During holidays, many Hongkongers enjoy eating at dai pai dongs. However, many dishes are deep-fried and laden with seasonings. A dietitian has ranked the calorie content of 27 popular dai pai dong dishes, revealing that the seemingly light steamed minced pork with salted fish is actually higher in calories than lemon chicken. The good news is that many fried, high-fat dishes have healthier alternatives. Simply swapping your choice can significantly reduce calories.
Registered Dietitian Audrey Tam shared a ranking of 27 popular dai pai dong dishes on her Instagram, including favorites like steamed minced pork with salted fish, oyster omelette, salt and pepper squid, and scrambled eggs with tomatoes.
(Calculated per 100g)
- Salt and Pepper Squid: 350 kcal, 26g fat
- Salt and Pepper Bombay Duck: 300 kcal, 23g fat
- Salt and Pepper Pork Ribs: 290 kcal, 20g fat
- Salted Egg Prawns: 270 kcal, 15g fat
- Lemon Chicken: 260 kcal, 16g fat
- Steamed Minced Pork with Salted Fish: 250 kcal, 21g fat
- Sweet and Sour Pork: 240 kcal, 15g fat
- Scrambled Eggs with Shrimp: 230 kcal, 18g fat
- Kyoto-Style Pork Ribs: 210 kcal, 13g fat
- Steamed Spareribs with Black Bean Sauce: 210 kcal, 15g fat
- Shredded Chicken: 210 kcal, 14g fat
- Fried Oyster Omelette: 200 kcal, 11g fat
- Black Pepper Beef with Potato Cubes: 195 kcal, 13g fat
- Stir-fried Clams with Black Bean Sauce: 170 kcal, 7g fat
- Chinese-Style Beef Steak: 170 kcal, 10g fat
- Fried Fish Fillet with Creamed Corn: 170 kcal, 10g fat
- Salt and Pepper Tofu: 159 kcal, 13g fat
- Mapo Tofu: 130 kcal, 9g fat
- Zhenjiang Pork Terrine: 120 kcal, 4g fat
- Steamed Prawns with Garlic and Vermicelli: 120 kcal, 5g fat
- Stir-fried Fish Fillet with Broccoli: 110 kcal, 7g fat
- Beef with Bitter Melon: 95 kcal, 8g fat
- Braised Tofu: 94 kcal, 7g fat
- Stir-fried Chicken with Celery: 91 kcal, 6g fat
- Poached Prawns: 90 kcal, 2g fat
- Scrambled Eggs with Tomatoes: 85 kcal, 6g fat
- Steamed Egg with Conpoy: 60 kcal, 2g fat
From the ranking, it's clear that deep-fried dishes like salt and pepper squid, salt and pepper bombay duck, and salted egg prawns are high in calories. However, seemingly lighter dishes like shredded chicken and steamed minced pork with salted fish also pack a surprising calorie punch.
Swap to Lower-Fat Dishes for Fewer Calories
Audrey Tam points out that many fried, high-fat dai pai dong dishes have lower-fat alternatives. A simple swap can sometimes halve the calories:
- Salt and Pepper Pork Ribs → Sweet and Sour Pork (saves 50 kcal, 5g fat) → Kyoto-Style Pork Ribs (saves another 30 kcal, 2g fat)
- Steamed Minced Pork with Salted Fish → Steamed Spareribs with Black Bean Sauce (saves 40 kcal, 6g fat) → Zhenjiang Pork Terrine (saves another 90 kcal, 11g fat)
- Salt and Pepper Squid → Fried Oyster Omelette (saves 150 kcal, 15g fat) → Stir-fried Clams with Black Bean Sauce (saves another 30 kcal, 4g fat)
- Scrambled Eggs with Shrimp → Scrambled Eggs with Tomatoes (saves 145 kcal, 12g fat) → Steamed Egg with Conpoy (saves another 25 kcal, 4g fat)
- Black Pepper Beef with Potato Cubes → Chinese-Style Beef Steak (saves 25 kcal, 3g fat) → Beef with Bitter Melon (saves another 75 kcal, 2g fat)
- Salt and Pepper Bombay Duck → Fried Fish Fillet with Creamed Corn (saves 130 kcal, 13g fat) → Stir-fried Fish Fillet with Broccoli (saves another 60 kcal, 7g fat)
- Salt and Pepper Tofu → Mapo Tofu (saves 29 kcal, 4g fat) → Braised Tofu (saves another 36 kcal, 2g fat)
- Lemon Chicken → Shredded Chicken (saves 50 kcal, 2g fat) → Stir-fried Chicken with Celery(saves another 119 kcal, 8g fat)
- Salted Egg Prawns → Steamed Prawns with Garlic and Vermicelli (saves 150 kcal, 10g fat) → Poached Prawns (saves another 30 kcal, 3g fat)
5 Tips for Ordering at Dai Pai Dongs
- Choose vegetable-based dishes: e.g., choy sum, broccoli, gourds, bell peppers. Good examples: Poached Vegetables in Broth, Seafood and Vegetable Vermicelli Pot, Steamed Hairy Gourd with Conpoy, Winter Melon Cup, Black Mushrooms with Broccoli, Stir-fried Chicken with Celery, Beef with Bell Peppers.
- Opt for less rice: Unless you are a manual laborer, highly active, or have special dietary needs, consider eating a smaller portion of white rice.
- Trim fat and skin from high-fat meats: Better choices include stir-fried sliced meat, stir-fried fish fillet or scallops with broccoli, stir-fried chicken with celery, steamed fish fillet with tofu, and steamed prawns with garlic.
- Avoid excessive sauce and gravy: High-sodium dishes can lead to water retention.
- Limit deep-fried, stewed, braised, and red-cooked dishes. Be aware that some steamed dishes like Steamed Minced Pork with Salted Egg, Steamed Chicken Feet with Spareribs, and Steamed Fish Head with Black Bean Sauce can also be high in calories and fat.
