Food Calories by Country

Malaysian Food Calories

Malaysian food is where this site started, and it is still the biggest section. Every dish here is priced against a normal hawker, mamak or kopitiam portion, not a lab plate. Nasi lemak, roti canai, char kuey teow, teh tarik, the kuih from the pasar, the tai chow dishes, the Sabah and Sarawak specialities: all of it, ranked lightest to heaviest inside each category.

Nothing on this page is banned. I ate at mamak and kopitiam the whole way from 128kg to 86kg. The only thing that changed was that I knew what each plate cost before I ordered it. Click any dish for the macro breakdown, where the calories actually hide, and how to order it lighter.

Rice Meals Noodles Dim Sum Mamak & Bread Soups Meat, Grills & Lauk Vegetables & Sides Snacks & Kuih Western & Burgers Drinks Desserts

Rice Meals 27 dishes, lightest first

145 kcal
Ketupat
per 1 piece (ketupat nasi)
245 kcal
Ambuyat
per 1 serving ambuyat with basic cacah dip (per person)
290 kcal
Lemang
per 2 slices (typical hawker/Raya serving)
300 kcal
Linopot
per 1 parcel (rice ball, plain, no accompaniments)
360 kcal
Nasi Ulam
per 1 plate (rice with herbs and dried shrimp/fish)
480 kcal
Nasi Kerabu
per 1 plate with ayam percik
556 kcal
Nasi Lemak
per 1 standard bungkus
570 kcal
Char Siew Rice
per 1 plate
580 kcal
Nasi Lemuni
per 1 plate (rice + sambal + ulam + ikan bilis + egg)
607 kcal
Chicken Rice
per 1 plate (steamed chicken)
620 kcal
Yong Chow Fried Rice
per 1 plate
630 kcal
Nasi Goreng Kampung
per 1 plate
630 kcal
Nasi Goreng Cina
per 1 plate
660 kcal
Nasi Goreng Mamak
per 1 plate
680 kcal
Nasi Tomato
per 1 plate with ayam masak merah
680 kcal
Nasi Paprik
per 1 plate
700 kcal
Claypot Chicken Rice
per 1 claypot (single serve)
700 kcal
Nasi Kukus
per 1 plate (steamed rice + 1 piece ayam goreng berempah + sambal + sides)
700 kcal
Nasi Goreng Pattaya
per 1 plate
720 kcal
Nasi Campur (Economy Rice)
per 1 plate (rice + 3 dishes)
750 kcal
Nasi Briyani
per 1 plate with chicken
750 kcal
Nasi Minyak
per 1 plate (rice + dalca + kurma, kenduri-style)
780 kcal
Nasi Ayam Penyet
per 1 plate (rice, fried chicken, sambal, tofu, tempeh)
830 kcal
Nasi Dagang
per 1 plate with gulai ikan tongkol
850 kcal
Banana Leaf Rice
per 1 standard meal (rice + 3 vegetable sides + dhal + 1 curry protein + rasam + papadom + 1 rice refill)
950 kcal
Nasi Kandar
per 1 plate (banjir + fried chicken)
1080 kcal
Nasi Ambeng
per 1 portion (single-pax share from communal platter)

