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Couz-Nutri Couz-Nutri ( pronounced as Cause-Nutri ) began with a passion for searching quality products for myself and being a fittness enthusiast.

Couz-Nutri ( pronounced as Cause-Nutri ) began with a passion for searching quality products for myself and being a fittness enthusiast , I know how frustrating it is to look for quality products where it isnt easily accessible over here in Singapore. Couz-Nutri was borne out of that passion. We are proud to hold the Sole Exclusive Distributor Rights for Singapore . Malaysia , Thailand , Indonesia and Vietnam for Blue star Nutraceuticals and distributor for 5% Nutrition. Buying from us , you can be assured of top quality products that is renowed over the world.

Singapore's hawker records: 58 foods measured by KK Women's and Children's Hospital, 8 records. Guess the holders before...
13/10/2026

Singapore's hawker records: 58 foods measured by KK Women's and Children's Hospital, 8 records. Guess the holders before you swipe 🏆

Spoilers below.

Most calories in one serving: mutton dum biryani, 1,142 in an 859g plate. Most fibre: the same mutton dum biryani, 17.2g. Most salt: fishball noodle soup, 2,913mg of sodium in a 798g bowl. The Health Promotion Board's limit for a whole day is 2,000mg. Most cholesterol: porridge with minced pork and century egg, 370mg. Most saturated fat: char kway teow, 29.2g. Most protein: chicken masala, 87g, in a 455g portion KKH suggests sharing with three others. Most protein per calorie: fish tikka, 23g of protein in 128 calories. Least protein per calorie: fried carrot cake, 2g of protein in 493 calories.

Yes, that's the porridge I called Singapore's healthiest hawker dish in August. Both are true: it's light on calories and saturated fat, and KKH says it's too high in cholesterol and sodium to eat regularly.

The honest part. These are per serving, so big plates win big numbers. Per 100g, the salt record goes to roti john (798mg) and the calorie record to the curry puff (354). KKH measured one portion per dish, so stalls vary by about 10%, and I chose the eight records.

Mutton dum biryani made the top 3 in four of the eight records: 1st for calories and fibre, 2nd for saturated fat and protein. Lontong with sayur lodeh also made the top 3 four times, always in 3rd place.

Which record surprised you most? 👇

Save & Send this to the friend who thinks porridge is diet food.

Comment RECORDS for the Hawker Record Book: gold, silver and bronze in all 8 records, per serving and per 100g. Free.

Source: KKH Department of Nutrition and Dietetics via SingHealth HealthXchange; sodium limit from the Health Promotion Board. General information only, not medical or dietary advice.



PINNED COMMENT

Guess first, then swipe: which hawker dish holds the cholesterol record? One word 👇 Comment RECORDS for the full Record Book.

From age 50, Singapore's guideline is about 25g of protein at every meal. A bowl of porridge with century egg has 11g 🥣Y...
07/10/2026

From age 50, Singapore's guideline is about 25g of protein at every meal. A bowl of porridge with century egg has 11g 🥣

Your mum and dad need more protein than you do. The Health Promotion Board's guideline is 0.8g per kg of body weight a day for adults aged 18 to 49, and 1.2g per kg from 50. That's roughly 50% more per kilo, because muscle starts to go as early as 40 and protein helps hold on to it.

So at 70kg you need about 56g a day. Your mum at 60kg needs about 72g. Your dad at the same 70kg as you needs about 84g, exactly half as much again.

Now look at what parents usually order, using portions measured by KK Women's and Children's Hospital. Nasi lemak 13g. Porridge 11g. Two plain prata 10g. Bak chang 8g. Three har gao and three siew mai, 6g. A curry puff, 4g. None of them gets halfway to 25g.

The hawker orders that get there on their own: fishball noodle soup 30g (a big 798g bowl, 551 calories; KKH's tip: leave the soup behind to cut the salt), chicken rice 25g (skin off), herbal chicken soup 24g, sliced fish bee hoon soup 22g.

The easiest fix is to keep the breakfast and add to it. One egg is 7g, one glass of milk is 7g. Porridge plus an egg plus a glass of milk is 25g.

The honest part. I sell protein powder, and food comes first. A shake earns its place when appetite is small, chewing is hard, or someone is recovering from illness. The one I'd hand my own parents is PEScience Select Protein: a whey and casein blend, 24g a scoop. If your parent has kidney disease, is on a prescribed diet or takes long-term medication, check with their doctor before adding protein.

What does your mum or dad usually eat for breakfast? 👇

Save & Send this to the family chat.

Comment PARENTS for the 25g-a-Meal Card: what to order and what to add. Free.

Sources: Health Promotion Board via HealthHub; KKH Department of Nutrition & Dietetics and SingHealth Community Hospitals via SingHealth HealthXchange. Portions vary by stall ±10%. General information only, not medical advice.

Porridge, chicken rice and sliced fish bee hoon soup in one day gives you 7.9g of fibre. The Health Promotion Board's ta...
06/10/2026

Porridge, chicken rice and sliced fish bee hoon soup in one day gives you 7.9g of fibre. The Health Promotion Board's target is 26g for men and 20g for women 🥬

Tub vs Bowl, episode 1: fibre. Save & Share This.

