Calorie Guide of all Malaysian Food

 

Food  Amount Energy(calories) Equivalent To(bowls of rice)

MALAYSIAN BREAKFAST

Bread+crackers+Cakes
Chicken Curry Bun 1 204 1 bowl
Sandwiches, Sardine 1 71
kaya/coconut bun 1 219 1 bowl
Red bean bun 1 223 1 bowl
Papadam 1 piece 26
Murtabak, mutton 1 722 3 & 1/2 bowl
choc chip cookies 4 200 1 bowl
Cheese cake 1 slice 400 2 bowl
Plain roti canai &
dhal
1 piece + 1/2 cup 359 1&1/2 bowl
Roti telur & dhal 1 piece + 1/2 cup 414 2 bowl
Capati & green gravy 1 piece + 1/2 cup 166
Choo-cheong-fun 1 piece 236 1 bowl
Plain Bread 1 piece 75
Curry puff 2 piece 256 1 bowl
MALAYSIAN Noodles
Food  Amount Energy(calories) Equivalent To(bowls of rice)
Mamak mee goreng 1 plate 660 3 bowl
Prawn mee soup 1 bowl 293 1 & 1/2 bowl
Lor mee 1 bowl 383 2 bowl
Mee rebus 1 plate 556 2 & 1/2 bowl
Mee hailam 1 plate 277 1 bowl
Wanton mee soup 1 plate 217 1 bowl
Fried noodle/
meehoon
1 plate 510 2&1/2 bowl
Spread
Food  Amount Energy(calories) Equivalent To(bowls of rice)
Butter, margarine,
mayonnaise
1 teaspoon 45
Peanut butter 1 teaspoon 33
Kaya 1 dessertspoon 39
Fruit jam 1 teaspoon 20
Fruits
Food  Amount Energy(calories) Equivalent To(bowls of rice)
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 Malaysian food
Food  Amount Energy(calories) Equivalent To(bowls of rice)
Oatmeal , Plain 1 bowl 225 1 bowl
Oatmeal, with fat milk 1 bowl 356 1& 1/2 bowl
Siew Mai 1 piece 105
Hard boiled egg 1 76
Traditional Malaysian Kuih
Food  Amount Energy(calories) Equivalent To(bowls of rice)
Cucur udang 1 piece 144
Vadai 1 piece 194
Yau-car-kueh 1 piece 292 1& 1/2 bowl
Doughnut 1 piece 268 1& 1/2 bowl
Pisang goreng 1 piece 129
Ham-chi-peng 1 piece 233 1 bowl
Kuih apam balik 1 piece 282 1& 1/2 bowl
Cake ,plain 1 piece 100
Dumpling, chicken 1 piece 203 1 bowl
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

LUNCH & DINNER

Rich + Porridge
Food  Amount Energy(calories) Equivalent To(bowls of rice)
Plain white rice 1 bowl 207
Nasi briyani + mutton 1 plate 587 3 bowl
Nasi minyak + beef
rendang
1 plate 664 3 bowl
Economy rice 1 rice + 3 dishes 620 3 bowl
Nasi Kerabu 1 plate 360 1 & 1/2 bowl
plain porridge 1 bowl 182
Century egg porridge 1 bowl 423 2 bowl
Chicken porridge 1 bowl 348 1 & 1/2 bowl
Meat, Poultry + Seafood
Food  Amount Energy(calories) Equivalent To(bowls of rice)
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
Prawn sambal 1 small plate 194
Chicken satay 10 sticks 365 1& 1/2 bowl
Satay sauce 1/2 cup 129
Beef rendang 2 small pieces 228 1 bowl
Mutton curry 2 small pieces 287 1 bowl
Luncheon meat 1 slice 93
Char siew 1 small plate 191
Chicken curry 1 piece, medium 195
Vegetables
Food  Amount Energy(calories) Equivalent To(bowls of rice)
Salad, raw 1 bowl 100
Salad dressing 1 tbsp 60
Stir fried vegetables 1 plate 66
sayur lemak 1 plate 140
Soups
Food  Amount Energy(calories) Equivalent To(bowls of rice)
Creamed Soup 1 rice bowl 375 2 bowl
Plain soup ( meat
or vegetable)
1 rice bowl 200 1 bowl
Miscellaneous
Food  Amount Energy(calories) Equivalent To(bowls of rice)
Tauhoo, steamed 1 square 102
Taukua, fried 1 square 202 1 bowl
Fried egg 1 128
Egg Fuyong 1 plate 335 1 & 1/2 bowl
Prawn crackers 1 small packet 106
BEVERAGES
Food  Amount Energy(calories) Equivalent To(bowls of rice)
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
FAST FOOD
Burger
Food  Amount Energy(calories) Equivalent To(bowls of rice)
Beef burger 1 whole, regular 317 1& 1/2 bowl
Cheese burger 1 whole 341 1& 1/2 bowl
Cheese burger with
extra beef
1 whole 438 2 bowl
Fried fish cake with bun 1 whole 433 2 bowl
Hot dog 1 whole 225 1 bowl
Sundae Chocolate 1 cup 380 2 bowl
Apple pie 1 piece 260 1 bowl
PIZZA
Food  Amount Energy(calories) Equivalent To(bowls of rice)
Pepperoni, beef, etc 1 slice 155
Beef, chicken, onion 1 slice 242 1 bowl
Chicken & pineapple 1 slice 268 1 bowl
Onion, tomatoes & etc 1 slice 149
Pasta & Spaghetti
Food  Amount Energy(calories) Equivalent To(bowls of rice)
Cheese & meat Sauce 1 small plate 444 2 bowl
Plain 1 small plate 169
Chicken
Food  Amount Energy(calories) Equivalent To(bowls of rice)
Fried chicken various
portion
1 piece 290 1 & 1/2 bowl
Chicken wing 1 piece 166
Chicken thigh 1 piece 320 1 & 1/2 bowl
Mashed potatoes 1 cup, regular 87
Coleslaw 1 cup,  small 62
French fries 1 cup,  small 290 1 & 1/2 bowl
Sandwiches
Food  Amount Energy(calories) Equivalent To(bowls of rice)
Tuna fish 1 whole 174
Fish, salad, etc 1 whole 328 1 & 1/2 bowl
Chicken, salad etc 1 whole 481 2 & 1/2 bowl
Chicken 1 whole 270 1 & 1/2 bowl
SNACKS and Malaysian desserts
Food  Amount Energy(calories) Equivalent To(bowls of rice)
Pasembur ( Indian rojak) 1 plate 752 3 & 1/2 bowl
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
Beverages  Amount Energy(calories) Equivalent To(bowls of rice)
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

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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