Maintaining low cholesterol levels is vital for heart health, especially in Singapore where hawker food is a daily staple for many. While rich, greasy dishes are often associated with hawker centres, there are also plenty of low-cholesterol Chinese options that are flavourful, satisfying, and heart-friendly. This article ranks the top 10 lowest cholesterol Chinese hawker dishes and provides key nutritional insights to help you make better eating choices. All figures are estimates based on Health Promotion Board (HPB) nutritional databases and clinical dietary guidelines.
1. Yong Tau Foo (Soup Version)
Estimated Cholesterol per serving: 10–15 mg
Calories: ~180–300 kcal
Why it’s low-cholesterol:
Yong Tau Foo offers full control over ingredients. Choose non-fried tofu, vegetables, mushrooms, and clear soup without added oil. Tofu is naturally cholesterol-free, and vegetables contain no cholesterol while being high in fibre.
Tips for lower cholesterol:
-
Avoid deep-fried items and fish paste-heavy ingredients
-
Go easy on sauces, especially sweet sauce or chilli oil
2. Thunder Tea Rice (Lei Cha Fan)
Estimated Cholesterol per serving: 0–5 mg
Calories: ~400 kcal
Why it’s low-cholesterol:
This Hakka dish is rich in antioxidants, fibre, and plant protein. Made with a mix of brown rice, tofu, peanuts, long beans, cabbage, and served with a basil-mint tea broth, it contains virtually no animal-based ingredients.
Health bonus:
The fibre from the veggies and brown rice helps regulate cholesterol absorption in the gut.
3. Vegetarian Bee Hoon (with minimal mock meat)
Estimated Cholesterol per serving: 5–20 mg
Calories: ~350–400 kcal
Why it’s low-cholesterol:
A staple at vegetarian stalls, bee hoon (rice vermicelli) with steamed cabbage, beancurd skin, and braised mushrooms is light and cholesterol-friendly if you avoid fried mock meats.
Watch out:
Some mock meats contain coconut oil or egg-based binders, so keep them minimal.
4. Sliced Fish Soup (Clear Broth, No Milk)
Estimated Cholesterol per serving: 35–50 mg
Calories: ~250–300 kcal
Why it’s low-cholesterol:
White fish like batang or garoupa are lean protein sources. The clear broth has negligible fat if prepared without evaporated milk or fried toppings.
Reduce cholesterol by:
-
Skipping the fried egg or fried garlic oil
-
Choosing tofu and leafy greens as add-ons
5. Steamed Rice Rolls (Chee Cheong Fun – plain)
Estimated Cholesterol per serving: 0–10 mg
Calories: ~200 kcal
Why it’s low-cholesterol:
Made from rice flour and water, plain Chee Cheong Fun is cholesterol-free on its own. The key is to avoid versions filled with char siew or prawns, and go light on the sweet sauce or fried shallots.
Recommended topping:
Sesame seeds, spring onions, or chilli paste without oil
6. Vegetarian Thunder Tea Bee Hoon
Estimated Cholesterol per serving: 0–5 mg
Calories: ~380 kcal
Why it’s low-cholesterol:
Combining bee hoon with the same green tea pesto as Lei Cha Fan creates a fusion dish that’s fully plant-based, rich in phytochemicals and cholesterol-lowering fibre.
Nutrition insight:
Zero animal fats means zero cholesterol; it’s also very high in magnesium and folate, aiding cardiovascular function.
7. Steamed Tofu with Broccoli (from Mixed Rice stalls)
Estimated Cholesterol per serving: 0–15 mg
Calories: ~220 kcal
Why it’s low-cholesterol:
Tofu and broccoli are cholesterol-free and rich in plant sterols, which help lower LDL (bad cholesterol). Found in economy rice stalls, this combination is filling and nutrient-dense.
Portion tip:
Ask for no oyster sauce or opt for light soy sauce sparingly
8. Chye Sim with Garlic (Steamed or Stir-fried in Water)
Estimated Cholesterol per serving: 0 mg
Calories: ~80 kcal
Why it’s low-cholesterol:
Chye sim (Chinese flowering cabbage) contains no cholesterol and offers soluble fibre and antioxidants that protect arteries. It’s often stir-fried with minimal oil and garlic.
Customise for better health:
Request no oil or use water-blanched versions where possible.
9. Plain Porridge with Pickled Veg or Tofu
Estimated Cholesterol per serving: 0–10 mg
Calories: ~180–250 kcal
Why it’s low-cholesterol:
White rice porridge is cholesterol-free. Topped with pickled mustard greens, fermented tofu, or sautéed kang kong, it remains a light meal with minimal fat.
Caution:
Pickled foods can be high in sodium; balance with low-sodium or fresh toppings when possible.
10. Brown Rice with Stir-Fried Bittergourd and Egg (Egg Optional)
Estimated Cholesterol per serving: ~20–70 mg (with egg), ~5 mg (without egg)
Calories: ~300–350 kcal
Why it’s low-cholesterol:
Bittergourd may help reduce blood sugar and cholesterol levels. Brown rice is wholegrain and cholesterol-free. Removing egg brings the cholesterol content down significantly.
Smart add-ons:
Opt for tau kwa or tofu strips instead of egg if aiming for very low cholesterol.
Honorable Mentions:
-
Soya bean curd (unsweetened): Low cholesterol but may contain sugar
-
Popiah (no shrimp, less sweet sauce): ~15–30 mg cholesterol
-
Chap Chye (mixed braised vegetables): Depends on oil used, but very low cholesterol when water-braised
General Tips for Eating Low-Cholesterol Hawker Food
-
Avoid deep-fried dishes:
Fried foods absorb more oil, leading to higher saturated fat and cholesterol. -
Choose clear soups over creamy versions:
Cream-based broths often use evaporated milk or lard. -
Go for plant-based proteins:
Tofu, tempeh, and legumes are cholesterol-free and contain heart-healthy nutrients. -
Watch out for hidden fats:
Dishes like Char Kway Teow and Hokkien Mee may look plant-heavy but are often cooked with lard or prawn stock. -
Request less oil and salt:
Many hawker stalls accommodate custom orders – a simple “less oil, no MSG” can make a difference. -
Read nutritional labels:
HPB’s My Healthy Plate initiative offers visual guides and tips for balancing meals.
Final Thoughts
You don’t need to abandon hawker food to lower your cholesterol. With smart choices, you can enjoy Singapore’s rich Chinese food culture while protecting your heart. Favouring dishes like Yong Tau Foo, Thunder Tea Rice, and steamed tofu can reduce your intake of cholesterol while still delivering satisfying flavour.
Many of these options are also low in saturated fat, high in dietary fibre, and rich in micronutrients like potassium, magnesium, and antioxidants—all critical for heart health.
When in doubt, remember this rule of thumb:
“The closer your meal is to the plant, the lower it is in cholesterol.”
If you’re managing high cholesterol or have cardiovascular risks, consult a registered dietitian for tailored advice. But as a general guide, the dishes above are among the best for cholesterol-conscious hawker eating.
Leave a Reply