The dishes people pick when they're "eating light" are the ones at the bottom of KK Women's and Children's Hospital's fibre column. Herbal chicken soup 0.6g. Fried rice 0.9g. Wonton mee soup 1.6g. Chicken rice 2.0g. Porridge 2.5g.

The top of the board is nothing like a salad. Mutton dum biryani 17.2g, two-thirds of a man's day in one plate, and also the heaviest dish KKH measured at 1,142 calories. Chickpeas in curry 15.3g. Lontong with sayur lodeh 13.2g. Roti john 11.3g, five times chicken rice, even though it finishes near the bottom of every other health measure.

Low calories and low fibre travel together more often than people expect. One is not the other.

The honest part. I sell a greens powder, HD Muscle GreensHD: 22 plant ingredients including wheatgrass, kale, spirulina and berries, at 20 calories a scoop. It's for the days the vegetables don't happen. It isn't your fibre supplement, and the label doesn't claim a fibre amount, so neither will I. A vegetable side and a piece of fruit are what close a gap this size. If you have a gut condition, ask your doctor first.

Send this to whoever thinks their porridge is the healthy option 👇

Comment FIBRE for the Hawker Fibre Card: 20 dishes ranked by fibre against your daily target. Free.

Source: KKH Department of Nutrition & Dietetics via SingHealth HealthXchange. Fibre target from the Health Promotion Board, as quoted by KKH's dietitians. Portions vary by stall ±10%. General information only, not medical advice.

To get the protein in one scoop of whey from fried carrot cake, you'd have to eat 12 and a half plates. That's 6,162 cal...
29/09/2026

To get the protein in one scoop of whey from fried carrot cake, you'd have to eat 12 and a half plates. That's 6,162 calories, about three days of food 🍳

I call it the Scoop Test. One scoop of whey isolate gives you roughly 25g of protein for about 110 calories. So how many calories does it take to get 25g of protein from hawker food? I ran it on dishes measured by KK Women's and Children's Hospital.

The worst: fried carrot cake, 6,162 calories. Pisang goreng, 25 pieces and 4,925 calories. Curry puff, 819.

The everyday orders: fried rice 810, lor mee 638, mee siam 620.

The best: herbal chicken soup. One bowl gets you there for 151 calories, almost level with a shake. Prawn mee soup is next at 387.

The honest part. KKH lists carrot cake at 2g of protein and pisang goreng at 1g, and at numbers that small, rounding matters. Even if carrot cake is really 2.4g, it's still 10 plates and about 5,100 calories. Scoops also vary by brand, from roughly 90 to 130 calories. And no, this isn't a case for drinking shakes instead of eating. A scoop has no fibre and no vegetables. It's a top-up for the days your lunch is mostly carbs.

Eat the carrot cake. Just don't count on it for protein.

Send this to the kaki who thinks chai tow kway is a protein source 👇

Comment SCOOP for the 25g Card: 16 hawker foods and how much it takes to hit 25g of protein. Free.

Source: KKH Department of Nutrition & Dietetics via SingHealth HealthXchange. Scoop figures from typical whey isolate labels. General information only, not medical or dietary advice.

Singapore, make your payday protein restock count 💥ProHD 2lb at S$69.90 + FREE gifts with selected buys!Couz-Nutri’s PAY...
25/09/2026

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Penang laksa has 0.6g of saturated fat. Laksa lemak has 17.8g. Same word on the signboard, 30 times the saturated fat 🍜I...
22/09/2026

Penang laksa has 0.6g of saturated fat. Laksa lemak has 17.8g. Same word on the signboard, 30 times the saturated fat 🍜

I went through the hawker dishes measured by KK Women's and Children's Hospital and pulled out the ones that come in two versions. Same stall name, very different bowl.

Laksa: Penang laksa 377 calories, laksa lemak 591. Coconut milk is the difference. Prawn mee: the soup is 294 calories, fried Hokkien prawn mee 522. Bak chor mee: soup 383, dry 511. Wonton mee: soup 290, dry 411. Duck rice: skin removed 530, skin on 673. Two words at the counter.

Then the twist. Fishball noodle soup is 551 calories and the dry version is 370. The soup bowl weighs 2.4 times more, so you get more of everything, including 30g of protein.

The honest part. The lighter version isn't free. In all four soup-or-dry pairs, the soup had more sodium: prawn mee soup carries 2,422mg, above the Health Promotion Board's 2,000mg daily limit on its own. Penang laksa has more sodium than laksa lemak too. Only duck rice without skin wins on everything. So order the soup, then leave half of it in the bowl, which is KKH's own advice. Portions also vary by stall, so treat these as a guide.

Save & Send this to the friend who always orders the laksa lemak 👇

Penang laksa people vs laksa lemak people, where do you stand?

Comment PAIRS for the Hawker Pairs Card: every pair, plus one that isn't in this post. Free.