Noodles 39 dishes, lightest first

330 kcal
Asam Laksa
per 1 bowl
330 kcal
Kuey Teow Soup
per 1 bowl
350 kcal
Mee Sup
per 1 bowl
350 kcal
Chee Cheong Fun
per 1 plate (3-4 rolls, KL sweet sauce style)
360 kcal
Ipoh Hor Fun
per 1 bowl (soup)
390 kcal
Fish Ball Noodles
per 1 bowl
400 kcal
Laksa Kedah
per 1 bowl
420 kcal
Penang Hokkien Mee
per 1 bowl
450 kcal
Pan Mee
per 1 bowl (soup)
450 kcal
Bee Hoon Goreng
per 1 plate
460 kcal
Mee Tomyam
per 1 bowl
460 kcal
Sang Nyuk Mian
per 1 bowl (soup, yellow mee)
470 kcal
Mee Siam
per 1 plate
470 kcal
Kolo Mee
per 1 bowl
470 kcal
Maggi Goreng
per 1 plate
500 kcal
Mee Rebus
per 1 plate
510 kcal
Wantan Mee
per 1 plate (dry)
510 kcal
Claypot Lou Shu Fun
per 1 claypot (individual portion)
520 kcal
Sabah Beef Noodles (Ngiu Chap)
per 1 bowl (soup)
520 kcal
Mee Kari (Curry Mee)
per 1 bowl
520 kcal
Hakka Mee
per 1 bowl (dry noodles with minced pork, side soup)
520 kcal
Abacus Seeds
per 1 plate
520 kcal
Lor Mee
per 1 bowl
550 kcal
Sarawak Laksa
per 1 bowl
550 kcal
Mee Hailam
per 1 plate
570 kcal
Laksa Johor
per 1 bowl
570 kcal
Mee Jawa
per 1 bowl
580 kcal
Mee Bandung Muar
per 1 bowl
600 kcal
Curry Laksa
per 1 bowl
620 kcal
Yee Mee
per 1 plate (crispy)
620 kcal
Beaufort Mee
per 1 plate
630 kcal
Tamparuli Mee
per 1 plate
640 kcal
Wat Tan Hor
per 1 plate
650 kcal
Tuaran Mee
per 1 plate
660 kcal
Mee Goreng Mamak
per 1 plate
670 kcal
Tenom Mee
per 1 bowl (dry tossed)
700 kcal
Kuey Teow Kung Fu
per 1 plate
720 kcal
KL Hokkien Mee
per 1 plate
742 kcal
Char Kuey Teow
per 1 plate

Meat, Grills & Lauk 64 dishes, lightest first

35 kcal
Bosou
per 2 tbsp condiment portion
40 kcal
Tempoyak
per 2 tbsp (small side portion with rice)
50 kcal
Satay
per 1 stick (chicken)
80 kcal
Otak-Otak
per 1 piece (grilled, banana leaf)
95 kcal
Serunding
per 2-3 tablespoons
150 kcal
Sambal Tumis
per 2-3 tablespoons
180 kcal
Asam Rebus
per 1 serving (1 medium fish with broth)
200 kcal
Rendang
per 1 lauk portion (100g)
200 kcal
Hinava
per 1 small plate
200 kcal
Umai
per 1 serving (hawker/restaurant portion)
210 kcal
Manok Pansoh
per 1 serving (mixed bone-in chicken pieces with broth and aromatics)
230 kcal
Ikan Goreng
per 1 piece (medium, e.g. kembung, tilapia slice, or cencaru)
240 kcal
Pinasakan
per 1 serving (2 small fish + broth)
250 kcal
Asam Pedas
per 1 serving with fish
250 kcal
Lala Masak
per 1 hawker plate (approx 400g shell-on clams, ~150g edible serving)
270 kcal
Sambal Sotong
per 1 side dish (lauk) serving
270 kcal
Keropok Lekor
per 1 bag / ~8-10 pieces (fried)
280 kcal
Ayam Masak
per 1 piece in sauce
290 kcal
Daging Masak
per 1 portion in sauce
290 kcal
Ayam Bakar
per 1 piece (thigh or drumstick quarter)
290 kcal
Tandoori Chicken
per 1 quarter piece (leg or breast, bone-in)
290 kcal
Char Siew (BBQ Pork)
per 100g
290 kcal
Telur Dadar (Malaysian Omelette)
per 1 omelette
300 kcal
Sambal Udang
per 1 plate (hawker/kopitiam portion, ~8-10 medium prawns)
300 kcal
Ikan Bakar
