Snacks & Kuih · Singapore

How Many Calories in Bak Kwa?

Also known as Bakkwa, Chinese BBQ Pork Jerky, 肉干, Rougan, Bee Cheng Hiang Bak Kwa, Long Yok.

Bak kwa is the sweet, smoky grilled pork slice sold by weight from Singapore chains like Bee Cheng Hiang, Lim Chee Guan and Fragrance, eaten by the square during Chinese New Year and in bak kwa buns the rest of the year.

179kcal / 1 slice (54g)
One standard square of bak kwa is about 179 calories for a 54g slice, with around 13g of protein, 17g of sugar and 7g of fat. That works out to about 330 calories per 100g. A 500g box is around 1,650 calories, and a 1kg box is about 3,300.

Nutrition facts

Per 1 slice (54g) (54g)AmountPer 100g
Calories179 kcal331 kcal
Protein13 g24 g
Carbs17 g31 g
Fat7 g13 g

Where the calories come from

Lean pork40g
60 kcal
Pork fat5g
45 kcal
Sugar, honey and soy glaze12g
45 kcal
Oil brushed while grilling3g
27 kcal

The real talk

Bak kwa is minced pork pressed thin, marinated in sugar, soy, fish sauce and honey, dried and then grilled over charcoal. The drying concentrates everything. A slice of 54g is about 45g of pork and 10g of glaze, and the glaze is mostly sugar. That gives 13g of protein, which is decent, and 17g of sugar, which is a can of soft drink's worth in three slices. At 179 a slice it is fine as a snack and dangerous as a box.

The Chinese New Year queue is where the real damage happens. A 500g box is about 1,650 calories and it does not survive the first evening in most households. Ten slices over an afternoon is 1,790, which is a full day of food for most people trying to lose weight. The slices are thin and sweet and stop feeling like meat after the second one.

The lean cuts change the number a little. Chilli bak kwa is about the same. The minced pork slices are the standard at 179. The sliced whole meat version is slightly leaner, about 160. The bacon bak kwa, made from pork belly, is around 230 a slice because of the fat. The gold coin mini slices are about 60 each, which makes them easier to count and easier to lose count of.

How many calories in 2, 3 or 4 slices?

How manyCaloriesProtein
1 slice179 kcal13 g
2 slices358 kcal26 g
3 slices537 kcal39 g
4 slices716 kcal52 g
5 slices895 kcal65 g
6 slices1074 kcal78 g

How the portions compare

90 kcal
Half a slice
179 kcal
1 slice
537 kcal
3 slices

Bak Kwa variants, ranked by calories

VariantCaloriesNotes
Gold coin mini slice60 kcalAbout 18g
Sliced whole meat bak kwa160 kcalSlightly leaner cut
Minced pork bak kwa179 kcalThe standard square
Chilli bak kwa180 kcalSame as standard
Bacon bak kwa230 kcalPork belly, more fat

How to eat it lighter

Common questions

How many calories in one slice of bak kwa?
About 179 calories for a standard 54g square, based on the Bee Cheng Hiang label. That is about 330 calories per 100g, with 13g of protein and 17g of sugar per slice.
Is bak kwa healthy?
It is high in protein and high in sugar at the same time. One slice has 13g of protein, which is good, and 17g of sugar, which is not. One or two slices is fine. A box during Chinese New Year is 1,650 to 3,300 calories.
How many calories in 1kg of bak kwa?
About 3,300 calories. A 1kg box is roughly 18 slices at 179 each. Spread over a family it is nothing, eaten by two people over a weekend it is a lot.
Is bak kwa keto or high protein?
It is high protein but not keto. Each slice has about 17g of carbs, nearly all sugar from the glaze. Beef jerky without sugar is the closer fit for that.
Berapa kalori dalam Bak Kwa?
Bak Kwa ada kira-kira 179 kalori untuk 1 keping (54g), dengan 13g protein, 17g karbohidrat dan 7g lemak. Angka ini anggaran untuk hidangan gerai biasa, jadi ia berbeza ikut kedai dan saiz hidangan.

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Calorie and macro figures are estimates for a typical hawker centre or kopitiam serving. Actual numbers vary by stall, recipe and portion size. Use them as a guide, not gospel.

Calorie figure based on FatSecret Singapore, Bee Cheng Hiang product label (179 per 54g slice). Macros estimated from the ingredients.

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