Nutrition Info: McDonalds Filet-O-Fish

I’ve been asked how much difference does it make to remove the sauce from a McDonalds Filet-O-Fish burger. Here’s the answer:

Nutrition information for McDonalds Filet-O-Fish:
Energy: 351 calories
Protein: 13 g
Carbs: 40 g
Fat: 15 g

** This is the reported nutrition content as stated on the McDonalds website in Singapore ** When researching, I found differing nutrition across [...]

Nutrition Info: McDonalds Soft Serve Ice-cream cones

Someone recently asked me about the nutrition of a McDonalds soft serve ice-cream aka: ‘McDonalds cone’ and why it was so sweet and nice and only had 150 calories. Could that be true?

From my research, this is what McDonalds states as the correct nutrition for their ice-creams.

Nutrition of McDonalds Ice-cream in a cone: Serving Size: [...]

Nutrition Info: Calories in Lard

What is Lard? Lard is pig fat. It can be used ‘wet’ and looks similar to butter and is often used in pastries or it can be used in a ‘dry’ form that is similar to crackling on a pork roast.

Why is it used? It’s used for cooking, frying, is popular in baking and [...]

Nutrition Info: Singapore Economy Rice Meals

In Singapore one of the cheapest meal deals you can find in the local hawker food centres are the “Economy Rice” stalls. They consist of pre-prepared dishes such as braised tofu, black pepper chicken, sweet & sour fish / pork / chicken, sambal fish, ommelete and many variations of vegetables just to name a few.

First [...]

Nutrition Info: Soba Noodles

Soba noodles originate from Japan and are made with at least 30% buckwheat flour and the remainder is wheat flour. They are similar to spaghetti noodles except light brown in colour. They are an extremely healthy choice, here’s why:

What is Buckwheat? It is a fruit seed that is gluten free.

Health Benefits of Buckwheat:

Excellent source [...]

Nutrition Info: Calories in Champagne

Do you enjoy the ‘occasional’ drink? Like most of us out there the answer is yes… Just be aware, if you drink it – there are consequences!

Let’s take a look at Champagne – one of the lowest calories alcoholic beverage options!

Calories in Champagne (120 ml)

Energy: 90 calories
Protein: 0 g
Carbs: 1.2 g
Fat: 0 g
Alcohol: 11 g

Weight [...]

Nutrition Info: Calories in Mee Rebus

Mee Rebus is a local dish that consists of yellow egg noodles (mee) and is covered in a spicy, tangy but sweet curry sauce. ‘Rebus’ means boiled – so this dish translates easily enough to boiled noodles. It is found across Indonesia, Malaysia and Singapore and each region prepares the dish with its own flair [...]

How to recognize food that’s going to make you gain weight

I personally have a large amount of knowledge on food. I’ve spent alot of time reading and researching about nutrition and I have a clear understanding about what is good and bad to eat. But…… I’m one of the very few people that do.

Unless you’ve been taught how to eat correctly it’s hard to know [...]

Nutrition Info: Kaya Toast, Kopi and Eggs breakfast set

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 [...]

Nutrition Info: Calories in Lor Mee

Lor Mee is a local Singapore dish inspired from Hokkien heritage.

It consists of thick flat yellow noodles (lor mee) in a starchy broth of braised stock soup containing pork, fish cake, braised egg and slices of chinese five spices sausage. It can be served with vinegar, minced garlic/ginger, chilli paste, half a boiled egg and [...]

Nutrition Info: Calories in Takoyaki

Takoyaki is a traditional Japanese cuisine that literally translates to “fried octopus balls”. It is claimed that the dish originates from Osaka, Japan and through popularity has reached other parts of Asia and eventually found notoriety in Western cuisine.

First a savory batter is made and poured into a specially crafted takoyaki pan that consists of [...]

Lose 1kg in 2 weeks – The results!!

The results are in! I practiced what I preached and here’s how I went:

Start Finish

Weight: 53.3kg 51.8kg (-1.5kg)

Body Fat: 26.5% 26.3% (-0.2%)

Muscle: 36.7kg 36.2kg (-0.5kg)

Waist: 72.6cm 70.2cm [...]

Stand Up Paddling @ Sentosa

I have been talk, talk, talking about trying Stand Up Paddling for ages now. I love Dragon boating and outrigging so I knew it was going to be love – and when I finally got the opportunity to “SUP” last weekend I was like a little kid on Christmas Day.

Some Hong Kong guys from Typhoon8 [...]

Lose 1kg in 2 Weeks

I believe in being realistic. So I shout at you: DO NOT BELIEVE YOU CAN DROP 5+KGS IN 3 WEEKS. This is outrageous. If you starve yourself you might achieve this, but the second you eat again that weight is going straight back on. Then what’s the point starving yourself for nothing?

Next question: Do you [...]

Nutrition Info: Calories in Vietnamese Pho

This is one of my favourite vietnamese meals! It’s fresh, the clear broth is delicious, it’s filling and you add fresh herbs, chilli and lime to flavour it. Now I did try my best at the time, but I think I’m kidding myself if I tell you I know how to correctly pronounce this dish…….. [...]

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Guest_4235 : HI, I started to have Starbucks breakfast recently. the sandwiches and wraps looks much healthier than other fast food joints'. I did research on their official website, where I can only find US breakfast items. SG's food items are slightly different, and their local website did not capture any.Could you please help to get some info on that? I love their egg white redpepper mushroom wrap.

Guest_1550 : i hope you post more articles on the calories! probably the kind of noodles or rice calories, along with the fruit juices!

