Singapore’s vibrant hawker scene is a cornerstone of its food culture, offering affordable and diverse cuisine. However, many traditional hawker dishes are known for being rich in saturated fat and cholesterol. For those managing heart health or high cholesterol levels, navigating hawker centres can be tricky.
This article lists the top 10 lowest cholesterol foods commonly found in hawker centres, based on preparation methods, ingredients, and overall heart health profile. It also considers options that are low in saturated fat and trans fat, as these directly influence cholesterol levels in the body.
1. Thunder Tea Rice (Lei Cha Fan)
Estimated Cholesterol: 0–5 mg per serving
A Hakka vegetarian dish, Thunder Tea Rice is made up of brown or white rice topped with a mix of finely chopped vegetables, tofu, long beans, pickled radish, and roasted peanuts. It is served with a herbaceous tea broth made from green tea and basil.
-
Why it’s heart-healthy: Plant-based, low in fat, high in fibre and antioxidants.
-
Tip: Ask for less oil and skip the anchovies if included.
2. Yong Tau Foo (without processed meats or fried items)
Estimated Cholesterol: 10–15 mg per bowl (with tofu and vegetables only)
Yong Tau Foo offers flexibility. You can pick from a range of tofu, mushrooms, leafy greens, and other low-fat vegetables. Opt for a clear broth and skip the deep-fried options and fish paste items.
-
Why it’s heart-healthy: Boiled tofu and vegetables contain minimal cholesterol and are rich in plant-based protein.
-
Tip: Choose plain soup over laksa or curry gravy.
3. Vegetarian Bee Hoon (sans mock meat and fried fritters)
Estimated Cholesterol: 0–10 mg per plate
Vegetarian bee hoon, when stripped of mock meats and greasy toppings, becomes a heart-healthy dish. Opt for plain bee hoon with cabbage, carrots, mushrooms, and tau kwa (firm tofu).
-
Why it’s heart-healthy: Low in saturated fat, high in fibre from vegetables.
-
Tip: Ask the vendor for less oil during frying or choose bee hoon that looks less glossy.
4. Teochew Porridge with Tofu and Vegetables
Estimated Cholesterol: 0–15 mg depending on side dishes
This humble meal consists of plain rice porridge with a variety of side dishes. Choose steamed tofu, bitter gourd, stir-fried spinach, or fermented beancurd for low-cholesterol options.
-
Why it’s heart-healthy: Easily customisable, low in fat if you avoid animal-based sides.
-
Tip: Skip salted egg, braised pork, or dishes cooked with lard.
5. Chap Chye (Mixed Vegetables in Fermented Bean Sauce)
Estimated Cholesterol: 0 mg per serving
A Peranakan-style vegetable stew made of cabbage, black fungus, bean curd skin, and vermicelli simmered in fermented soybean paste. It’s typically plant-based and high in fibre.
-
Why it’s heart-healthy: Entirely plant-based and oil-light when prepared traditionally.
-
Tip: Eat it with brown rice for a more filling and nutritious meal.
6. Sliced Fish Soup (with no milk and fried sides)
Estimated Cholesterol: 35–50 mg per bowl (depending on fish used)
This is one of the few seafood dishes you can still enjoy in moderation. Clear sliced fish soup using lean white fish (like batang or threadfin) contains less cholesterol than red meats.
-
Why it’s heart-healthy: High in omega-3 fatty acids, especially if fatty fish like salmon is used occasionally.
-
Tip: Ask for no evaporated milk and no fried fish pieces.
7. Plain Chwee Kueh (without chai poh)
Estimated Cholesterol: 0 mg per piece
Chwee Kueh is a steamed rice cake. The topping, chai poh (preserved radish), is usually stir-fried with oil and sometimes dried shrimp, which increases its cholesterol. However, the kueh itself is cholesterol-free.
-
Why it’s heart-healthy: Steamed, oil-free, and made from rice flour and water.
-
Tip: If possible, ask for a reduced amount of chai poh topping or eat it plain.
8. Popiah (fresh, no egg or meat)
Estimated Cholesterol: 10–15 mg per roll
Popiah is a fresh spring roll filled with turnip, carrots, bean sprouts, and lettuce wrapped in a thin flour skin. Some include hard-boiled egg or shrimp, so request for these to be omitted.
-
Why it’s heart-healthy: Low in fat and calories, high in dietary fibre.
-
Tip: Ask for less sweet sauce and chilli if you’re watching your sugar and salt intake too.
9. Idli with Sambar (South Indian Rice Cakes with Lentil Soup)
Estimated Cholesterol: 0–5 mg per serving
Idli is a steamed rice cake made with fermented rice and urad dal (black gram). It is light and easy to digest. Paired with sambar, a lentil-based vegetable stew, it becomes a nutritious meal.
-
Why it’s heart-healthy: Completely plant-based, rich in protein and fibre.
-
Tip: Go light on coconut chutney if watching saturated fat intake.
10. Cold Soya Bean Curd (unsweetened or low sugar)
Estimated Cholesterol: 0–5 mg per bowl
Silken tofu desserts are widely available in hawker centres and can be a satisfying low-cholesterol dessert. Soya bean is naturally cholesterol-free and contains beneficial isoflavones.
-
Why it’s heart-healthy: Plant-based protein that may help reduce LDL (“bad”) cholesterol.
-
Tip: Avoid syrup-laden versions and opt for plain if available.
Tips for Eating Low-Cholesterol at Hawker Centres
Even if you’re limited to hawker food, there are several smart eating strategies:
-
Avoid deep-fried items, including fried fish, chicken wings, or fritters.
-
Choose steaming, boiling, or grilling over frying or stir-frying.
-
Cut back on coconut milk and lard, common in laksa, nasi lemak, or curry noodles.
-
Limit processed meats like luncheon meat, fish cake, and sausage.
-
Go for brown rice or whole grain options when offered.
Final Thoughts
While hawker food is often stereotyped as unhealthy, Singapore’s hawker centres do offer several low-cholesterol options for the health-conscious. The key lies in making mindful choices: opting for plant-based dishes, choosing clear soups, avoiding deep-fried or processed meats, and watching hidden fats and oils.
Making simple swaps—like selecting tofu over fried meat, or soup-based dishes over gravy-heavy ones—can significantly reduce your daily cholesterol intake while still enjoying the diversity and affordability of local cuisine.
If you’re managing high cholesterol or at risk for heart disease, it’s always best to consult a dietitian or healthcare professional before making significant dietary changes. But as a general rule, sticking to minimally processed, plant-based dishes will keep your heart health in check—even in the bustling heart of Singapore’s hawker centres.
Leave a Reply