Is Singapore Mei Fun healthy?

Singapore Mei Fun is a popular noodle dish in Singapore and other parts of Asia. It consists of thin rice vermicelli noodles that are stir-fried with shrimp, eggs, vegetables, and sometimes chicken or pork. While often seen as an indulgent treat, Singapore Mei Fun can also be a nutritious meal when prepared properly.

Table of Contents

Nutritional breakdown of Singapore Mei Fun

The main ingredients in Singapore Mei Fun are rice vermicelli noodles, protein from shrimp or other meats, eggs, and vegetables. Here is a nutritional breakdown of a typical serving:

Ingredient	Calories	Protein	Carbs	Fat
Rice vermicelli (1 cup)	200	4g	40g	1g
Shrimp (4 oz)	120	24g	0g	1g
Egg (1 large)	70	6g	0g	5g
Broccoli (1 cup)	30	2g	6g	0g
Carrots (1/2 cup)	25	1g	6g	0g
Total	445	37g	52g	7g

As you can see, a serving of Singapore Mei Fun provides a good amount of protein from the shrimp and egg, as well as fiber from the vegetables. It is relatively low in fat, and the carbs come mostly from the vermicelli noodles.

Benefits of the ingredients

Let’s take a closer look at some of the main ingredients in Singapore Mei Fun and their health benefits:

Rice vermicelli

Rice vermicelli is made from rice that has been ground down, mixed with water, and steamed into thin noodles. Here are some benefits of rice vermicelli:

Gluten-free – Unlike wheat noodles, rice vermicelli is naturally gluten-free which makes it a good option for those with celiac disease or gluten intolerance.

Low glycemic index – Rice vermicelli has a lower glycemic index than many other types of noodles, meaning it does not spike blood sugar levels as dramatically.
High in B vitamins – Rice vermicelli is a good source of B vitamins including thiamine, niacin, and folate.
Provides energy – The carbohydrates in rice vermicelli provide energy for the body.

Shrimp

Shrimp is packed with beneficial nutrients:

High in protein – A serving of shrimp contains around 24g of protein, providing nearly half of the recommended daily intake.
Low in fat – Shrimp contains heart-healthy unsaturated fats rather than saturated fat.

Rich in selenium – Selenium supports thyroid function, boosts antioxidant activity, and helps regulate inflammation.
Contains omega-3s – Shrimp has a high omega-3 fatty acid content which promotes brain and heart health.
Good source of B12 – The B12 in shrimp helps form red blood cells and maintains healthy nerve function.

Eggs

Here are some of the nutrients found in eggs:

High-quality protein – Eggs contain all 9 essential amino acids needed to form new proteins in the body.
Choline – A single egg provides over 100mg of choline which is vital for liver function, metabolism, and brain health.

Lutein and zeaxanthin – These antioxidants found in egg yolks help prevent eye disorders like cataracts and macular degeneration.
Vitamin A – Eggs are rich in vitamin A which supports immune function and healthy vision.
B vitamins – Eggs provide B2, B5, B12 and other B vitamins important for turning food into energy.

Broccoli

Adding broccoli to Singapore Mei Fun provides:

Fiber – Broccoli is high in fiber, providing 5g per cup cooked, which promotes healthy digestion.
Vitamin C – With over 130% DV of vitamin C per cup, broccoli is great for immune defense and skin health.

Vitamin K – This vitamin is necessary for proper blood clotting and bone health. Broccoli is an excellent source.
Antioxidants – Broccoli contains compounds like sulforaphane that combat free radicals and reduce inflammation.
Folate – The folate in broccoli plays a key role in cell growth and prevention of birth defects.

Carrots

Carrots add these important nutrients:

Vitamin A – Carrots are renowned for their beta-carotene content which the body converts into vitamin A.
Vitamin K – A half cup of carrots provides over 10% DV of vitamin K which supports bone health.

