Singapore’s hawker centres are a national treasure. From comforting bowls of noodles to sizzling stir-fries and fragrant rice dishes, they offer flavour, affordability, and convenience all in one place.
But if you’re trying to eat healthier, manage weight, blood sugar, or simply feel better day to day, a common question comes up:
Can you really eat healthy at a hawker centre?
The answer is yes — absolutely.
The key isn’t avoiding hawker food, but knowing how to choose wisely.
👩⚕️ Doctor’s Note
As a preventive medicine physician working with Singaporean families, I often see people avoid hawker food unnecessarily in the name of “healthy eating.” The problem is not hawker food itself, but how frequently we choose fried, refined, and heavily sauced options. With a few simple swaps, hawker meals can absolutely support metabolic health, weight management, and long-term wellbeing.If you’re interested in understanding how everyday food choices affect long-term metabolic health, you may find this helpful:
👉 How Healthy Is Singapore Hawker Food? A Doctor’s Breakdown
Many hawker dishes can fit into a healthy lifestyle when you understand what works for your body and what to limit. Below are 10 hawker foods you can enjoy without guilt, along with simple tips to make them even better choices.
1. Thunder Tea Rice (Lei Cha Fan)
A traditional Hakka dish, Thunder Tea Rice is one of the most nutritionally balanced meals you’ll find at a hawker centre.
It typically includes rice (brown or white), a generous mix of vegetables, tofu, nuts, and seeds, served with a herbal green tea broth.
Why it works
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High in fibre and antioxidants
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Good plant-based protein
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Naturally low in oil
Tip: Choose brown rice if available, and don’t skip the vegetables — they’re the star of the dish.
2. Yong Tau Foo (Soup Version)
Yong Tau Foo is one of the easiest hawker meals to customise to your health goals.
By choosing tofu, mushrooms, leafy greens, and fish-paste vegetables served in clear soup, you get a light, satisfying meal.
Why it works
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High protein when tofu and fish paste are chosen
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Customisable portions
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Low fat when fried items are avoided
Tip: Skip deep-fried items and go easy on sweet sauces.
3. Sliced Fish Soup
Clear sliced fish soup is one of the leanest and most nourishing hawker options.
Why it works
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High-quality protein
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Naturally low in fat
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Omega-3s support heart and metabolic health
Tip: Choose versions with vegetables and avoid evaporated milk if you’re watching calories or fat intake.
4. Economic Rice (Chap Chye Png – Smart Choices)
Economic rice can be healthy — if you choose intentionally.
Build your plate like this
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Brown rice or a smaller portion of white rice
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2 vegetable dishes (stir-fried or steamed)
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1 protein (steamed fish, tofu, or chicken)
Avoid: Deep-fried items and thick gravies.
If you struggle with weight gain or blood sugar spikes despite eating home-cooked food, read:
👉 Is Intermittent Fasting Right for Singaporean Women? A Doctor’s View
5. Chwee Kueh (In Moderation)
These steamed rice cakes topped with preserved radish are low in fat and portion-controlled.
Why it works
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Steamed, not fried
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Light and filling for breakfast or a snack
Tip: Ask for less oil and treat it as a light meal, not a main carb source.
6. Popiah (Fresh, Not Fried)
Fresh popiah is a fibre-rich snack made with vegetables, tofu, and sometimes shrimp, wrapped in a thin crepe.
Why it works
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High in vegetables
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Lower calories compared to fried snacks
Tip: Go easy on sweet sauce and request less salt.
Trying to eat healthier without giving up hawker food?
Follow along for practical, evidence-based nutrition guidance from a preventive medicine doctor.
7. Teochew Porridge
Teochew porridge is gentle, comforting, and easy on digestion.
Why it works
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Light and hydrating
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Allows flexible side dishes
Choose sides wisely
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Steamed fish
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Tofu
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Simple vegetables
Avoid overly salty or oily accompaniments.
8. Idli and Thosai (South Indian Options)
These fermented rice-lentil dishes are gut-friendly and naturally low in fat.
Why they work
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Fermentation improves digestibility
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Good balance of carbs and protein
Tip: Pair with sambar instead of coconut chutney for more fibre and less fat.
9. Grilled Chicken or Fish from Malay Stalls
Malay food can be rich, but grilled options are excellent choices.
Why it works
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High protein
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Lower fat than fried dishes
Tip: Choose grilled (panggang) items and keep rice portions moderate. Add achar for fibre.
10. Fresh Juices (No Sugar Added)
Hawker drinks can be sugar-heavy, but you can still make smart choices.
Better options
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Lime juice
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Watermelon
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Carrot juice
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Fresh coconut water
Always ask for: No sugar, no syrup.
Many people assume fruit juices are always healthy. This article explains when they help — and when they don’t:
👉 Sugar Alternatives & Artificial Sweeteners: Should You Avoid Them?
Simple Tips for Eating Healthier at Hawker Centres
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Ask for less oil, less salt, or no sauce
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Swap white rice for brown rice when available
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Choose grilled, steamed, or soupy dishes over fried
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Watch portion sizes, especially carbs and sauces
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Hydrate with water or no-sugar drinks
If hawker meals often leave you bloated or uncomfortable, this may help:
👉 Gut Problems Common in Singapore Women (and What to Do About Them)
Final Thoughts
Eating healthy doesn’t mean giving up hawker food or avoiding local flavours. With the right choices, Singapore’s hawker centres can absolutely support a healthy lifestyle.
It’s not about perfection — it’s about awareness, balance, and consistency.
Enjoy your meals, support local hawkers, and nourish your body at the same time.
If you’re trying to improve health while still eating out regularly, you may also want to explore our approach to women’s nutrition:
👉 Women’s Health: A Doctor-Led Approach to Sustainable Health
Akanksha Sharma
Dr Akanksha Sharma (MBBS, MD) is a physician and women’s health nutrition specialist, and the founder of IYSA Nutrition. She provides evidence-based, doctor-led nutrition guidance for pregnancy, postpartum recovery, PCOS, child nutrition, and family health, helping women make calm, informed decisions about their health and their children’s well-being.
