At a nasi padang or Indian rice stall, fish tikka is the best deal on the counter: 23g of protein for 128 calories and 1.3g of saturated fat. Ayam masak lemak cili padi is the trap: 342 calories and 15.1g of saturated fat for 21g of protein. Every figure below was measured by the Department of Nutrition and Dietetics at KK Women's and Children's Hospital (KKH).
The 8 sides, ranked by protein per 100 calories
| Side | Portion | Calories | Protein | Fat | Saturated fat | Protein per 100 kcal |
|---|---|---|---|---|---|---|
| Fish tikka | 99g | 128 | 23g | 4g | 1.3g | 18.0g |
| Chicken tikka | 71g | 173 | 24g | 8g | 2.6g | 13.9g |
| Chicken tandoori | 112g | 156 | 19g | 8g | 2.7g | 12.2g |
| Mutton curry with potato | 191g | 284 | 34g | 12g | 6.0g | 12.0g |
| Beef rendang | 93g | 208 | 24g | 12g | 5.8g | 11.5g |
| Ayam goreng | 80g | 141 | 16g | 9g | 3.1g | 11.3g |
| Ayam masak lemak cili padi | 293g | 342 | 21g | 28g | 15.1g | 6.1g |
| Chickpeas in curry | 253g | 305 | 18g | 15g | 8.1g | 5.9g |
KKH's tips, side by side
- Fish tikka, chicken tikka and chicken tandoori: suitable for most people. Watch the salt on the fish tikka and tandoori, and the cholesterol on the chicken tikka. KKH pairs them with lightly seasoned vegetables and chapati or steamed rice.
- Ayam goreng: take the skin off to cut the fat, saturated fat and cholesterol.
- Beef rendang: one 93g portion is about 25% of a day's cholesterol and saturated fat allowance.
- Mutton curry with potato: the most protein (34g), but KKH suggests sharing it because the cholesterol and sodium are high.
- Chickpeas in curry: the most fibre (15.3g), but KKH still suggests sharing it.
- Ayam masak lemak cili padi: one portion is 70% of a day's saturated fat allowance.
The limits
- Sides only. Rice and extra gravy add more.
- Portions vary. Each figure is one measured portion, ±10% between stalls.
- Not every side is here. Sides KKH didn't measure (sambal goreng, begedil, sayur lodeh as a side) aren't listed.
Frequently asked questions
What is the healthiest side at a nasi padang stall?
Of the sides KKH measured, fish tikka gives the most protein per calorie: 23g of protein for 128 calories and 1.3g of saturated fat. Chicken tikka and chicken tandoori are close behind.
How many calories are in beef rendang?
A 93g portion of beef rendang has 208 calories, 24g of protein and 5.8g of saturated fat, according to KKH.
How much saturated fat is in ayam masak lemak cili padi?
15.1g in a 293g portion. KKH says that is 70% of a day's saturated fat allowance.
Is ayam goreng healthy?
An 80g portion has 141 calories and 16g of protein. KKH recommends removing the skin to cut the fat, saturated fat and cholesterol.
Which Indian rice side has the most protein?
Mutton curry with potato, with 34g in a 191g portion. KKH suggests sharing it because its cholesterol and sodium are high.
Source: KKH Department of Nutrition & Dietetics via SingHealth HealthXchange ("Best and Worst Singapore Hawker Malay Foods"; "Indian Meat Dishes"; "Indian Noodles & Rice Dishes").
General information only, not medical or dietary advice.