per 1 piece (whole small fish or portion of larger fish, with sambal)
300 kcal
Ketam Masak
per 1 serving (about half a crab with sauce)
300 kcal
Kerang Masak
per 1 hawker serving (cockles in sambal or kicap sauce)
300 kcal
Masak Kicap
per 1 piece + sauce (bone-in chicken, hawker serving)
310 kcal
Ikan Stim
per 1 whole fish (siakap or ikan merah, mid-size), as served at restaurant or kopitiam
320 kcal
Gulai
per 1 serving (ladle of curry + 1-2 pieces protein, no rice)
330 kcal
Daging Dendeng
per 1 serving (3-4 thin slices)
340 kcal
Masak Merah
per 1 piece bone-in chicken with sauce (ayam masak merah, no rice)
350 kcal
Kari Ayam (Chicken Curry)
per 1 serving, 1 bone-in chicken piece with coconut curry gravy (hawker / nasi campur style)
360 kcal
Masak Lemak Cili Api
per 1 serving with chicken
360 kcal
Ayam Percik
per 1 piece (chicken thigh with percik sauce)
370 kcal
Ikan Masak Lemak
per 1 hawker lauk portion (fish + gravy)
380 kcal
Ikan Patin Masak Tempoyak
per 1 piece patin with gravy (hawker/restaurant portion)
390 kcal
Ayam Goreng
per 1 piece (thigh or drumstick, bone-in)
390 kcal
Paru Goreng
per 1 serving (2-3 pieces, side dish at nasi campur)
400 kcal
Sambal Petai
per 1 hawker plate (sambal petai with prawns)
400 kcal
Kari Kambing (Mutton Curry)
per 1 mamak/kopitiam serving (meat + gravy, no rice)
400 kcal
Siu Yoke (Roast Pork)
per 100g
410 kcal
Ayam Kapitan (Kari Kapitan)
per 1 serving
430 kcal
Kari Kepala Ikan
per 1 serving (fish head portion with gravy and vegetables)
430 kcal
Ikan Pari Bakar (Grilled Stingray)
per 1 serving, hawker stall (stingray wing in banana leaf with sambal)
450 kcal
Kam Heong Crab
per 1 serving (about half a medium mud crab)
450 kcal
Chili Crab
per 1 serving, about half a medium mud crab with sauce
460 kcal
Varuval
per 1 plate (typical mamak/kopitiam serving)
460 kcal
Chicken 65
per 1 plate (hawker/mamak portion, ~8-10 pieces)
460 kcal
Wild Boar (Babi Hutan)
per 1 serving wild boar dish (meat + gravy, no rice)
460 kcal
Sotong Goreng Tepung (Fried Calamari)
per 1 plate
480 kcal
Kung Pao Chicken
per 1 plate
480 kcal
Roast Duck (Siu Ngap)
per quarter duck
490 kcal
Khau Yuk
per 1 serving (3-4 slices pork belly with mui choy and gravy)
500 kcal
Salted Egg Crab
per 1 serving (about half a crab)
530 kcal
Ikan Empurau
per 1 restaurant serving (steamed whole, shared from 1.5-2kg fish, individual portion)
530 kcal
Ayam Masak Arak (Rice Wine Chicken)
per 1 serving (2-3 bone-in chicken pieces with wine sauce)
540 kcal
Sweet and Sour Chicken
per 1 plate
560 kcal
Sinalau Bakas
per 1 portion sliced smoked wild boar (hawker stall, ~200g)
580 kcal
Butter Prawns
per 1 restaurant portion (6-8 medium-large prawns, shell-on, with egg floss)
580 kcal
Marmite Chicken
per 1 plate
590 kcal
Ketupat Sotong
per 1 medium squid stuffed with glutinous rice in coconut gravy
630 kcal
Daging Harimau Menangis
per 1 hawker plate (grilled beef slices with dipping sauce)
700 kcal
Nestum Chicken
per 1 plate (2-3 pieces)

