Dim sum and steamed Chinese pastries, long considered healthy, convenient staples for Hong Kong’s busy commuters and office workers, may harbor significantly higher calorie counts than previously assumed. A recent analysis by a local health nutrition consultant, Joey Chan, revealed shocking data regarding 22 popular menu items from Tang Kee, a widely recognized chain, finding that certain lunch box meals can equate to the daily energy needs of an average adult woman. The study, which ranked various steamed buns, dumplings, and rice dishes, highlights the importance of nutritional literacy even when selecting seemingly innocuous steamed options.
The investigation, focusing on Tang Kee’s offerings—which are commonly consumed for breakfast and lunch across the city—uncovered surprising nutritional burdens within three main categories: steamed buns (包點), dim sum (點心), and signature rice pots (蒸飯). While many diners opt for these steamed items believing they are lighter alternatives to fried or oily foods, Chan’s findings confirm that preparation methods, ingredients, and portion sizes dramatically skew the calorie count.
Steamed Buns Contain Unexpectedly High Energy
The steamed buns category showed several varieties rivaling the calorie content of full meals. Surprisingly, the Vegetable and Meat Bun (菜肉包) topped this list at 375 kcal per serving. Closely following was the traditional Old-style Mah Lai Go (古法馬拉糕), a sweet steamed sponge cake, registering 370 kcal.
Other high-cardiovascular options included the Lotus Seed Paste Bun (蓮蓉包) at 290 kcal and the Mushroom Chicken Bun (香菇雞包) at 285 kcal. Even seemingly virtuous choices like the Vegetable and Mushroom Bun (蔬菜香菇包) still contained a notable 275 kcal. This data suggests that those consuming two or three buns for a meal could easily exceed 700 to 1,000 calories before factoring in beverages.
The ranked calorie content for the top 10 steamed buns:
- Vegetable and Meat Bun: 375 kcal
- Old-style Mah Lai Go: 370 kcal
- Lotus Seed Paste Bun: 290 kcal
- Mushroom Chicken Bun: 285 kcal
- Vegetable and Mushroom Bun: 275 kcal
- Custard Bun: 260 kcal
- Barbecued Pork Bun: 255 kcal
- Sweet Potato Bun: 220 kcal
- Plain Mantou: 220 kcal
- Taro Bun: 200 kcal
Dim Sum Shows Greater Variation
In contrast to the highly caloric buns, individual pieces of steamed dim sum generally offered lighter options, though the cumulative effect of eating several pieces remains a factor. The highest calorie item in this segment was the Chicken Roll (雞扎) at 170 kcal per piece. This roll, often containing various chicken parts and sometimes entrails wrapped in beancurd skin, is frequently oilier than other dim sum varieties.
The lowest-calorie options included popular fixtures like Ha Gow (蝦餃皇) at 37 kcal and Siu Mai (燒賣) at 42 kcal per piece, making them relatively safer choices for calorie-conscious diners.
Rice Pots Demand Nutritional Caution
The most striking discovery involved the popular steamed rice pots, or “chung tau fan” (盅頭飯), which are ubiquitous during lunchtime. These large single-serving meals proved to be major culprits in high calorie intake.
The Salted Egg and Meat Patty Rice (鹹蛋肉餅飯) was identified as the absolute highest-calorie item across all 22 products, registering a staggering 1,200 kcal. This enormous energy load is equivalent to the approximate daily caloric requirement for some sedentary adult women. The Octopus and Meat Patty Rice (章魚肉餅飯) followed closely at 1,100 kcal, while the Steamed Chicken and Mushroom Rice (北菇雞飯) came in at 890 kcal.
These findings strongly advise caution when opting for these single-serving rice meals, demonstrating that large portion sizes combined with high-fat ingredients—such as fatty meat patties or oil-rich sauces—can completely negate the perceived health benefits of steaming.
Actionable Tips for Healthier Choices
Nutrition consultant Joey Chan (via @heatea_dessert2.0) provided several strategies for mitigating calorie intake while enjoying these traditional favorites. Diners should prioritize lighter dim sum selections over the heavy steamed buns or rice pots. When selecting rice pots, consider opting for varieties where less oil and saturated fat are incorporated, such as leaner chicken options, and consider eating only half the portion size.
Furthermore, balancing these foods with fresh vegetables or low-sugar beverages is crucial. Simply being aware of the caloric density of everyday choices, particularly those marketed as quick and easy meals, empowers consumers to make better informed decisions about their dietary health in Hong Kong’s fast-paced environment.