In Singapore, eating is a national sport, and Hainanese Chicken Rice is our MVP. It’s comforting, aromatic, and available on every corner. But if you’re trying to lose weight or just being mindful of your health, that innocent-looking plate of steamed chicken can be a nutritional mystery.
Exactly how many calories are in a plate of chicken rice, and can you eat it while on a weight loss journey? Let’s break down the data.
How Many Calories Are In Chicken Rice?
A full 382 gram serving of Roasted Chicken Rice with skin, and served with rice and chilli sauce has about:
Nutrient | Amount |
Calories | 607 kcal |
Protein | 25g |
Fats | 23g |
Saturated Fat | 8.7g |
Dietary Fibre | 2g |
Carbohydrates | 75g |
Cholesterol | 47mg |
Sodium/Salt | 1287​mg |
How Long Will It Take To Burn 1 Plate Of Chicken Rice (607 kcal)?
Burning 607 kcal (the average caloric content of a plate of chicken rice) depends entirely on your body weight and the intensity of the exercise. A larger person burns more calories doing the same activity because it takes more energy to move a larger mass.
Assuming an average weight of 70kg, here is how long it would take to burn off that meal:
Activity | Intensity | Estimated Time |
Running | 8 km/h (5 mph) | ~55–60 minutes |
Cycling | Moderate (20 km/h) | ~65–75 minutes |
Brisk Walking | 5.5 km/h (3.5 mph) | ~130–140 minutes |
Swimming | Vigorous Laps | ~45–50 minutes |
HIIT | High Intensity | ~40–45 minutes |
The Anatomy Of A Plate Of Chicken Rice: Nutritional Breakdown
To understand the health profile of chicken rice, we have to look at its three core components: the chicken, the rice, and the condiments.
1. The Chicken (Poached vs. Roasted)
- Poached (Steamed): Generally the healthier choice. It’s prepared by simmering the chicken, which keeps the meat lean.
- Roasted: While delicious, roasted chicken often involves rubbing the skin with oil and maltose, increasing the calorie count.
- The Skin Factor: Most of the saturated fat in chicken rice lives in the skin. Removing it can save you roughly 50–100 calories per serving.
2. The Rice (The "Flavour" Trap)
This is where the hidden calories lie. Authentic chicken rice isn’t just boiled in water; it’s cooked with chicken fat, ginger, garlic, and pandan leaves. While it tastes like heaven, a single bowl can contain as much fat as a fried side dish.
3. The Condiments
- Chili Sauce: Low in calories but can be high in sodium.
- Ginger Paste: Often blended with oil.
- Dark Soy Sauce: High in sugar and sodium.
The Health Verdict: The Good and The Bad
The Pros:
- High Protein: Chicken is an excellent source of lean protein, essential for muscle repair and satiety.
- Garlic & Ginger: These aromatics have anti-inflammatory properties and aid digestion.
The Cons:
- High Sodium: A single plate can exceed half of your daily recommended salt intake.
- Saturated Fat: The chicken fat used in the rice can raise LDL (bad) cholesterol if eaten too frequently.
- Refined Carbs: Most stalls use polished white rice, which has a high glycemic index.
5 Pro-Tips to Make Your Chicken Rice Healthier
You don’t have to give up your favourite meal. Follow these "Hawker Hacks" to keep your goals on track:
- Ask for Breast Meat: It’s the leanest cut of the bird.
- Remove the Skin: You’ll significantly cut down on saturated fat.
- Request "Less Rice": Since the rice is the most calorie-dense part, portion control is key.
- Double the Veggies: Ask for an extra side of kai lan or bean sprouts (requesting "less oil") to add fibre and volume.
- Go Easy on the Soup: The accompanying soup is often a "sodium bomb." A few sips are fine, but try not to finish the whole bowl.
Final Thoughts
So, is chicken rice healthy? In moderation, yes. It provides a solid dose of protein and is far better than many deep-fried alternatives. However, the high fat and sodium content mean it’s best enjoyed as an occasional treat rather than a daily staple.
Beyond the Plate: A Smarter Way to Weight Loss
Counting the calories in your chicken rice is a great start, but we know that sustainable weight loss in a food-paradise like Singapore is about more than just dodging chicken fat. Biology often plays a bigger role than we think, making it difficult to lose weight even when we’re "being good."
If you’ve been struggling to see progress despite making healthier hawker choices, Siena can help.
Our Medical Weight Loss Program offers a doctor-led, clinical approach tailored to your unique biology and lifestyle. No "fad diets" or unrealistic restrictions—just science-backed treatments and professional guidance to help you reach your goals safely and sustainably.
Ready to see if you qualify for our program? Take our 2-minute eligibility quiz and start your journey today