12 traditional Chinese pastries calorie ranking

Many people choose traditional Chinese pastries for breakfast, thinking that having just one small piece won't hurt. However, these seemingly innocent snacks can be hidden traps for weight gain. A nutritionist has listed the calorie rankings of 12 traditional Chinese pastries, revealing that one chicken pie contains as many calories as a bowl of rice. She also shares 3 tips to avoid gaining weight, helping everyone enjoy these treats with less guilt.

Nutritionist Evelyn Su posted on Instagram that many people assume small pastries are low in calories. In fact, one chicken pie equals the calorie count of a bowl of rice, and even the seemingly light Swiss roll has a surprisingly high calorie content. She lists the calorie rankings of 12 traditional Chinese pastries for your reference (calories are per piece):

12 Traditional Chinese Pastries Calorie Ranking (kcal per piece)

1. Chicken Pie: 420 kcal
2. Coconut Tart: 313 kcal
3. Wife Cake (Lao Po Bing): 308 kcal
4. Walnut Cookie: 288 kcal
5. Egg Yolk Pastry (Dan Huang Su): 269 kcal
6. Paper-Wrapped Cake: 221 kcal
7. Egg Tart: 202 kcal
8. Sachima: 180 kcal
9. Butterfly Cookie / Palmier: 145 kcal
10. Swiss Roll: 123 kcal
11. Almond Biscuit: 100 kcal
12. Little Chicken Biscuit (Ji Zai Bing): 70 kcal

3 Tips for Eating Traditional Chinese Pastries: Pair with 2 Types of Food to Avoid Blood Sugar Spikes

Evelyn states that losing weight doesn't mean you have to completely give up your favorite foods. The key is knowing how to choose the right types and when to enjoy them. If you want to indulge occasionally without affecting your weight loss progress, she offers the following 3 suggestions:

1. If you crave sweets, choose to have them after exercise or following a main meal.
2. Pair them with protein or dietary fiber to prevent rapid spikes in blood sugar.
3. Don't completely deprive yourself of desserts; instead, learn to adjust portion sizes and pair them wisely.