 220 |
| Love letters | 4 pieces (50g) | 210 |
| Steam glutinous rice cake (nian gao) | 1 whole piece (300g) | 690 |
| Peanut cookies | 4 pieces (40g) | 200 |
| Smiling doughnut | 1 big piece (40g) | 135 |
| Tapioca flour cookie | 4 pieces (20g) | 90 |
| Crispy honeycomb cookies | 3 pieces (30g) | 150 |
| Steam layer rice cake | 1 slice (60g) | 90 |
| White radish cake | 1 whole piece (80g) | 160 |
| Longan, magnolia petals, red dates and snow fungus dessert | 1 small bowl (80g) | 40 |
| Longan with sea coconut | 1 small bowl (80g) | 40 |
| Pineapple tarts | 4 pieces (30g) | 140 |
| The six combination dessert | 1 small bowl (80g) | 40 |
Snack and Nuts |
||
| Food | Serving size (weight) |
Calorie |
|---|---|---|
| Bak kwa, pork | 1 piece (90g) | 370 |
| Mini chicken bak kwa | 1 piece (40g) | 150 |
| Cantonese peanut puffs (Kok chai) | 4 pieces (90g) | 420 |
| Cashew nuts (oil roasted, salted) | 1 small bowl (40g) | 230 |
| Deep fried arrow head | 1 small bowl (30g) | 140 |
| Fortune cookies | 2 pieces (10g) | 40 |
| Peanuts (roasted) | 1 small bowl (30g) | 170 |
| Pistachio nuts (roasted) | 1 small bowl (30g) | 160 |
| Kua-ci | 1 small bowl (40g) | 135 |
| Assorted nuts (roasted) | 1 small bowl (40g) | 220 |
| Prawn crackers | 2 big pieces (40g) | 170 |
| Prawn rolls | 1 small bowl (40g) | 200 |
| Twisted cookies | 3 pieces (30g) | 20 |
Fruits |
||
| Food | Serving size( weight) | Calorie |
|---|---|---|
| Chinese yellow pear | 1 whole (170g) | 50 |
| Dried persimmons | 1 piece (80g) | 195 |
| Mandarin orange | 1 whole (100g) | 50 |
| Orange | 1 whole (130g) | 40 |
| Persimmons | 1 whole (140g) | 90 |
| Banana | 1 whole (80g) | 60 |
| Pomelo | 1 piece (40g) | 10 |
Beverages |
||
| Food | Serving size (weight) | Calorie |
|---|---|---|
| Plain water | 1 glass (250ml) | 0 |
| Cordial drink | 1 glass (250ml) | 80 |
| Carbonated drink | 1 can (325ml) | 130 |
| Packet drink | 1 packet (200ml) | 90 |
| Chinese tea | 1 glass (250ml) | 0 |
Alcohol |
||
| Food | Serving size (weight) | Calorie |
|---|---|---|
| Beer (2 – <8% alcohol) | 1 can (320ml) | 106 |
| Wine / Toddy (8 – <15% alcohol) | 1 serving (140ml) | 108 |
| Brandy / Whisky / Rum / Gin / Vodka (>30% alcohol) | 1 serving (35ml) | 114 |
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