The Health Guru

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What’s the healthier option – Char Siew Rice vs. Chicken Rice vs. Duck Rice?

Posted on | July 25, 2012 | No Comments

What’s the healthier option – Char Siew Rice vs. Chicken Rice vs. Duck Rice?

 Char Siew Pork Rice

Char Siew Rice

“Char siu” means “fork burn/roast” named after the traditional method of cooking long seasoned strips of pork on a fork over fire. Char siew pork rice is served with slices of char siu, sliced cucumber, white rice and covered in a sweet gravy or dark soy sauce.  Generally you can choose steamed white rice or the oily chicken rice.

  • Portion:  327 g
  • Energy: 605 calories
  • Protein: 24 g
  • Carbs: 91 g
  • Fat: 16 g

(Note: Approximately 380 calories from char siew pork – the remainder in rice and sauces)

Chicken Rice

The Famous Chicken Rice

The chicken is cooked by boiling the entire chicken in a pork and chicken bone stock.  The rice is very oily as it involves a chicken stock specially created to flavour the rice.  Served with sliced cucumber, sometimes steamed Chinese vegetables and always a mixture of chilli sauce with garlic and ginger.

  • Portion: 340 g
  • Energy: 720 calories
  • Protein: 30 g
  • Carbs: 60 g
  • Fat:  40 g

(Note:  Approximately 180 calories in ½ breast chicken – the remainder in rice and sauces)                                   

Duck Rice

Duck Rice

Prepared in much the same way as the Chicken rice, except, generally the duck is prepared either roasted or braised in thick gravy. The rice is still flavourful and oily.

  • Portion: 420 g
  • Energy: 706 calories
  • Protein: 24 g
  • Carbs: 86 g
  • Fat:  30 g

(Note:  Approximately 255 calories in ½ duck chicken – the remainder in rice and sauces)

Follow these tips when choosing any of these meals:

  • The healthier meat option to choose from the three is definitely the chicken. Char siew is so energy dense as it is coated in sugar and honey to get the lovely sticky sweet taste.
  • If possible you should ask for steamed white rice not the oily chicken rice (but then, that almost defeats the purpose of eating it right???)
  • PORTION, PORTION, PORTION:  Always eat only a fist size portion of rice.
  • Remove the skin from the chicken and duck
  • Order a side of steamed green vegetables if you need to fill up
  • Go easy on the sauces – always ask for less

Finally, remember to always follow my additional recommendations every time you eat:  Eat slowly, put your utensils down between bites and always stop when you feel 80% full because it’s better to waste it than to ‘waist’ it.  Enjoy!

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