Snacks & Kuih 55 dishes, lightest first

20 kcal
Butod
per 1 grub (grilled)
40 kcal
Kuih Bangkit
per 1 piece
70 kcal
Lok Lok
per 1 stick (average mixed item with sauce dip)
75 kcal
Kuih Ros (Kuih Loyang)
per 2 pieces
90 kcal
Yong Tau Foo (Fried)
per 1 piece (fried stuffed tofu / beancurd skin)
95 kcal
Kuih Keria
per 1 piece (~40g)
100 kcal
Dodol
per 1 piece (~28g)
100 kcal
Kuih Badak Berendam
per 1 piece (ball in santan)
105 kcal
Tepung Pelita
per 1 piece (small banana-leaf cup)
110 kcal
Kuih Kasturi
per 1 piece
115 kcal
Kuih Kaswi
per 1 piece (~50g)
120 kcal
Kuih Cincin
per 1 piece (ring cookie)
120 kcal
Kuih Siput
per 1 small handful (~6-8 pieces)
120 kcal
Kuih Kapit (Love Letters)
per 3 pieces
120 kcal
Cucur Jagung
per 1 piece (hawker stall)
130 kcal
Kuih Seri Muka
per 1 piece (~55g)
130 kcal
Kuih Talam
per 1 piece (~60g)
135 kcal
Pisang Goreng
per 1 piece
135 kcal
Amplang
per 1 small handful (about 25g)
140 kcal
Karipap (Curry Puff)
per 1 piece
140 kcal
Cucur Badak
per 1 piece (medium, hawker-stall size)
145 kcal
Cucur Udang
per 1 piece (hawker stall)
150 kcal
Kuih Lapis
per 1 piece (~50g)
150 kcal
Kuih Ketayap
per 1 roll (~65g)
150 kcal
Kuih Cara Berlauk
per 2 pieces (~60g)
155 kcal
Lempeng
per 1 piece (medium, ~10cm diameter)
155 kcal
Muruku
per 1 handful (30g)
175 kcal
Onde-Onde
per 5 pieces (~75g)
175 kcal
Kuih Koci
per 1 piece (~60g)
180 kcal
Akok (Kelantan Kuih)
per 2 pieces
185 kcal
Popiah
per 1 roll
185 kcal
Cempedak Goreng
per 1 piece
190 kcal
Kelupis
per 1 piece
190 kcal
Begedil (Bergedil)
per 2 pieces
200 kcal
Kek Lapis Sarawak
per 1 slice
210 kcal
Kuih Penjaram (Pinjaram)
per 1 piece (medium, pasar tamu size)
210 kcal
Samosa
per 1 piece
210 kcal
Kuih Bom
per 1 piece
215 kcal
Kacang Putih
per 1 small packet (40g)
215 kcal
Kaya Pau (Steamed Kaya Bun)
per 1 bun
225 kcal
Cekodok Pisang (Jemput-Jemput)
per 3 pieces
230 kcal
Kuih Putu
per 2 pieces
230 kcal
Sata (Terengganu)
per 2 sticks
240 kcal
Kuih Jala (Roti Jala)
per 2 pieces with curry
250 kcal
Pulut
per 1 serving, plain pulut with santan (steamed glutinous rice cooked in coconut milk)
260 kcal
Keropok Keping
per 1 small bag / hawker plate (~50g crackers + sweet chili dip)
275 kcal
Kuih Bahulu
per 5 pieces (~80g)
290 kcal
Apam Balik
per 1 wedge (~100g)
290 kcal
Pulut Panggang
per 2 rolls
300 kcal
Rojak Buah
per 1 plate (hawker portion)
310 kcal
Ubi Kayu
per 1 serving ubi kayu rebus (boiled cassava with grated coconut and palm sugar syrup)
330 kcal
Pakora
per 5 pieces (typical mamak/Indian restaurant snack order)
330 kcal
Jagung (Sweet Corn Cup)
per 1 cup (hawker portion)
340 kcal
Coffee Bun (Rotiboy)
per 1 bun
700 kcal
Pasembur (Mamak Rojak)
per 1 plate (hawker portion)

Malaysian Food at a glance

There are 291 dishes ranked on this page. The lightest is Butod at 20 kcal per 1 grub (grilled), the heaviest is Nasi Ambeng at 1080 kcal per 1 portion (single-pax share from communal platter), and the average lands around 339 calories a serving. 143 of them come in under 300 calories, and 40 are 600 or more.

That spread is the whole point. Two dishes off the same menu can be 1060 calories apart, which is more than most people's entire daily deficit. Knowing which is which costs you nothing and changes the outcome.

Common questions

What is the lowest calorie malaysian food option?
Butod is the lightest on this page at 20 calories per 1 grub (grilled). There are 143 options here under 300 calories, so you have room to pick something you actually like.
What is the highest calorie malaysian food here?
Nasi Ambeng tops the list at 1080 calories per 1 portion (single-pax share from communal platter). 40 of the 291 dishes here are 600 calories or more, so it is worth checking before you order.
How many calories are in a typical malaysian food serving?
Across the 291 dishes on this page the average is about 339 calories per serving, with the middle of the pack around 300 (Ikan Bakar). Figures are estimates for a normal portion.
Berapa kalori dalam malaysian food?
Purata untuk 291 hidangan di halaman ini ialah kira-kira 339 kalori satu hidangan. Yang paling rendah ialah Butod (20 kalori) dan yang paling tinggi ialah Nasi Ambeng (1080 kalori). Semua angka ini anggaran untuk hidangan gerai biasa.

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Calorie and macro figures are estimates for a typical hawker, mamak or kopitiam serving, based on the Malaysian Nutrient Database (MyNutri), HPB Singapore portion data and USDA reference values for the ingredients. Actual numbers vary by stall, recipe and portion size. Use them as a guide, not gospel.

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