A new ranking of 10 popular Hong Kong-style stir-fry dishes has exposed surprising calorie traps lurking in everyday cha chaan teng and dai pai dong menus, with three deep-fried “椒鹽” (spicy salt) items taking the top spots—led by squid rings at a staggering 350 kcal per 100 grams.
For busy Hongkongers who rely on quick takeaway dinners, the findings from UFood’s latest analysis offer a wake-up call. Even seemingly healthy options like steamed minced pork or shrimp scrambled eggs can pack hidden fat and calories, thanks to cooking methods that dramatically increase oil absorption.
The Top 10 Calorie Rankings
The list, compiled using data from the Centre for Food Safety’s nutrient database, reveals that preparation technique—not just ingredient choice—is the biggest determinant of calorie content.
10th place: Hua Diao Drunken Chicken – 220 kcal/100 g. While the cold dish appears light, eating the chicken skin and soaking in the rich aromatic sauce adds unexpected calories.
9th place: Shrimp Scrambled Eggs – 230 kcal/100 g. Although shrimp is low-fat, restaurants use generous amounts of oil to achieve the signature silky texture. Egg yolks also contribute to the fat content.
8th place: Pineapple Sweet and Sour Pork – 240 kcal/100 g. The pork pieces are battered and deep-fried before being coated in a sugary, oily sauce—a classic sugar-fat combination.
7th place: Steamed Minced Pork with Salted Fish or Salted Egg – 250 kcal/100 g. This is perhaps the most deceptive “healthy” option. To keep the pork moist and flavorful, restaurants typically use half-fat, half-lean mince, plus the added fat from salted fish or egg yolk.
6th place: Mouthwatering Chicken (口水雞) – 250 kcal/100 g. Though chicken is lean, the entire dish is drenched in a thick chili oil dressing, and eating the skin significantly boosts the calorie count.
5th place: Lemon Chicken – 260 kcal/100 g. Similar to sweet and sour pork, the chicken is deep-fried and then coated in a high-sugar, high-fat lemon sauce.
4th place: Taro Fish – 270 kcal/100 g. Taro is a starchy carbohydrate; when deep-fried, its texture becomes sponge-like, absorbing massive amounts of oil.
3rd place: Spicy Salt Pork Ribs – 290 kcal/100 g. The pork already contains animal fat, but coating it in batter before deep-frying and seasoning with spicy salt makes it a high-calorie favorite for beer pairing.
2nd place: Spicy Salt Bombay Duck (九肚魚) – 300 kcal/100 g. This delicate fish requires a thick batter to achieve a crispy exterior, which soaks up oil like a sponge during deep-frying.
1st place: Spicy Salt Squid – 350 kcal/100 g. Crowned the most calorie-dense dish, the thick batter coating transforms low-fat squid into a high-oil indulgence. The addictive seasoning only makes it harder to stop eating.
Expert Insights and Actionable Advice
The analysis underscores that “steamed” does not automatically mean low-calorie and that “these deep-fried items use batter as an oil sponge,” according to nutritionists consulted for the report. For example, 100 grams of spicy salt squid equals roughly the energy of 1.5 bowls of rice, yet the dish is often eaten as a side with additional rice.
How to make smarter choices:
- Opt for dishes with lean protein and minimal sauce: consider steamed fish or clear broth soups.
- Request less oil when ordering stir-fries like shrimp scrambled eggs.
- Avoid dishes with thick batter coatings or heavy oily sauces.
- Watch portion sizes: a typical serving of stir-fry is often 200-250 grams, doubling the listed calorie counts.
Broader Implications
This ranking comes amid growing health awareness in Hong Kong, where cha chaan teng culture remains central to daily life. While many residents feel they make healthy choices by avoiding deep-fried snacks like spring rolls, the data reveals that everyday favorites can be equally caloric.
The UFood team also highlighted that similar hidden-calorie lists exist for bubble tea, sushi, and afternoon tea sets, inviting readers to explore more resources on mindful eating.
For those who cannot resist a plate of spicy salt squid, moderation is key—perhaps share it as a starter rather than a main course, and balance it with vegetables or a plain soup.
Note: All figures are approximate and based on 100-gram servings. Individual restaurant recipes may vary. Consult a dietitian for personalized advice.