Nutrition Info: Kaya Toast, Kopi and Eggs breakfast set

Posted on | March 1, 2011 | No Comments

For most Singaporeans, alot of their meals are purchased outside the home. Unfortunately there are not too many healthy (and cheap) options available.  One really popular breakfast is a kaya toast, coffee and eggs set.  Here’s the nutrition information about the breakfast set:

 

Kaya Toast:  2 slices white bread, butter and coconut jam

2 slices white toast

• Energy: 140 calories
• Protein: 0 g
• Carbs: 45 g
• Fat:  0.4 g

1 tablespoon butter

• Energy: 102 calories
• Protein:  0.1 g
• Carbs: 0 g
• Fat: 11.5 g

1 tablespoon coconut jam

• Energy: 50 calories
• Protein:  1 g
• Carbs: 8 g
• Fat: 1.5 g

Total nutrition for Kaya toast:

• Energy:  292 calories
• Protein: 1.1 g
• Carbs: 53 g
• Fat: 13.4 g

 

Kopi: 1 local coffee with condensed milk

• Energy: 113 calories
• Protein: 2 g
• Carbs: 5 g
• Fat: 15 g

2 boiled eggs:

• Energy: 156 calories
• Protein:  12.6 g
• Carbs:  1.2 g
• Fat: 10.6 g

Total energy and nutrition breakdown for a typical Singapore breakfast set:

• Energy: 561 calories
• Protein: 15.7 g
• Carbs: 59.2 g
• Fat: 39 g

Ok, So I chose to breakdown this typical breakfast set into each component to help illustrate between the good, the bad, the ugly and the unnecessary.

Considering the average daily energy requirements are between 1200 – 1500 calories (estimation for the asian population) – this is getting off to a bad start for the day consuming almost half your daily energy needs.  You are also consuming more than your entire daily fat requirements as well.

What you can do to be healthier:

Cook this meal for yourself at home: Half boil 2 eggs – take only 1 piece of bread (no jam or butter) and enjoy home made coffee with milk only (no condensed milk)

If you continue to purchase this breakfast at coffee houses: Please order Kopi-O kosong (black coffee no sugar) or Kopi C at the least.  Remove the butter from the toast and try to scrape off the kaya.

Any time you can prepare and eat a meal at home which you can control every single ingredient that is used is going to be so much better for you.  Having a nutritious breakfast that is full of fibre, lower carbs, higher protein and delicious will fuel you correctly for the day.  Breakfast is so easy!  You can boil eggs. You can have muesli and yoghurt.  You can have salmon on toast…  There are so many quick and easy breakfast options at home.

Enjoy!

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