Hong Kong street snacks are irresistible, with fish balls, siu mai, and egg waffles being favorites among many locals. However, these tasty treats often hide health traps with high calories, high fat, and high sodium! This time, we’ve invited certified nutritionist Kathy Ng to break down the calorie traps of 8 common street snacks, and she’ll offer advice on how often to indulge and what to keep in mind, so you can enjoy these delights more wisely!
Comparison of Common Street Food Calories and Nutritional Value (Table)
| 常見街頭小食 | 份量 | 卡路里 (Kcal) | 脂肪 (克) |
| 咖喱魚蛋 | 6粒 | 75.6 | 2.4 |
| 魚肉燒賣 | 6粒 | 293.7 | 13.7 |
| 碗仔翅 | 1碗 | 123.2 | 1.2 |
| 生菜魚肉 | 1碗 | 117.7 | 3.7 |
| 臭豆腐 | 1件 | 164 | 12 |
| 蒸腸粉 (不含醬汁) | 1份 (約4-5條) | 223.7 | 6.9 |
| 雞蛋仔 | 1底 | 389.5 | 7.9 |
| 章魚小丸子 | 4粒 | 150 | 5 |
Common street snacks in Hong Kong and their hidden health pitfalls
1. Curry Fish Balls
The calorie and fat content of curry fish balls is relatively lower compared to other street snacks, making it a healthier choice. However, it is important to note that one skewer with six fish balls served with curry sauce already contains 600 milligrams of sodium, which is almost one-third of the recommended daily limit of no more than 2,000 milligrams set by the Centre for Food Safety.
2. Fish and Meat Siu Mai
Many people think that fish meat siu mai, prepared by steaming, must be low in fat. In fact, a single string of fish meat siu mai can contain up to 13.7 grams of fat, which is equivalent to 2.5 teaspoons of oil. This is because manufacturers add a significant amount of fatty pork bits to enhance the flavor, leading to an increase in saturated fat content. Consuming more can raise the levels of “bad cholesterol” in the body, increasing the risk of obesity and even heart disease. Additionally, some people also increase the fat content by using chili oil while eating.
3. Shark Fin Soup with Lettuce and Fish
Wan Zai Shark Fin and the ingredients in the Lettuce Fish and Meat are both made from low-fat foods, making them relatively healthy. However, since the soup base contains a large amount of seasonings, such as salt, MSG, pepper, and sesame oil, be careful as the sodium may exceed the recommended daily intake.
4. Stinky Tofu
Tofu is low in calories and high in quality protein. Common tofu sold in markets contains about 82 calories and 3.7 grams of fat per 100 grams. However, stinky tofu, which is fried, has double the calories of regular market tofu and three times the fat. Additionally, these fried foods contain a large amount of trans fats, which raise “bad cholesterol” and triglycerides, leading to fat accumulation on the artery walls, causing them to harden and narrow, increasing the risk of heart disease and stroke.
5. Steamed Rice Rolls
Steamed rice rolls mainly consist of rice flour, which is rich in carbohydrates. Many people enjoy them with sweet sauce, soy sauce, sesame, sesame paste, chili sauce, and more, significantly increasing the calorie and fat content. A serving of mixed sauce steamed rice rolls has about 300-400 calories, equivalent to roughly 1.5 bowls of rice.
6. Egg Waffles
The batter for egg waffles is made by mixing eggs with a significant amount of white sugar, evaporated milk, and cooking oil, making it a popular street snack that is also “high in fat” and “high in sugar.” One serving of egg waffles contains about 1.5 to 2 teaspoons of oil, which accounts for a quarter of the daily fat intake limit for adults.
7. Takoyaki
Takoyaki’s main ingredient is flour, but the cooking process involves a lot of oil, and it’s often served with mayonnaise and takoyaki sauce, so it’s important to be mindful of the fat and sodium content.
Recommended Eating Frequency and Precautions
Occasional tasting of street food won’t negatively impact your health, but it’s also advisable to maintain a good and balanced diet in your daily eating habits. If you want to eat healthily, you can opt for less sauce or even skip the sauce altogether, and share your food with friends to reduce portion sizes. Additionally, consistently consuming excessive calories and fats can lead to overweight or even obesity. The saturated fats present can raise overall cholesterol levels in the blood, increasing the risk of heart disease. Moreover, street food tends to be relatively high in sodium, so it is recommended that individuals with weaker kidney function eat it in moderation.
Learn more: Wu Yao Fen (Kathy) – Registered Dietitian (Hong Kong Dietitians Association)
Founder of the “Home Nutrition Center,” frequently appearing in media interviews on nutrition and writing columns. Kathy holds a Bachelor’s degree in Food and Nutritional Sciences from CUHK, a Master’s degree in Counseling Psychology from HKU, and is a certified NLP practitioner and hypnotherapist. She advocates for the belief of “nourishing the body and mind,” helping urban dwellers achieve happiness and wellness.
