The Health Guru

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

Nutrition Information: Nasi Lemak

Posted on | March 16, 2010 | 2 Comments

nasi-lemak1Nasi Lemak is the national dish of Malaysia (that’s an unofficial statement!)  It’s available everywhere you look any time of the day – breakfast, second breakfast, morning tea, lunch, afternoon tea, dinner, supper – I think you get the picture!  Best of all, it’s extremely versatile and can be served with anything and everything from eggs, chicken, beef or cuttlefish – hot, spicy, crunchy, creamy – again I think you get the picture!

There are of course essential ingredients that make Nasi Lemak.  Consisting of a delicious portion of coconut rice served with some essential condiments such as sliced cucumber or tomato, egg (boiled or fried), fried ikan bilis (anchovies), fried peanuts and sambal (cooked chilli paste).

Then the choice is yours for anything else that’s added.  From Fried chicken, curry chicken, rending chicken, Beef (any flavour), Prawns (any flavour), Cockles (any  flavour), Pork (any flavour), Potato (any flavour), Cuttlefish (any flavour), Vegetables (any flavour)….. and the list goes on.

nasilemakbungkusLike all popular local dishes they are made to purchase easily, carry easily, eat easily and taste great.  Nasi lemak bungkus (the malay word for “pack” or “wrap”) is typically 1 type of meat, 1 egg, coconut rice and condiments wrapped up in a banana leaf and eaten on your way to work, at work or put on your desk until lunch.

But like most delicious things – the good news has to come to an end.  If you didn’t notice in the description of Nasi Lemak – most condiments are fried, the coconut rice gets its flavour from creamy coconut cream and milk and the bulk of the meal is carbohydrates (rice) and fat.

Nasi Lemak Portion: 210 g

  •             Energy: 494 calories
  •             Protein: 13 g
  •             Carb: 80 g
  •             Fat: 14 g

If you were eating 3 meals only per day – this is a big chunk of your energy (calories) requirements used up in only one meal.  Being such a small portion it’s also not very likely to keep you feeling full for long which can lead you to snacks.

As always, if managing your weight (or trying to) it’s best to avoid ‘calorie bombs’ like this altogether – but if it can’t be avoided – cut back on fat (don’t choose deep fried condiments) and reduce your portion of carbohydrates by only eating half the rice.  Remember it’s better to “waste” it than to waist it.

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2 Responses to “Nutrition Information: Nasi Lemak”

  1. Bindu Saran
    March 16th, 2010 @ 10:24 pm

    You have had pork Nasi lemak , have you Nat ??

    It is a heart attack in a plate literally !! But to be fair thus is not the only dish that is ..

  2. Health Guru
    March 17th, 2010 @ 10:07 am

    Like I said… the choice is yours what you eat it with! The only rule is there are no rules! Isn’t it scary to think in one small 200g portion of food you can consume 1/2 your daily fat allowance. Saturated Fat & Trans fat are a terrible combination…

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