The Health Guru

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Nutrition Info: Calories in Hainanese Chicken Rice

Posted on | December 11, 2009 | 3 Comments

The Famous Chicken Rice

The Famous Chicken Rice

There is no doubt that Singapore has a diverse and delicious range of food and for Singaporeans, eating is a way of life.  A typical greeting is “Have you taken your lunch yet?” or “Lets go makan”.  For newbies to the country it can be quite overwhelming and it’s expected that you sample your way across the island searching for recommendations on “the best, the most famous, the biggest, the juiciest, the cheapest and the tastiest local delights.

The national dish of Singaporean is the famous Hainanese Chicken Rice.  When I first arrived in Singapore I didn’t quite understand the hype – I mean it’s just a mound of white rice on a plate with a very small amount of chicken beside it – served with 1-2 bits of green vegetables and clear broth soup.  I mean – it’s just chicken ….. and rice.?

As you can expect there is a BUT coming…

But, Chicken Rice is actually very, very tasty.  It also happens to be very, very high in fat and for the small portion size quite high in calories.

  • Portion: 320 g
  • Energy: 666 calories
  • Protein: 30 g
  • Carbs: 55 g
  • Fat: 44 g

Why so much fat?  Because the portion of rice is lovingly soaked in chicken fat for extra flavour as well as fat being used on the actual chicken itself. The average person only needs 30 g of fat per day – so eating this portion of chicken rice is not only bad for your waistline – it’s terrible for your arteries.

My Health Guru advice for those that want to continue eating this but care for their health is the following:

  • Remove the skin from the chicken
  • Only eat half the portion of the rice
  • If it’s possible ask form normal white rice without the fat (this is quite rare)
  • Only eat half the portion of rice (remove the other half and put it on a separate plate so you’re not tempted)
  • To fill your stomach order steamed green vegetables / more steamed chicken if possible
  • Go easy on the soy / chilli sauce

Trust me – it really will be so much better for your health and body if you make just a few simple changes.  It allows you to have your cake and eat it too…. well chicken rice and eat it too.

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3 Responses to “Nutrition Info: Calories in Hainanese Chicken Rice”

  1. Fullofstops
    June 6th, 2012 @ 3:17 pm

    Hi Healthguru,

    Is this nutritional information accurate? Because all websites like,my fitnesspal, states that a 300 odd gram portion of chicken rice is 600 odd calories, 23 to 25 odd fats and 23 to 25 odd protein, but what you states here is 44g of fats, thats a huge difference in the amount of fat (by almost half).. I am confused… which one is reliable

  2. Health Guru
    June 6th, 2012 @ 4:00 pm

    44g of fat is quite right in my opinion.

    5g of fat = 1 teaspoon of butter / lard

    Just for the sake of this let’s just say I quote 45g of fat. 45/5 = 9 teaspoons of lard in chicken rice.

    That’s approximately 3 tablespoons of oil. Please go and take a look a the amount of FAT IN CHICKEN SKIN plus the fact that the rice is cooked with all that chicken fat and soaks it up. I am almost sure that my version with 44g of fat is quite accurate.

    I can guarantee you that there is more that 25g of fat (5 teaspoons or 1.2 tablespoons) per portion of chicken rice.

  3. Fullofstops
    June 6th, 2012 @ 4:43 pm

    Hi Healthguru, thanks for replying… Then, I should stop eating chicken rice!!. Another question, which part of the dish has higher concentration of fat? the chicken (With the skin on) or the rice itself, If so, how much for the oil soaked rice and the chicken (with skin)

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