Is Laksa High in Cholesterol? A Detailed Nutritional Insight

Laksa, a beloved Southeast Asian noodle dish, is well-known for its rich, aromatic broth, often made with coconut milk or tamarind, and topped with prawns, cockles, tofu puffs, and sometimes egg. As delicious as it is, laksa also raises questions about its healthiness—especially for those watching their cholesterol levels.

In this article, we’ll examine whether laksa is high in cholesterol, break down its main ingredients, explore their effects on cardiovascular health, and offer tips on how to enjoy laksa more healthily without compromising on flavour.

1. Understanding Cholesterol: The Basics

Before evaluating laksa, it’s important to understand what cholesterol is and how it works in the body.

Cholesterol is a waxy, fat-like substance that is found in all cells of the body. It’s essential for the production of hormones, vitamin D, and substances that help digest food. Cholesterol travels through the bloodstream in two forms:

• Low-Density Lipoprotein (LDL) – Often referred to as “bad cholesterol.” High levels of LDL can lead to plaque buildup in arteries, increasing the risk of heart disease.

• High-Density Lipoprotein (HDL) – Known as “good cholesterol.” HDL helps remove excess cholesterol from the blood and carries it to the liver for disposal.

Dietary cholesterol used to be thought of as a major factor in raising blood cholesterol, but recent research shows that saturated fat and trans fats have a more significant impact on blood LDL cholesterol than dietary cholesterol alone.

2. Ingredients in Laksa That May Raise Cholesterol

Laksa can vary regionally—Singapore’s Katong laksa, Penang’s asam laksa, and Sarawak laksa are all slightly different—but most versions include a few common ingredients. Here’s a breakdown of the main ones that may influence cholesterol levels:

a. Coconut Milk

Laksa lemak (rich laksa) contains coconut milk, which is high in saturated fat. A typical bowl can contain up to 1/2 cup of coconut milk. Saturated fat is known to increase LDL cholesterol.

• Coconut milk (100ml): ~21g of fat, ~18g of saturated fat

• Effect: Can raise both LDL and HDL cholesterol

• Verdict: Moderately high in cholesterol impact due to saturated fat content

b. Seafood (Prawns, Cockles)

Prawns and cockles are common laksa toppings. They are naturally high in dietary cholesterol, though they are low in saturated fat.

• 100g prawns: ~189mg cholesterol

• 100g cockles: ~139mg cholesterol

• Effect: High in dietary cholesterol, but evidence suggests limited impact on blood LDL for most people

• Verdict: High in cholesterol, but not necessarily harmful in moderation

c. Hard-Boiled Eggs

Some versions of laksa include half or a full boiled egg.

• 1 large egg: ~186mg cholesterol

• Effect: Eggs raise HDL (good) cholesterol in most people

• Verdict: OK for most people, but those with existing heart disease may need to limit intake

d. Noodles

Laksa is usually served with rice noodles, which are carbohydrate-rich but don’t contain cholesterol or saturated fat. However, their high glycaemic index can lead to blood sugar spikes, indirectly affecting heart health if consumed in excess.

• 100g rice noodles: ~110–130 calories, ~25–30g carbs

• Effect: No direct cholesterol impact

• Verdict: Neutral, but consider portion control

3. Total Cholesterol Load in One Bowl of Laksa

Here’s a rough estimate of cholesterol and saturated fat in one typical bowl of laksa (about 400g serving):

• Daily cholesterol limit (for those with heart disease risk): ~200mg

• Daily saturated fat limit: <20g (based on 2000 kcal diet)

So yes, laksa is relatively high in both dietary cholesterol and saturated fat—especially due to coconut milk and seafood.

4. How Laksa Affects Heart Health

Eating laksa occasionally isn’t a major concern for healthy individuals. However, for those with high cholesterol, heart disease, or a family history of cardiovascular conditions, the high saturated fat and cholesterol levels in laksa may pose a risk.

Cholesterol Impact Summary:

• LDL (bad) cholesterol may increase due to coconut milk and egg yolks.

• HDL (good) cholesterol may be supported by seafood like prawns.

• Triglycerides may rise with high carb intake if paired with sugary drinks or desserts.

5. Healthier Ways to Enjoy Laksa

You don’t have to give up laksa entirely. Here are practical tips to enjoy it in a healthier way:

a. Reduce Coconut Milk or Opt for Light Coconut Milk

Ask for less coconut milk or replace some of it with low-fat evaporated milk or plant-based options.

b. Choose Lean Protein Sources

Skip or reduce cockles and prawns if you’re watching your cholesterol. You can substitute with tofu or chicken breast.

c. Control Portion Size

Eat a smaller bowl and avoid adding side dishes high in fat like fried snacks or sweetened drinks.

d. Remove the Egg Yolk

Egg whites are high in protein and cholesterol-free. Removing the yolk can significantly reduce dietary cholesterol.

e. Add More Fibre

Include vegetables like bean sprouts or kangkong. Fibre helps lower cholesterol absorption in the intestine.

f. Limit Frequency

Enjoy laksa as an occasional treat—perhaps once or twice a month—rather than a daily meal.

6. Who Should Be Cautious with Laksa?

People in the following groups should be particularly mindful:

• Individuals with high LDL or total cholesterol

• People diagnosed with coronary artery disease

• Diabetics, due to the carbohydrate content and potential insulin spikes

• Obese individuals looking to manage weight and metabolic syndrome

For them, it’s best to enjoy laksa in moderation and consult a dietitian when in doubt.

7. Is Asam Laksa Better Than Curry Laksa?

Yes. Penang-style asam laksa, made with tamarind broth and mackerel instead of coconut milk, is generally lower in saturated fat and calories.

• Asam laksa (1 bowl): ~300–400 kcal

• Curry laksa (1 bowl): ~600–800 kcal

If you’re craving laksa but want a heart-friendlier version, asam laksa is the better choice.

Conclusion

So, is laksa high in cholesterol? In short, yes—mainly due to the coconut milk, egg, and seafood ingredients. A single bowl can contain over 300mg of cholesterol and up to 30g of saturated fat, exceeding recommended daily limits for at-risk individuals.

However, laksa can still be enjoyed as part of a balanced diet if eaten in moderation and prepared with some health-conscious substitutions. Understanding the nutritional breakdown helps you make better choices—so the next time you savour a bowl of laksa, you’ll do so with a clearer mind and a healthier heart.