Most of us don’t think twice when it comes to eating at a hawker centre– it’s about getting cheap hawker food that tastes delicious. That used to be me until I recently decided to start getting fitter and began looking for healthy hawker food.
While I’m not the calorie-counting sort of person, my smartwatch has a body composition tracker that low-key pressures me into building better habits. One of those has been to do a little bit of research into low-calorie hawker food and find the healthiest hawker options.
Here is my list of the best healthy hawker dishes you should order, from the one with the least calories to the most. Please note that these are standardised, publicly available figures but will vary from hawker to hawker.
1. Fish Soup
- Why It’s Healthy: Lean protein, low-fat broth, and light on oil
- Calories: 113 kcal (241g serving)
- Tip: Choose bee hoon over rice for lower GI
We recommend: T.G. Fish Porridge, Beach Road Fish Head Bee Hoon, Whampoa 87 Fish Soup
2. Yong Tau Foo (with clear soup)
- Why It’s Healthy: Customisable, low-fat, high-protein; includes tofu, vegetables, and lean meats
- Calories: 116 kcal (175 g serving) onwards, depending on ingredients
- Tip: Avoid deep-fried options and sweet sauce
We recommend: Hup Chong Yong Tau Foo, Red Sea Yong Tau Foo, Special Chilli Yong Tau Foo
3. Popiah
- Why It’s Healthy: Light spring rolls filled with turnip, carrots, eggs, and peanuts
- Calories: 146 kcal (105g serving – 1 roll)
- Tip: Limit to 1–2 rolls to keep sodium in check
We recommend: Souperstar, My Cosy Corner
4. Bak Kut Teh
- Why It’s Healthy: Clear peppery broth, rich in protein from pork ribs, and usually served with tofu and garlic, which have anti-inflammatory benefits
- Calories: 228 kcal (245g serving)
- Tip: Choose leaner cuts of pork and skip the youtiao to keep fat and calories lower
We recommend: 19 best bak kut teh spots in Singapore
5. Chicken Porridge
- Why It’s Healthy: Light, easily digestible meal with lean chicken and minimal oil. Comforting and low in fat.
- Calories: 215 kcal (500g serving)
- Tip: Skip the fried shallots and add spring onions or sliced chilli for flavour without extra calories.
We recommend: 15 best porridges in Singapore
6. Chwee Kueh
- Why It’s Healthy: Steamed rice cakes are low in fat and calories
- Calories: 250 kcal (250g serving – 5 pieces)
- Tip: Go easy on the preserved radish (chai poh)
We recommend: 10 best chwee kueh stalls in Singapore
7. Chai Tow Kway (Carrot Cake)
- Why It’s Healthy: Made with radish and rice flour, it can be a decent carb-based option if pan-fried lightly. White version is lower in sugar.
- Calories: 263 kcal (240g serving; varies with oil and portion)
- Tip: Choose the white version (no sweet dark sauce) and request less oil during frying
We recommend: 15 best fried carrot cakes 菜头粿 in Singapore
8. Vegetarian Bee Hoon
- Why It’s Healthy: High in fibre, plant-based, and low in cholesterol
- Calories: 335 kcal (300g serving)
- Tip: Go for tofu and greens, avoid mock meats and fried spring rolls
We recommend: New Zai Xing Vegetarian
9. Mee Soto (without begedil/fried sides)
- Why It’s Healthy: Noodle soup with shredded chicken, low in fat when fried items are skipped
- Calories: 370 kcal (300g serving)
- Tip: Drink more of the soup for fullness, skip the sambal if watching sodium
We recommend: Wedang, Makan Melaka, Warong Pak Sapari
10. Thunder Tea Rice (Lei Cha Fan)
- Why It’s Healthy: Packed with fibre, plant-based protein, and antioxidants from vegetables, herbs, and nuts
- Calories: 480 kcal (400g serving)
- Tip: Ask for less oil and brown rice for a healthier boost
We recommend: Hakka Thunder Tea Rice, Hakka Hamcha & Yong Tou Fu, Lin Da Ma
11. Wanton Mee
- Why It’s Healthy: Contains lean protein from wantons and char siu, with a modest portion of noodles and some greens. Can be relatively low in fat if not overly oily.
- Calories: 555 kcal (400g serving)
- Tip: Ask for less sauce, skip the fried wantons, and go for the soup version for a lighter meal
We recommend: 11 best wanton mee spots in Singapore