Fiber – Carrots contain 2 grams of fiber in a half-cup serving to maintain digestive health.
Antioxidants – Carotenoids like lycopene and lutein in carrots fight oxidative damage in the body.
Potassium – This mineral is essential for nerve signaling, fluid balance, and muscle contraction.

Potential downsides of Singapore Mei Fun

While Singapore Mei Fun has some nutritional benefits, there are also some potential downsides to consider:

High sodium

Many recipes for Singapore Mei Fun call for soy sauce or oyster sauce to add flavor. One tablespoon of soy sauce can contain over 1000mg of sodium, accounting for nearly half of the daily recommended limit. Consistently consuming meals high in sodium puts you at risk for high blood pressure.

Refined carbs

The rice vermicelli noodles are made from processed white rice which lacks the fiber, vitamins, and minerals of whole grains. The refined carbohydrates can cause spikes and crashes in blood sugar levels.

Cooking oils

A good amount of oil, typically canola or peanut, is needed to properly stir-fry Singapore Mei Fun. While these are considered healthier oils, too much oil can still lead to excess calories and weight gain.

Allergies

Those with seafood allergies must avoid shrimp and other shellfish contained in Singapore Mei Fun. Eggs and soy sauce are also common allergens found in this dish.

Food safety

Because Singapore Mei Fun contains shrimp and eggs, there is a higher risk of foodborne illness if ingredients are not cooked to proper temperatures or stored at improper temperatures.

Tips for making healthier Singapore Mei Fun

With a few easy tweaks, it’s possible to lighten up Singapore Mei Fun:

Use brown rice vermicelli instead of white noodles to increase fiber and nutrients.
Replace half the noodles with spiralized vegetables like zucchini or carrots for extra veggie goodness.

Choose shrimp, chicken or tofu instead of pork if wanting to avoid fat and sodium from the pork.
Load up on veggies like bok choy, mushrooms, bell peppers and snap peas.
Use less oil by cooking over medium-high rather than high heat.

Flavor with reduced-sodium soy sauce, fish sauce, lime juice or rice vinegar instead of regular soy.
Skip the egg yolk to cut down on cholesterol, or use just egg whites.

Healthier Singapore Mei Fun recipe

This recipe for Singapore Mei Fun uses some healthier substitutions to lighten it up from a typical version:

Ingredients

8 ounces brown rice vermicelli noodles
1 tablespoon canola oil
1 pound large shrimp, peeled and deveined

2 cups shredded Napa cabbage
1 large carrot, shredded
1 cup snow peas

3 cloves garlic, minced
2 eggs, beaten
3 tablespoons reduced-sodium soy sauce

1 teaspoon rice vinegar
1/4 teaspoon red pepper flakes (optional)
2 green onions, chopped

Instructions

Prepare rice noodles according to package directions. Drain and set aside.
In a large wok or skillet, heat oil over medium-high heat. Add shrimp and stir-fry for 2 minutes until starting to turn pink.
Push shrimp to the side. Add garlic and cook for 30 seconds until fragrant.

Pour in eggs. Scramble lightly then mix together with shrimp.
Add noodles, cabbage, carrot, snow peas, soy sauce, vinegar and red pepper flakes. Stir-fry for 2-3 minutes.
Remove from heat. Garnish with green onions.

This version uses brown rice noodles, loads up on the vegetables, and flavors with just a small amount of reduced-sodium soy sauce. Leaving out fatty pork and using just one tablespoon of oil also keeps it lighter.

The verdict

Overall, Singapore Mei Fun can be a nutritious meal when prepared properly. Some health benefits include:

High in protein from shrimp and eggs

Good source of B vitamins from shrimp, eggs, noodles
Rich in antioxidants and vitamin C from vegetables
Provides selenium, choline, and carotenoids

Relatively low in fat and calories

However, there are some potential downsides to keep in mind such as high sodium from soy sauce, refined carbs from white noodles, and high amounts of oil used for stir-frying. Choosing brown rice noodles, loading up on veggies, and using healthier cooking methods can help make Singapore Mei Fun a nutritious component of your diet.