Singapore noodles are a popular dish that combines thin rice noodles, curry powder, vegetables, and proteins like shrimp, chicken or pork. But with all those ingredients, how many calories are actually in a plate of Singapore noodles?
The number of calories in Singapore noodles can vary greatly depending on the specific ingredients used in the dish. Factors like the type of noodles, proteins, vegetables, sauces and cooking methods all impact the calorie count. Additionally, restaurant preparations tend to be higher in calories than homemade versions.
In general, a plate of Singapore noodles contains 500-800 calories. Homemade versions are on the lower end around 500 calories, while restaurant plates can go up to 800 calories or more if loaded with high-calorie meats, oils and sauces.
By choosing lean proteins, loading up on veggies and limiting high-fat sauces, you can make healthier versions at home. And being mindful of portions is key when dining out.
Calories in Noodles
The base of Singapore noodles is made from thin rice noodles called vermicelli. A typical serving is around 200 grams of vermicelli noodles.
200 grams of cooked rice vermicelli noodles contains about 300 calories.
Rice noodles are mostly carbohydrates with a small amount of fat and protein. They have a light, mild flavor that takes on the taste of other ingredients.
Other types of noodles can also be used like egg noodles, mung bean noodles or cellophane noodles. The calorie counts will vary slightly but are generally close to rice vermicelli.
Calories per 100g of Different Noodles
| Noodle Type | Calories |
|---|---|
| Rice vermicelli | 150 |
| Egg noodles | 140 |
| Cellophane noodles | 130 |
| Mung bean noodles | 110 |
So the noodles alone are contributing around 300 calories to the dish. Next we’ll look at the common proteins added.
Calories in Proteins
Singapore noodles can be made with different types of protein. Common options include:
- Shrimp
- Chicken
- Pork
- Tofu
A serving of protein is generally around 100 grams or 4 ounces. Here’s how the calories stack up:
| Protein | Calories (100g) |
|---|---|
| Shrimp | 90 |
| Chicken breast | 110 |
| Pork tenderloin | 140 |
| Firm tofu | 75 |
Shrimp and tofu are the lowest calorie options, while chicken and pork are a bit higher. So your protein can contribute 75-140 calories depending on the type used.
Calories in Vegetables
Singapore noodles have a variety of vegetables like cabbage, carrots, bean sprouts, onions and peppers.
Vegetables provide important nutrients and fiber, while being low in calories.
A mixed vegetable medley of 1 cup chopped veggies contains around 25 calories.
So the vegetable component adds more nutrients without spiking calories. Use a combo of stir-fry veggies like:
- Cabbage
- Carrots
- Onions
- Bell peppers
- Bean sprouts
- Broccoli
Aim for at least 1-2 cups of vegetables in your Singapore noodles to provide bulk and nutrients without excess calories.
Calories in Sauces
The flavor in Singapore noodles comes from its spicy curry sauce. Traditional versions use curry powder, chili peppers and salt.
The sauces can also include coconut milk, peanut sauce, soy sauce, oyster sauce and more.
Here are the calories for 3 tablespoons of common Singapore noodle sauces:
| Sauce | Calories |
|---|---|
| Curry powder | 15 |
| Coconut milk | 60 |
| Peanut sauce | 90 |
| Oyster sauce | 40 |
The curry powder doesn’t add many calories. But coconut milk and peanut sauce pack more calories from fat.
To make a lighter curry sauce:
- Use 1 tablespoon oil when sautéing aromatics
- Flavor with curry powder, garlic and chili peppers
- Add a splash of coconut milk instead of full-fat
This limits the high-calorie ingredients, while still giving lots of flavor.
Total Calories in Homemade Singapore Noodles
Putting it all together, here are the average calories for a homemade plate of Singapore noodles:
| Ingredient | Calories |
|---|---|
| Rice vermicelli noodles (200g) | 300 |
| Shrimp (100g) | 90 |
| Mixed vegetables (1 cup) | 25 |
| Curry powder sauce (3 Tbsp) | 15 |
| Oil for cooking | 120 |
| Total | 550 |
A homemade plate of Singapore noodles with vermicelli, shrimp, veggies and a curry sauce comes out to around 550 calories.
This is for a moderate serving with 200g noodles and 100g protein. Add more protein or noodles and the calories will also increase.
Calories in Restaurant Singapore Noodles
Ordering Singapore noodles at a restaurant often bumps up the calorie count. Restaurant versions can range from 600-800+ calories per plate.
Here are some reasons restaurant Singapore noodles may be higher in calories:
- Larger portions of noodles and protein
- Higher-calorie proteins like pork or chicken
- More oil used for frying
- Rich coconut milk-based sauces
- Extras like eggs or full-fat coconut milk
For example, a plate with 300g noodles, 150g pork, 2 eggs and a creamy curry sauce could have over 800 calories.
To lower the calories when dining out:
- Opt for shrimp or tofu instead of pork/chicken
- Ask for sauce on the side and use sparingly
- Choose steamed noodles instead of fried
- Request less oil and no eggs
- Take half home for leftovers
This limits excess calories from large portions and high-fat cooking methods.
Low-Calorie Singapore Noodle Options
Here are some tips to lighten up Singapore noodles and cut down the calories:
Noodle Alternatives
Swap the noodles for spiralized veggies:
- Zucchini noodles
- Carrot noodles
- Squash noodles
Or try shirataki noodles, which are very low carb and calories.
Lean Proteins
Choose lean sources of protein:
- Shrimp
- Scallops
- Tofu
- Edamame
- Egg whites
Bulk Up On Veggies
Maximize non-starchy vegetables:
- Broccoli
- Peppers
- Snap peas
- Cabbage
- Bean sprouts
- Carrots
Lighten Sauces
Make skinny sauces by:
- Using broth instead of coconut milk
- Flavored with curry powder and spices instead of pastes
- Splash of lime rather than oyster sauce
- Cocoa powder for richness without the calories
Healthy Cooking Methods
Opt for lighter cooking techniques:
- Steaming
- Stir-frying with 1 tsp oil
- Pan-frying instead of deep frying
With smart substitutions and healthy prep methods, you can enjoy Singapore noodles at home while still minding your calories!
Conclusion
Singapore noodles can range widely in calories depending on ingredients and cooking methods. Restaurant plates tend to have 600-800+ calories, while homemade is around 500 calories.
To lighten up this dish:
- Use lean proteins like shrimp
- Load up on low-cal veggies
- Make skinny sauces with broths and spices
- Stick to stir-frying instead of deep frying
With mindful ingredients and preparation, you can reduce the calories in Singapore noodles while still enjoying the iconic flavors. Aim for 500 calories or less per serving to keep this dish light.