With the Mid-Autumn Festival approaching, many people who are trying to lose weight want to eat mooncakes to celebrate the festival. However, they are worried about the high calories and sugar content, which can easily lead to fat accumulation. This time, we have invited nutritionist Wu Xiaona to select 11 common mooncakes for a calorie comparison. Which mooncake has the highest calorie content? And are low-sugar mooncakes really low in sugar? Let’s take a look together!
//Mooncake calorie comparison//
| 每 100 克 | 熱量 (kcal) | 脂肪 (克) | 糖分 (克) |
| 奶皇月餅 | 442 | 26.7 | 27.5 |
| 榴蓮月餅 | 439 | 21.4 | 16.4 |
| 雙黃蓮蓉月餅 | 432 | 24 | 37.6 |
| 麻糬酥皮月餅 (香芋) | 430 | 23.1 | 26.2 |
| 金華火腿伍仁月餅 | 429 | 22.8 | 26.3 |
| 雙黃白蓮蓉月餅 | 411 | 22.0 | 32.4 |
| 流心奶黃月餅 | 382 | 19.1 | 20.4 |
| 豆沙月餅 | 371 | 12.3 | 19.4 |
| 純素月餅 (黑芝麻蓮蓉月餅) | 414 | 17.3 | 29 |
| 朱古力雪糕月餅 | 333 | 23.0 | 24.0 |
| 冰皮月餅 (楊枝甘露) | 281 | 8.6 | 24.2 |
//Are low-sugar mooncakes on the market really low in sugar? Is there a big difference in total fat and calories?//
| 每 100 克 | 熱量 (kcal) | 脂肪 (克) | 糖分 (克) |
| 奇華 – 雙黃純白蓮蓉月餅 | 424 | 23.1 | 36.1 |
| 奇華 – 麥芽糖醇低糖雙黃純白蓮蓉月餅 | 404 | 20.5 | 3.9 |
In addition, maltitol is not as sweet as sugar, nor does it have the same high calorie content as sugar. Maltitol is approximately 90% as sweet as sugar, with about half the calorie content per gram (maltitol has 2.1 kcal, while sugar has 4 kcal). However, low sugar does not mean low calorie, as the calorie and fat content are similar to traditional mooncakes, despite being 9 times lower in sugar.
According to the guidelines of the Food Safety Center, if a food contains no more than 5 grams of sugar per 100 grams/milliliters, it can be claimed as low sugar. Chi Wah’s maltitol low sugar double yolk white lotus mooncake contains 3.9 grams per 100 grams, so it is considered a low sugar mooncake. Moreover, it uses maltitol instead of added sugar. Maltitol is a water-soluble compound naturally found in fruits and vegetables, made from starch rich in maltose.
//Are keto and vegan mooncakes healthier than traditional mooncakes?//
The ketogenic diet mainly consists of consuming fats and proteins. When making ketogenic mooncakes, a large amount of butter, full-fat whipped cream, protein powder, cream cheese, pure coconut milk, and coconut oil are commonly added. Therefore, the fat content is about 1.5 – 2 times higher than other mooncakes, making it more likely to cause weight gain. On the other hand, vegan mooncakes are mainly made from nuts, seeds, fruits, and vegetable oil, which are relatively healthier. However, it is important to note that nuts are a type of fatty food and consuming too much can also lead to weight gain. Additionally, the sugar content of vegan mooncakes is similar to that of traditional mooncakes, so they are not necessarily healthier.
//How to eat mooncakes healthily?//
Lillian suggests that when eating mooncakes, you can cut them into small pieces and share them with family or friends. A regular mooncake is usually about ¼ of one (about 45g), while a mini mooncake is about half of one (about 30g). In addition, you can pair mooncakes with sugar-free tea when eating them. Not only does it help with digestion, but it also helps avoid consuming extra sugar. When buying mooncakes, you can also carefully read the food labels to compare the sugar, fat, sodium, and calorie content of different mooncakes and choose one that suits you.
Learn more: Lillian Ng – Accredited Nutritionist (Hong Kong Nutritionist Association)
“Home Nutrition Center” nutritionist, Bachelor of Food and Nutritional Sciences from the Chinese University of Hong Kong. Specializes in designing healthy menus that can accommodate the lifestyle of Hong Kong women using simple and convenient food options.
