Nonya (Peranakan) cuisine is a rich cultural treasure, blending Chinese ingredients with Malay spices and techniques. Loved for its complexity and bold flavours, it’s an integral part of Singapore’s culinary landscape. However, many traditional Nonya dishes are high in saturated fats and cholesterol, raising health concerns, especially for individuals with high cholesterol, heart disease, or metabolic disorders.
This article highlights 10 Nonya dishes that are particularly high in cholesterol, explains what makes them so, and offers suggestions for healthier alternatives and portion control.
1. Ayam Buah Keluak
A signature dish in Peranakan households, ayam buah keluak is made by braising chicken in a thick, nutty paste made from the keluak seed. The chicken is often cooked with skin and dark meat, both of which are higher in fat and cholesterol.
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Cholesterol estimate: 120–150 mg per serving
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Health concern: High in saturated fat due to chicken skin and rich gravy
Healthy tip: Use skinless chicken breast and reduce oil in the rempah (spice paste).
2. Babi Pongteh (Braised Pork in Fermented Soybean Sauce)
Made with pork belly or shoulder, babi pongteh is a hearty dish stewed slowly with fermented soybeans, garlic, and sugar. Pork belly is extremely fatty, making this dish high in cholesterol and saturated fat.
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Cholesterol estimate: 150–180 mg per serving
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Health concern: Pork fat raises LDL (bad) cholesterol levels
Healthy tip: Choose lean pork cuts or reduce meat-to-vegetable ratio in the dish.
3. Ngoh Hiang (Five-Spice Meat Roll)
This festive appetiser is made by mixing minced pork, prawns, and sometimes pork liver with spices and rolling it in beancurd skin before deep-frying. The use of liver and frying oil makes this dish very high in cholesterol.
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Cholesterol estimate: 200–220 mg per roll (with liver)
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Health concern: Organ meats and deep-frying increase both cholesterol and calorie count
Healthy tip: Bake instead of deep-frying and avoid using liver if you’re cholesterol-conscious.
4. Laksa Lemak
A national favourite, laksa features thick rice noodles in a rich coconut-based broth with prawns, cockles, and boiled eggs. Coconut milk and seafood, especially shellfish and egg yolk, are loaded with cholesterol.
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Cholesterol estimate: 250–300 mg per bowl
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Health concern: High in both cholesterol and saturated fats from coconut milk
Healthy tip: Skip cockles and egg yolks, and use reduced-fat coconut milk.
5. Otak-Otak
A spicy, steamed or grilled fish paste wrapped in banana leaves, otak-otak may seem healthy. However, it usually includes coconut milk and egg yolk, both high in cholesterol and saturated fat.
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Cholesterol estimate: 100–120 mg per stick
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Health concern: Hidden fats in coconut milk and yolk
Healthy tip: Select versions made without coconut milk or use lean white fish with herbs.
6. Udang Masak Lemak (Prawns in Coconut Gravy)
This dish features prawns simmered in spicy coconut gravy. Prawns are naturally high in cholesterol, and the use of coconut milk further increases the dish’s fat profile.
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Cholesterol estimate: 200–220 mg per serving
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Health concern: Shellfish is high in cholesterol and may raise levels in some people
Healthy tip: Use a small portion of prawns or substitute with tofu or fish.
7. Beef Rendang
Though traditionally Malay, rendang is commonly served in Peranakan feasts. Beef rendang uses fatty beef simmered for hours in coconut milk and spice paste. The long cooking time reduces moisture but retains fat.
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Cholesterol estimate: 180–200 mg per serving
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Health concern: High in saturated fat from both beef and coconut milk
Healthy tip: Use lean beef (like sirloin) and reduce the coconut milk or replace it with light alternatives.
8. Nonya Curry Chicken
This dish features chicken pieces cooked in a thick curry paste made with coconut milk and spices. It’s often served with rice or bread and is a staple at festive gatherings.
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Cholesterol estimate: 160–180 mg per serving
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Health concern: Chicken skin and coconut milk make this a high-cholesterol dish
Healthy tip: Use skinless chicken breast and consider light coconut milk or yoghurt as substitutes.
9. Lemper Udang (Glutinous Rice with Prawn Filling)
This bite-sized snack looks harmless but packs a cholesterol punch. It contains stir-fried prawns (rich in cholesterol), and the glutinous rice adds to the carb load.
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Cholesterol estimate: 80–100 mg per piece
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Health concern: Small but dense in fat and carbs
Healthy tip: Limit intake and choose leaner fillings like mushrooms or minced chicken.
10. Kuih Lapis (Layered Cake)
This colourful dessert is steamed in layers using rice flour, coconut milk, and eggs. While it may not seem indulgent, kuih lapis is high in cholesterol due to the inclusion of egg yolks and coconut milk.
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Cholesterol estimate: 60–80 mg per slice
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Health concern: Often eaten in multiples, leading to excessive cholesterol intake
Healthy tip: Share one slice or choose kuih with less coconut milk and eggs.
Why Cholesterol Matters
Cholesterol is a lipid essential for hormone production, cell function, and vitamin D synthesis. However, excess LDL cholesterol (bad cholesterol) builds up in arteries and can lead to:
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Coronary artery disease
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Heart attacks
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Strokes
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Peripheral vascular disease
Saturated fats and dietary cholesterol—abundant in traditional Nonya dishes—are major contributors to high blood cholesterol levels. While the recommended daily cholesterol intake is under 300 mg (or 200 mg for heart patients), some of these dishes can exceed that in a single serving.
Healthier Nonya Cooking Techniques
To enjoy your favourite Nonya dishes while being mindful of your health:
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Reduce coconut milk – Replace with light coconut milk or diluted versions.
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Choose lean cuts – Opt for skinless chicken, lean pork, or fish.
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Avoid deep-frying – Bake or grill instead to cut down on trans fats.
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Bulk up with vegetables – Add fibre-rich greens to balance the dish.
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Watch portion sizes – Even a small reduction helps lower cholesterol intake.
Final Thoughts
Nonya food is more than just cuisine—it’s tradition, family, and culture. But many beloved Peranakan dishes contain high levels of cholesterol and saturated fats that can pose long-term health risks if consumed frequently or in large portions.
If you’re managing your cholesterol levels, it’s not about eliminating these dishes altogether—it’s about making mindful choices. Modify recipes, control portions, and combine indulgent meals with healthier, plant-based options throughout your week.
For those with existing heart conditions or hyperlipidaemia, consult with a registered dietitian or medical professional before making dietary decisions, especially when it involves high-cholesterol foods.
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