Guest_124 : «link»
Rid : Like your blog, perhaps a compilation of top 10 hawker stall healthy food. For foreigners who don't completely understand the food, eating out on a diet is often difficult. =)
Guest_262 : YEA!! please advise more of the new year goodies nutriution facts!
Guest_2848 : HI, Nat, can you give some advise on CNY food? Yu Sheng, pork jerks and dumplings. Thanks!!!
Guest_2077 : I hope you can update more often
Guest_218 : Hello! could you do a post on nutritional content of local snacks - for example soon kueh, ang ku kueh, and malay kuehs. Thanks so much!
Fat belly : Hello! I'm confused. I've read protein helps in weight loss, but some articles mention it helps to gain weight! So which is the right one? I don't wan to end up gaining instead of losing. Please help! Thanks!=)
Ri here!!! : I love the article....
Guest_3919 : Hello
belmont : Thanks a lot. I really appreciate the nutrition info articles.
Guest_3506 : how much calories in white wheel shaped pellet snacks
s1190 : Hi there, I read a lot of your articles in one go. Great information, great work ! In a few articles you mention 400-500 calories a meal/dish is considered a lot / almost half of requirement. And the average female only need 1200 calories /day and men 1500 / day. I suppose that's basal metabolic rate right ? So If the person do some sedentary activities, the calories needed is more. It's hard to believe that 1200/1500 is the standard. Minus 500 Kcal to lose weight then all day long i could onl
Guest_2834 : Nat, totally agree with your post on bad PT. My previous PT always texting on his phone, ANNOYING~! and it was very awesome of you to post an artical supporting Pauline~!
Guest_2822 : Hello, I understand you did a post on Mr Bean nutritional content before! I recently visited their website and found out that they have a comprehensive listing of their product nutritional information. Simply go to their website and there is this nutritional information button (in a small balloon) for each of their product category under the "products tab"
Guest_3745 : Hi! Would love to know whether there is a significant difference if we ask for evaporated milk instead of coconut milk in certain desserts, e.g. Chendol, Or is it about the same calories since evaporated milk is fattening too? Thanks!
Sally : Hi Nat. I was wondering if you could do a segment on Pepper Lunch. I love that restaurant, but have heard that it is quite unhealthy. Thanks!
Cheryl : Hi Guru, I was wondering, would it be better to not snack at all, or snack on "healthy snacks that can aid weight loss" for example nuts, certain fruit (in moderation)... Because I have a tendency to snack a lot even when Im not hungry. Recently I did try to cut down on my snacking, but a part of me says that these snacks are healthy so I snack even more -.- so.... Any advice? Healthy snack or no snack at all?
Guest_160 : i love this cite so much!! thank you nat!
Guest_3627 : Update leh
Rachel : @Winnie: TaoKaeNoi's grilled seaweed is pretty low-cal and very yummy, only 15 cals for one whole big sheet! The classic flavour is nice. The other 2 are quite spicy.
Rachel : Hi healthguru, please do up another post on bubble tea! It'd be nice to know the actual calorie counts of at least the basic milk tea with pearls for each different brand (koi, gingcha, each a cup, sweet talk) etc as certain brands are notably less milky and creamy than others. Would really appreciate it xx
Winnie : Hi there! Thanks for your really informative and interesting articles! I wanted to ask you more about healthy snacks other than the ones you've mentioned from xndo. Do you have any tips for simple, cheap, low cal yet healthy snacks that we can get at most supermarkets? Would you recommend popcorn or nata de coco? Thanks!
Guest_120 : i eat pau too, thought its steamed n it shd be less sinful, but seems to gain weight by eating it every snack time in morning though.
Melanthe : Sorry, and all kinds of pau too! As I eat pau every morning and i am extremely curious.
Melanthe : Please do a calorie count for Jollibean pancakes- rounds, normal and crispy ones, with all the flavours: green tea, red bean, peanut butter and cheese!
tommy : Hello, I would like to know what's the daily intake requirements for male, age 34 - calories, fat, carbo, sodium or any important things that i should note in my daily meal plans.
Guest_1826 : Hey, could you do a review of the food in Cedele (especially the cakes and sandwiches)? A lot of Singaporeans tend to think that it's a place for healthy dining, but I am a bit skeptical. After all, cakes still do contain a lot of sugar don't they? How healthy can it be?
Guest_3475 : Hello health guru, I hope you can write a post on jollibean pancakes. Because they sell a variety of pancakes and I don't think they have the same amount of calorie as compared to mr bean. For example they sell peanut roll which is a lot bigger then mr bean's pancake.
Guest_2131 : Do u have a breakdown of all types if pau? (yan, redbean)
Guest_4047 : Hi! I had a bowl of Laksa the other day with fish, shrimp and noodles and it was amazing. However, I reckon there are quite a few calories in such a bowl from all the coconut milk added?
Guest_3664 : Hi, i love fillet o fish frm mcdonald. Always ordered one without tartar sauce, how many calories will that be?
Guest_60 : Hi Health Guru, does belgium waffles have more calorie then a 6 inch waffle?
Guest_682 : Hi, what's the breakdown for Lao Ban tau huay (aka beancurd)?
Guest_4220 : Hi Health guru, i'm curious about the nutritional facts for mc d soft serve ice-cream. how can it be so sweet and nice and only 150kcal? is the info reliable?
Guest_2835 : hey your blog is very informative! is it possible to do a write up for jollibean pancakes like you did for mr bean? thank you!
Guest_1872 : Thanks for answering my enquires regardign waffles.
Guest_1960 : Hi We are a group of NUS students doing a survey on Body Image Perceptions among Singaporeans. Pls take 2 min to fill in this short survey. «link» Thanks!
Guest_3774 : Does 60g of waffle equals to 7 inch of waffle?

The Health Guru

Facts, Hints, Tips, Advice and Inspiration on everything to do about health & weight loss.