After a long day at the office, few things are more satisfying for busy Hongkongers than heading to a cha chaan teng or dai pai dong for a plate of steaming homestyle stir-fry. But a new ranking by food platform UFood has shattered the illusion that these everyday dishes are light options. Drawing on nutritional data from the Centre for Food Safety, the list reveals that many seemingly innocuous favourites—including steamed items and egg-stir-fried shrimp—pack a hidden caloric punch, with the top three spots claimed exclusively by dishes prepared one way: deep-fried in a salt-and-pepper coating.
The Steamed Dish Trap: When ‘Healthy’ Cooking Masks Fat
At first glance, steamed minced pork with salted fish or salted egg (ranked #7 at 250 kcal/100g) appears to be a virtuous choice. The deception lies in the meat itself: cha chaan teng chefs often use ‘half-fat-half-lean’ pork to achieve that juicy, tender texture, while the salted egg yolk adds cholesterol. Similarly, shrimp scrambled eggs (#9, 230 kcal/100g) rely on copious amounts of oil to create the signature silky, fluffy curd—transforming a low-calorie protein into a high-fat dish.
Other surprises include flower crab drunken chicken (#10, 220 kcal/100g), where the “healthy” cold appetiser is undermined by chicken skin and the rich marinade, and steamed taro fish (#4, 270 kcal/100g), where the starchy taro acts like a sponge after deep-frying, soaking up enormous amounts of oil.
The Salt-and-Pepper Trifecta: Deep-Fried Calorie Champions
The podium is dominated by 椒鹽 (salt-and-pepper) cooking, a method that relies on thick batter and high-temperature frying. Third place: salt-and-pepper spare ribs (290 kcal/100g)—the meat’s inherent fat plus batter absorption. Second place: salt-and-pepper Bombay duck fish (300 kcal/100g)—the soft fish flesh is encased in a heavy, oil-absorbing crust.
The undisputed champion: salt-and-pepper squid (350 kcal/100g). While squid itself is lean, the thick batter acts as a “super oil sponge,” capturing an astonishing amount of frying oil per bite. “It’s the ultimate guilty pleasure for beer drinkers,” says a Hong Kong dietitian who reviewed the data. “But at that calorie density, three small servings can rival a full meal.”
How to Order Smarter: Actionable Tips for Health-Conscious Diners
Hongkongers don’t need to abandon their favourite dishes—but they can make informed swaps. Here’s what experts recommend:
- Choose steaming over frying – but ask for lean meat cuts and minimal oil. Request “少油” (less oil) when ordering scrambled eggs or meat patties.
- Beware sweet-and-sour sauces – dishes like pineapple sweet-and-sour pork (#8, 240 kcal) and lemon chicken (#5, 260 kcal) combine deep-fried batter with sugar-laden glazes. Opt for stir-fried versions with lighter sauces instead.
- Limit batter-heavy items – the top three calorie bombs are all deep-fried with batter. If you crave salt-and-pepper flavour, ask for “dry-fried” (乾炒) preparation without batter.
- Share, don’t hoard – order these indulgences as a communal dish among several people rather than a personal portion.
Beyond the Plate: A Call for Menu Transparency
The ranking underscores a broader issue: Hong Kong’s beloved cafe culture rarely provides calorie counts on menus. While the Centre for Food Safety offers online nutrient databases, few diners consult them. Nutrition advocates urge restaurants to voluntarily display energy information, especially for high-risk dishes. “A simple sticker next to ‘椒鹽鮮魷’ could prevent unknowing overconsumption,” one campaigner notes.
For now, the power lies with the eater. Next time you’re unwinding at a dai pai dong, glance at the chalkboard with fresh eyes—and maybe swap that squid for a plate of clear-steamed fish. Your waistline will thank you.
For more calorie comparisons, check out UFood’s other rankings: bubble tea drinks, sushi, and afternoon tea sets at cha chaan tengs.