Malaysian Food Calories – A to Z

Malaysian Food Calorie Table

*1 bowl of rice=207 calories
Red=High calories!
Food  Amount Energy(calories) Equivalent To bowls of rice*
Bread+crackers+Cakes
Chicken Curry Bun 1 204 1 bowl of rice
Sandwiches, Sardine 1 71
kaya/coconut bun 1 219 1 bowl of rice
Red bean bun 1 223 1 bowl of rice
Papadam 1 piece 26
Murtabak, mutton 1 722 3 & 1/2 bowl of rice
choc chip cookies 4 200 1 bowl of rice
Cheese cake 1 slice 400 2 bowl of rice
Plain roti canai & dhal 1 piece + 1/2 cup 359 1&1/2 bowl of rice
Roti telur & Dhal 1 piece + 1/2 cup 414 2 bowl of rice
Capati & green gravy 1 piece + 1/2 cup 166
Choo-cheong-fun 1 piece 236 1 bowl of rice
Plain Bread 1 piece 75
Curry puff 2 piece 256 1 bowl of rice
Noodles
Mamak mee goreng 1 plate 660 3 bowl of rice
Prawn mee soup 1 bowl 293 1 & 1/2 bowl of rice
Lor mee 1 bowl 383 2 bowl of rice
Mee rebus 1 plate 556 2 & 1/2 bowl of rice
Mee hailam 1 plate 277 1 bowl of rice
Wanton mee soup 1 bowl 217 1 bowl of rice
Wanton mee dry 1 plate 409 1 bowl of rice
Fried Kuay Teow+cockles  1 plate 743  3&1/2 bowl of rice
Fried noodle/ meehoon  1 plate 510 2&1/2 bowl of rice
Curry Laksa  1 bowl 589 3 bowls of rice
Nasi Lemak(gravy added)  1 plate 644 3 bowls of rice
Penang Laksa  1 bowl 436 2 bowls of rice
Noodle Soup  1 bowl 381 2 bowls of rice
Spread
Butter, margarine, mayonnaise 1 teaspoon 45
Peanut butter 1 teaspoon 33
Kaya 1 dessert spoon 39
Fruit jam 1 teaspoon 20
Fruits
Grape 8 60
Langsat 10 31
Guava 1/2 small fruit 60
Mango 1/2 large fruit 67
Durian 2 medium seeds 60
Banana 1 medium 60
Apple, red 1 medium Fruit 63
Watermelon 1 small slice 60
Papaya 1 slice 56
Miscellaneous
Oatmeal , Plain 1 bowl 225 1 bowl of rice
Oatmeal, with fat milk 1 bowl 356 1 & 1/2 bowl of rice
Siew Mai 1 piece 105
Hard boiled egg 1 76
Traditional Malaysian Kuih
Cucur udang 1 piece 144
Vadai 1 piece 194
Yau-car-kueh 1 piece 292 1 & 1/2 bowl of rice
Doughnut 1 piece 268 1 & 1/2 bowl of rice
Pisang goreng 1 piece 129
Ham-chi-peng 1 piece 233 1 bowl of rice
Kuih apam balik 1 piece 282 1 & 1/2 bowl of rice
Cake ,plain 1 piece 100
Dumpling, chicken 1 piece 203 1 bowl of rice
Kuih koci, pulut putih 1 piece 183
Kuih talam seri kaya 1 piece 183
Ang koo kuih, mungbean 1 piece 111
Ang koo kuih, peanut 1 piece 194
Yam cake 1 piece 174
Fried spring roll 1 piece 91
Chinese glutinous rice(Lor Mei Kei) 1 bowl 422

Rice + Porridge

Plain white rice 1 bowl 207
Nasi briyani + mutton 1 plate 587 3 bowl of rice
Nasi minyak + beef rendang 1 plate 664 3 bowl of rice
Economy rice 1 rice + 3 dishes 620 3 bowl of rice
Nasi Kerabu 1 plate 360 1 & 1/2 bowl of rice
plain porridge 1 bowl 182
Century egg porridge 1 bowl 423 2 bowl of rice
Chicken porridge 1 bowl 348 1 & 1/2 bowl of rice
Chicken Rice 1 plate 600 3 bowls of rice
Fried Rice 1 plate 637 2 & 1/2 bowl of rice
Claypot Rice 1 bowl 898 4 bowls of rice
Bak Kut Teh 1 bowl 348 1 & 1/2 bowl of rice

