Chinese New Year is a season of abundance, reunion, and an endless array of festive snacks. In Singapore, where food is a central part of every celebration, the temptation to indulge is everywhere. However, many of these beloved "goodies" are deceptively high in calories, sugar, and saturated fats. As a digital news editor and health writer, I believe it is vital to look beyond the festive packaging and understand what is actually inside those red-capped containers.
The Pastry Pitfall: Pineapple Tarts
The undisputed king of CNY snacks, the pineapple tart, is perhaps the most deceptive of all. Its small size suggests a harmless treat, but the reality is far heavier. A single pineapple tart can contain upwards of 80 to 100 calories. To put that into perspective, eating just two tarts is the caloric equivalent of consuming an entire bowl of steamed white rice. The buttery, crumbly crust is typically made with a high ratio of lard or butter, while the jam is often loaded with added sugar. Consuming four or five tarts during a single house visit is like eating two and a half bowls of rice before dinner has even started.
The Savoury Trap: Bak Kwa
Bak Kwa is a staple of the season, but its nutritional profile is particularly concerning. This barbecued pork jerky is marinated in copious amounts of sugar, honey, and soy sauce. A single slice of Bak Kwa can contain approximately 300 to 370 calories. This means that eating just one slice is equivalent to eating nearly two full bowls of white rice. Furthermore, the charred edges contain polycyclic aromatic hydrocarbons (PAHs), which are known carcinogens, making this a treat that should be strictly limited.
The "Light" Illusion: Love Letters and Kuih Bangkit
Many people gravitate towards Love Letters (egg rolls) or Kuih Bangkit (coconut cookies) because they feel light and airy. This is a classic dietary deception. Love Letters are essentially thin wafers of sugar, coconut milk, and flour. Because they are so light, it is easy to consume ten or more without a second thought. Each Love Letter packs about 50 calories; eating four of them is the same as eating one bowl of rice. Similarly, Kuih Bangkit may melt in your mouth, but they are primarily composed of tapioca flour and coconut milk. Three of these small cookies equal about one bowl of rice.
The Liquid Calories: Shandy and Soft Drinks
While the focus is often on the snacks, the beverages served are equally deceptive. Festive staples like canned shandy or carbonated soft drinks add significant "empty" calories. A single can of soft drink contains about 150 calories, which is nearly a full bowl of rice. When paired with salty snacks like prawn rolls (Hae Bee Hiam)—where a small handful of ten rolls equals another bowl of rice—it becomes very easy to overconsume throughout the day.
Making Healthier Choices: The Lighter Side of the Tray
If you are looking to indulge without the heavy caloric price tag, there are lighter options available on the festive tray. Mandarin oranges are the gold standard; they are high in fibre and vitamin C, and one orange contains only about 50 calories. Roasted sunflower seeds or melon seeds (Kuasi) are also better alternatives, provided they are not heavily salted, as they require effort to peel, which naturally slows down your consumption.
Baked (rather than fried) cashew nuts or walnuts are excellent sources of healthy fats, though they should still be eaten in moderation. For a sweet fix, look for "low sugar" versions of traditional cakes or opt for fresh fruit platters which are becoming increasingly common in health-conscious Singaporean households.
Mindful Celebration
The goal of being aware of these deceptive treats is not to eliminate joy from the festivities, but to encourage moderation. By understanding that a few snacks can quickly add up to several bowls of rice, you can make more informed choices. Choosing smaller portions, opting for unsweetened tea, and prioritising the lighter options will allow you to enjoy the celebrations in Singapore without compromising your long-term wellness goals.