Calories in Duck rice

Duck rice has about 700 kcal per 1 plate (typical hawker portion).

700

Calories

32 g

Protein

85 g

Carbs

26 g

Fat

Where the calories come from

Protein 18% · Carbs 49% · Fat 33%

  • • About 35% of a 2,000 kcal day. Your own target depends on your size, activity and goal: work it out here.
  • • Roughly 163 minutes of brisk walking for a 70 kg person to burn the same energy (a rough guide).
  • • Fairly low in protein for the calories: pair it with an extra protein source if you're building muscle.

Lighter picks in rice

Fish porridge / congee

300 kcal · 20 g protein(−400 kcal)

Chicken porridge / congee

330 kcal · 20 g protein(−370 kcal)

Fish head curry (no rice)

450 kcal · 35 g protein(−250 kcal)

Nasi lemak (egg, ikan bilis, peanuts, sambal)

490 kcal · 15 g protein(−210 kcal)

More protein for the calories

Fish head curry (no rice)

450 kcal · 35 g protein(−250 kcal)

Fish porridge / congee

300 kcal · 20 g protein(−400 kcal)

Chicken porridge / congee

330 kcal · 20 g protein(−370 kcal)

Bak kut teh with rice

750 kcal · 40 g protein(+50 kcal)

Make it lighter

  • • Ask for less rice, or swap half for extra vegetables.
  • • Go easy on fried sides, gravy and sambal oil, which add a lot of fat.
  • • Pick a drink kosong or kurang manis: sweetened drinks add 100–200 kcal.

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Typical estimates for a hawker portion, based on Malaysian Food Composition Database and Singapore Health Promotion Board reference figures. Portions and recipes vary by stall. General information only, not medical or dietary advice.