Meat, Poultry + Seafood

Fried ikan kembong 1 1 219
Steamed pomfret 1 65
Fish head curry 1 small plate 288
Deep fried baby sotong 1 small plate 630 3 bowl of rice
Prawn sambal 1 small plate 194
Chicken satay 10 sticks 365 1& 1/2 bowl of rice
Satay sauce 1/2 cup 129
Beef rendang 2 small pieces 228 1 bowl of rice
Mutton curry 2 small pieces 287 1 bowl of rice
Luncheon meat 1 slice 93
Char siew 1 small plate 191
Chicken curry 1 piece, medium 195

 

Vegetables

Salad, raw 1 bowl 100
Salad dressing 1 tbsp 60
Stir fried vegetables 1 plate 66
sayur lemak 1 plate 140

Soups

Creamed Soup 1 rice bowl 375 2 bowl of rice
Plain soup ( meat or vegetable) 1 rice bowl 200 1 bowl of rice

Miscellaneous

Tauhoo, steamed 1 square 102
Taukua, fried 1 square 202 1 bowl of rice
Fried egg 1 128
Egg Fuyong 1 plate 335 1 & 1/2 bowl of rice
Prawn crackers 1 small packet 106

FAST FOOD

Burger
Beef burger 1 whole, regular 317 1& 1/2 bowl of rice
Cheese burger 1 whole 341 1& 1/2 bowl of rice
Cheese burger with extra beef 1 whole 438 2 bowl of rice
Fried fish cake with bun 1 whole 433 2 bowl of rice
Hot dog 1 whole 225 1 bowl of rice
Sundae Chocolate 1 cup 380 2 bowl of rice
Apple pie 1 piece 260 1 bowl of rice
PIZZA
Pepperoni, beef, etc 1 slice 155
Beef, chicken, onion 1 slice 242 1 bowl of rice
Chicken & pineapple 1 slice 268 1 bowl of rice
Onion, tomatoes & etc 1 slice 149
Pasta & Spaghetti
Cheese & meat Sauce 1 small plate 444 2 bowl of rice
Plain 1 small plate 169
Chicken
Fried chicken various portion 1 piece 290 1 & 1/2 bowl of rice
Chicken wing 1 piece 166
Chicken thigh 1 piece 320 1 & 1/2 bowl of rice
Mashed potatoes 1 cup, regular 87
Coleslaw 1 cup,  small 62
French fries 1 cup,  small 290 1 & 1/2 bowl of rice
Sandwiches
Tuna fish 1 whole 174
Fish, salad, etc 1 whole 328 1 & 1/2 bowl of rice
Chicken, salad etc 1 whole 481 2 & 1/2 bowl of rice
Chicken 1 whole 270 1 & 1/2 bowl of rice

 Snack

Pasembur ( Indian rojak) 1 plate 752 3 & 1/2 bowl  of rice
Chinese Rojak 1 plate 443 2 bowls of rice
Agar agar 1 piece 37
Cendol 1 bowl 199
Bubur chacha 1 bowl 165
Bubur kacang hijau 1 bowl 244
Yoghurt, low fat 1 cup (150g) 100
Ice cream 2 scoops 305
Ice kacang 1 bowl 258
Potato chips 1 small pack 95
Processed cheese 1 slice 54
6 whole almond/ cashew nuts or 1 whole walnut, 20 small peanuts w/o shell 45

Beverages

Chinese tea 1 glass 0
Fresh juice, sweetened 1 glass 120
Coconut water 1 fruit 110
Sweetened packet drink, assorted 1 packet 103
Milo ‘O’ ( 2 teaspoons) 1 glass 50
Soya bean milk 1 smell packet 163
Tau foo far, sweetened with 1 tbs sugar 1 bowl 144
Low fat milk (3 tbsp) 1 glass 130
Full cream milk, ( 3 tbsp) 1 glass 150
Condensed milk, sweetened 1 tbsp 71
Ice lemon tea + 1 teaspoon sugar 1 glass 26
Air Bandung 1 glass 150
Soft drink 1 can 120
Milo sweetened 1 cup 133
Kopi O/tehO with 1 tsp sugar 1 cup 20
Tehtarik 1 cup 83
Alcohol
Beer 1 can 360 ml 150
Hard liquor 1 peg 30 ml 64
Stout 1 can 360 ml 195
Wine, red or white 1 wine glass 122

One drink of alcohol contains less calories than 1 bowl of rice. However if you take more than 1 drink, eg. 2 cans of stout, this will equivalent to 2 bowls of rice.

 

Wedding Meals
Chinese Wedding DInner 2000 150  10 bowls of rice
Hari Raya Open House 1900 64  9 bowls of rice
Christmas Party 2000 195  10 bowls of rice

Author: Lauren

Lauren, our main contributor of articles is an established and very reputable nutritionist who has travelled around the world to learn about the best family and health tips.

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