Steamed minced pork is often seen as a lighter choice, but a new calorie ranking from Hong Kong food platform UFood shows it can be just as dangerous as fried squid. Released for diners who rely on local cha chaan tangs and dai pai dongs, the list places salt-and-pepper squid at the top with 350 kcal per 100g, while several unexpected comfort dishes round out the top ten.
The Top Ten Highest-Calorie Wok Dishes
UFood’s list, based on standard 100g servings, highlights how oil, batter, and sugary sauces can turn ordinary dishes into calorie traps. The ten most calorie-dense dishes are:
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10. Hua Diao drunken chicken – 220 kcal
The cold dish may seem light, but chicken skin and the rich wine marinade add extra fat. -
9. Shrimp scrambled eggs – 230 kcal
A favourite in local eateries, but generous amounts of oil are used to create that silky, soft-scrambled texture. -
8. Pineapple sweet-and-sour pork – 240 kcal
Battered pork pieces are deep-fried, then coated in a sweet, tangy sauce loaded with sugar and oil. -
7. Steamed minced pork with salted fish or salted egg – 250 kcal
Despite the word “steamed,” the patty is often made with fatty pork mince to keep it moist and flavourful. -
6. Mouth-watering chicken (Sichuan style) – 250 kcal
The chicken itself is lean, but the dish sits in a pool of chilli oil, and the skin adds more fat. -
5. Lemon chicken – 260 kcal
Crispy fried chicken pieces are smothered in a sweet, sticky lemon glaze, pushing up the calorie count. -
4. Taro fish – 270 kcal
Taro is a starchy vegetable that acts like a sponge when fried, absorbing large amounts of cooking oil. -
3. Salt-and-pepper pork ribs – 290 kcal
Pork ribs already contain animal fat, and the extra dusting of flour and spices before frying adds more. -
2. Salt-and-pepper Bombay duck – 300 kcal
The fish is delicate, but a thick, crispy batter soaks up oil during deep-frying. -
1. Salt-and-pepper squid – 350 kcal
The calorie champion. The squid itself is low in fat, but the thick batter and savoury salt-and-pepper coating make it easy to overeat.
Surprising Findings in the Ranking
What makes the list particularly useful is that it challenges assumptions about “safe” dishes. Shrimp scrambled eggs, for example, may sound healthy because shrimp is lean. Yet restaurants often use extra oil to achieve a creamy, silky result, while egg yolks contribute additional cholesterol.
Likewise, steamed minced pork is a classic “rice smuggler” dish, but it is usually made with a high proportion of fatty meat. The addition of salted fish or salted egg pushes the fat content even higher.
The top three positions all belong to salt-and-pepper style dishes, showing that deep-fried batter is one of the biggest calorie contributors in local cooking. And because many restaurants serve portions larger than 100g, a single plate can easily supply 700 to 1,000 kcal before rice or drinks are even added.
How to Make Healthier Choices
The ranking is not meant to spoil anyone’s appetite, but it can help diners make more informed decisions. Practical tips include:
- Ask for less oil or request sauces on the side.
- Remove thick batter or chicken skin before eating.
- Choose steamed or poached dishes, but confirm that the kitchen does not add extra oil.
- Share high-calorie dishes and balance them with plain rice and vegetables.
For those who want more guidance, UFood has also published calorie counts for sushi and cha chaan tang afternoon tea items, offering a broader picture of how many calories hide in everyday Hong Kong meals.
As eating out remains a central part of life in Hong Kong, this ranking serves as a useful reminder: the healthiest-looking dish on the menu is not always the best choice. For personalised dietary advice, it is always wise to consult a registered dietitian or healthcare professional.