Source: KKH Department of Nutrition & Dietetics via SingHealth HealthXchange. Portions vary by stall ±10%. General information only, not medical or dietary advice.

The most saturated fat in any Singapore hawker dish is char kway teow: 29.2g in one 384g plate 🍳I ranked 16 hawker dishe...
10/09/2026

The most saturated fat in any Singapore hawker dish is char kway teow: 29.2g in one 384g plate 🍳

I ranked 16 hawker dishes by saturated fat per serving, using portions measured by KK Women's and Children's Hospital. Char kway teow topped it at 29.2g, then roti john 18.1g, laksa lemak 17.8g, nasi biryani 14.8g. Lowest was porridge at 2.3g. A 13× gap.

Now the honest part. Singapore has no gram limit for saturated fat. Sodium has one — 2,000mg a day, HPB. Saturated fat guidance is a share instead: no more than 30% of total fat, and the National Nutrition Survey 2022 found us at 36%. The 22g on slide 2 is the international 10%-of-energy standard on a 2,000 kcal day, not a Singapore rule. It's printed so you can reject it.

Two more I could have left out. Wonton mee soup is published as 0g — a bowl with pork dumplings isn't zero, read it as very low. And ranking by serving flatters small plates: nasi lemak is 8th per serving but 4th per 100g. Slide 4 shows both columns.

The swaps: char kway teow → dry bak chor mee saves 20.0g. Laksa lemak → sliced fish bee hoon 14.3g. Nasi biryani → duck rice, skin off 11.2g. Roti john → mutton murtabak 11.1g.

The rule that works everywhere: deep-fried is worst, then wok-fried with lard, then coconut gravy, then anything in clear soup. Then it's what you say at the counter — no skin, gravy on the side, leave the soup.
Send & Save this to whoever picks where you eat lunch 👇

Comment ORDER for the Hawker Fat Rules — four rules, six phrases for the counter, four swaps. One page, free.

Source: KKH Department of Nutrition & Dietetics via SingHealth HealthXchange. Portions vary by stall ±10%. General information only, not medical or dietary advice.

🇸🇬 Singapore’s 9.9 protein sale just got LOADED. 🎁COUZ-NUTRI — GO BIG OR GO HOME!Now till 13 September 2026.Your protein...
07/09/2026

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The healthiest hawker dish in Singapore — by four measures — is porridge with minced pork and century egg 🥣I ranked 16 S...
31/08/2026

The healthiest hawker dish in Singapore — by four measures — is porridge with minced pork and century egg 🥣

I ranked 16 Singapore hawker dishes on protein per calorie, sodium, saturated fat and total calories, using portions measured by KK Women's and Children's Hospital. Porridge won: 512g, 224 calories, 11g protein, 834mg sodium, 2.3g saturated fat. First on calories, second on sodium, second on saturated fat, fourth on protein efficiency.

Now the part I could have quietly left out. KKH's own note on this exact dish says it is "too high in cholesterol and sodium, and too low in protein and fibre to be eaten on a regular basis." 370mg of cholesterol — the highest number on the whole board. My four measures didn't include cholesterol or fibre. If they had, porridge doesn't win.
So both things are true. It's the best thing on the board by these four measures, and it's still not an everyday dish. Anyone telling you one ranking settles what you should eat is selling you something.
Send and share this to whoever picks where you eat lunch 👇

Scoring's on slide 2 so you can argue with it. Slide 4 answers the other objection — yes the bowl is smaller, so I ran two bowls against one chicken rice. Porridge holds on calories and saturated fat, loses on sodium.

Runners-up: sliced fish bee hoon soup and wonton mee soup, tied on 16. Then duck rice with the skin off on 19 — two words at the stall, 545mg down to 326mg.

Comment PORRIDGE for the full 41-dish table, free.
Source: KKH Department of Nutrition & Dietetics via SingHealth

HealthXchange. Portions vary by stall ±10%. General information only, not medical or dietary advice.

Your mee soto noodles have 40mg of sodium. The bowl has 2,678mg 😳I went back to the same 41 hawker dishes I ranked by pr...
10/08/2026

Your mee soto noodles have 40mg of sodium. The bowl has 2,678mg 😳
I went back to the same 41 hawker dishes I ranked by protein two weeks ago — this time looking at the salt column. Ten of them break your entire daily limit in one serving. Save & Share

The part that got me: the dishes that scored best on protein are the worst on salt. A-tier averages 1,996mg. That's 99.8% of your daily allowance from one bowl. D-tier averages 558mg.

Because the protein-efficient dishes are soups. And soup is where the salt is.

One dish wins both — duck rice with the skin removed. 326mg and B-tier protein. Nine times less salt than fishball noodle soup, and it takes three words at the stall.

For context: HPB puts the daily limit at 2,000mg. Singaporeans average 3,620mg. Nine in ten of us go over, and sodium in our dishes has climbed 22% since 2010.

And no, I'm not telling anyone to stop eating hawker food. You live here. The point is knowing which bowl is the 2,913mg one.

Every figure is from KK Women's and Children's Hospital's dietetics department, with the serving weight printed so you can check me 🧂

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