Rice Meals · Singapore

How Many Calories in Lontong?

Also known as Lontong Sayur Lodeh, Lontong Singapore, Lontong Goreng.

Lontong is compressed rice cakes cut into cubes and served in sayur lodeh, a thick coconut milk vegetable curry, topped with a hard boiled egg, tempeh or tau kwa, sambal and serunding.

798kcal / 1 bowl with sayur lodeh
A standard hawker bowl of lontong is about 798 calories for a 600g serving, with around 42g of fat. The 200g of rice cakes is about 260 calories, but the 250ml of sayur lodeh coconut gravy is around 260 on its own, before the egg, tempeh, sambal and serunding.

Nutrition facts

Per 1 bowl with sayur lodeh (600g)AmountPer 100g
Calories798 kcal133 kcal
Protein22 g4 g
Carbs80 g13 g
Fat42 g7 g

Where the calories come from

Compressed rice cakes200g
260 kcal
Sayur lodeh coconut gravy250g
260 kcal
Hard boiled egg55g
75 kcal
Fried tempeh or tau kwa50g
100 kcal
Sambal20g
40 kcal
Serunding15g
60 kcal

The real talk

798 calories is more than a plate of char kway teow, and it is sold as breakfast. The rice cubes are not the problem. 200g of lontong is about 260 calories, similar to a scoop of rice. The sayur lodeh is. It is vegetables cooked in thick coconut milk, and a 250ml ladle is about 260 calories with almost all of it from coconut fat. The egg is 75, the tempeh or tau kwa about 100 because it is fried, the sambal 40, and the serunding on top another 60.

The hawker stalls that sell lontong usually sell mee soto next to it. Mee soto is about 433. Same counter, same S$4, and one bowl is nearly double the other. The difference is entirely the coconut gravy versus the clear turmeric broth. If you want the Malay breakfast and you are counting, mee soto is the easier choice by about 365 calories.

Lontong goreng, the fried version with the rice cubes tossed with sambal and vegetables, is around 550 because there is no coconut gravy, but it does take on frying oil. If you want the rice cakes and the sambal without the lodeh, that is the middle option.

How the portions compare

600 kcal
Small bowl, less gravy
798 kcal
Standard bowl
950 kcal
Large with extra tempeh and begedil

Lontong variants, ranked by calories

VariantCaloriesNotes
Lontong goreng550 kcalFried rice cubes, no coconut gravy
Lontong with less gravy and no serunding620 kcal
Standard lontong sayur lodeh798 kcalHawker standard
Lontong with begedil and extra gravy950 kcalThe full order

How to eat it lighter

Common questions

Why is lontong so high in calories?
The sayur lodeh. A 250ml ladle of coconut milk vegetable gravy is about 260 calories, and the fat content is around 25g. The rice cakes are only 260 for 200g. Take away the gravy and lontong is a normal meal.
Is lontong healthy?
Not as a regular breakfast. At 798 calories and 42g of fat it is heavier than most hawker lunches. It does have vegetables and 22g of protein, but the coconut fat outweighs that.
How many calories in lontong goreng?
About 550 calories per plate. It is the same rice cubes stir fried with sambal, egg and vegetables. No coconut gravy, so it is around 250 calories lighter than lontong sayur lodeh.
Is lontong the same as ketupat?
Similar. Ketupat is rice cooked in woven palm leaf pouches, lontong is rice compressed in banana leaf. Both are about 130 calories per 100g. The calorie difference comes from what they are served with.
Berapa kalori dalam Lontong?
Lontong ada kira-kira 798 kalori untuk satu hidangan biasa (600g), dengan 22g protein, 80g karbohidrat dan 42g lemak. Angka ini anggaran untuk hidangan gerai biasa, jadi ia berbeza ikut kedai dan saiz hidangan.

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See all Rice Meals calories, ranked ›

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 HPB iDAT via danielfooddiary.com 2015. Macros estimated from the ingredients.

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