Western & Burgers · Hong Kong

How Many Calories in Hong Kong French Toast?

Also known as 西多士, Sai Do Si, Hong Kong Style French Toast, Peanut Butter French Toast, Cha Chaan Teng French Toast.

Sai do si is two slices of white bread sandwiched with peanut butter, dipped in egg, deep fried until golden, then topped with a slab of butter and golden syrup. It is the classic cha chaan teng afternoon tea item, around HK$20 to HK$30.

580kcal / 1 serving (2 slices with butter and syrup)
One serving of Hong Kong French toast is about 580 calories, estimated from its parts: two slices of bread (160), peanut butter (90), egg coating (45), oil absorbed during deep frying (135), a butter slab (75) and syrup (60). Fat is about 34g. Larger thick-cut versions reach 850.

Nutrition facts

Per 1 serving (2 slices with butter and syrup) (150g)AmountPer 100g
Calories580 kcal387 kcal
Protein14 g9 g
Carbs55 g37 g
Fat34 g23 g

Where the calories come from

White bread (2 slices)60g
160 kcal
Peanut butter filling15g
90 kcal
Egg coating30g
45 kcal
Frying oil absorbed15g
135 kcal
Butter slab10g
75 kcal
Golden syrup20g
60 kcal

The real talk

The Malaysian roti bakar version of French toast is pan fried. The Hong Kong version is deep fried, and that one difference is worth about 135 calories of absorbed oil. Then it gets a butter slab on top (75) and syrup poured over (60). So a dish that starts as 160 calories of bread ends at 580, with 34g of fat. That is more fat than a baked pork chop rice serving of pork.

The peanut butter filling is not optional at most places and it is worth 90 calories per tablespoon. Some shops use kaya or condensed milk instead, which is similar. The thick-cut version, where each slice is nearly 3cm, absorbs a lot more oil. One Hong Kong dietitian ranking put the heavy peanut butter and butter version at around 850 calories, top of the cha chaan teng list alongside dry fried beef hor fun.

The context is what makes this bad. Nobody eats French toast as a meal. It comes at 3:30pm with a milk tea (110), after lunch and before dinner. That is a 690 calorie snack window. Do that three afternoons a week and it is over 2,000 calories, which is about a quarter kilo of body fat a week if nothing else in your day changes.

How the portions compare

445 kcal
No butter, no syrup
580 kcal
Standard serving
850 kcal
Thick-cut with extra peanut butter

Hong Kong French Toast variants, ranked by calories

VariantCaloriesNotes
Kaya toast (Malaysian style, not fried)370 kcalFor comparison
French toast, no butter or syrup445 kcalStill deep fried
Hong Kong French toast580 kcalStandard with butter and syrup
French toast with condensed milk630 kcalCondensed milk replaces or adds to syrup
Thick-cut French toast850 kcalHong Kong dietitian figure for the heavy version

How to eat it lighter

Common questions

How many calories in Hong Kong French toast?
About 580 calories for a standard two-slice serving with butter and syrup. Thick-cut versions with extra peanut butter can reach 850.
Why is Hong Kong French toast so much higher in calories than regular French toast?
It is deep fried instead of pan fried, filled with peanut butter, and topped with a butter slab and syrup. The frying alone adds about 135 calories of oil.
Can I make it lighter at the cha chaan teng?
Yes. Ask for no butter and no syrup. That drops it to about 445 calories. Sharing one serving between two people takes it under 300 each.

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Calorie and macro figures are estimates for a typical cha chaan teng, dai pai dong or dim sum serving. Actual numbers vary by stall, recipe and portion size. Use them as a guide, not gospel.

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