Popular bazaar Ramadan foods in Malaysia and their calorie – What you need to know!

The Ramadan Bazaar is a food paradise that Malaysians eagerly anticipate every year.

From savoury delights to sweet treats, the wide variety of dishes can tempt even the most disciplined eater.

While indulging in these festive foods is part of the joy, it’s also important to be mindful of their calorie content, especially if you’re aiming to maintain a balanced diet.

Many of these foods are high in fats, sugars, and carbohydrates, making it easy to exceed daily calorie needs in just one meal.

Whether you’re watching your diet or simply curious, here’s a breakdown of some popular Bazaar Ramadan delights and their estimated calorie content.

MURTABAK (BETWEEN 450-600 KCAL PER PIECE)

A Ramadan staple, murtabak is a stuffed, pan-fried flatbread filled with minced meat, eggs, and spices and sometimes layered with cheese or vegetables.

The combination of a doughy outer layer and a rich filling makes it high in calories, with some versions exceeding 600 kcal per piece.

Additionally, murtabak is often cooked on a griddle with oil or butter, which increases its fat content.

For a lighter version, consider opting for a smaller portion or sharing it with a friend. Pairing it with a fresh salad can also help balance out the meal.

ROTI JOHN (BETWEEN 500-700 KCAL PER SERVING)

This long sandwich is packed with minced meat, eggs, onions and spices, fried to perfection and slathered with mayonnaise, chili sauce, and sometimes cheese.

While undeniably delicious, the calorie count quickly adds up due to the combination of bread, eggs, and heavy sauces.

A full serving can contain as much as 700 kcal, which is nearly half the daily calorie needs of an average adult!

To enjoy Roti John in a healthier way, consider skipping the extra mayonnaise or sharing a serving with someone.

AYAM PERCIK (BETWEEN 300-400 KCAL PER PIECE)

Smoky, flavorful and drenched in a rich coconut-based sauce, ayam percik is a delicious grilled chicken dish popular at Bazar Ramadan stalls.

While chicken is generally a good source of protein, the coconut milk and sweet marinades increase the calorie count.

The skin of the chicken is another factor, as it contains fats that add to the total calories.

If you’re looking for a healthier option, choose leaner cuts like chicken breast and request less sauce.

Pair it with a side of fresh vegetables instead of rice to make it a well-balanced meal.

NASI KERABU (BETWEEN 500-700 KCAL PER PLATE)

The striking blue rice of nasi kerabu isn’t just visually appealing—it’s also loaded with delicious accompaniments like grilled chicken, salted egg, keropok (fish crackers), ulam (fresh herbs) and coconut-based sambal.

While the herbs add nutritional value, the coconut-heavy condiments, salted egg, and keropok contribute to a high-calorie intake.

A full serving can easily exceed 700 kcal.

To enjoy this dish without overindulging, consider reducing the amount of rice, avoiding excessive sambal and skipping or limiting the keropok.

NASI BRIYANI (BETWEEN 700-1,200 KCAL PER PLATE)

Rich, fragrant and incredibly satisfying, nasi briyani is a crowd favourite. However, the use of butter, ghee and aromatic spices makes it one of the highest-calorie meals at the bazaar.

The portion size is another concern, as a single serving often includes oily rice, a large piece of meat and additional gravies or side dishes.

Some servings can exceed 1,200 kcal, making it one of the heaviest meals available.

If you don’t want to overindulge, consider sharing a plate or eating a smaller portion with more vegetables.

KUIH LOPES (BETWEEN 250-300 KCAL PER PIECE)

A sweet, chewy dessert made of glutinous rice, coated with grated coconut and served with gula Melaka syrup, kuih lopes is delicious but calorie-dense due to the high sugar and carbohydrate content.

The glutinous rice takes longer to digest, leading to a sustained energy release but also making it easy to overeat.

If you love kuih lopes, try to limit yourself to one piece and pair it with a healthier snack like fresh fruit.

TEPUNG PELITA (BETWEEN 200 KCAL PER PIECE)

A two-layered dessert with a pandan-flavoured base and creamy coconut topping, tepung pelita is a lower-calorie kuih option compared to some of the richer desserts.

However, since it’s made primarily with sugar, coconut milk and flour, eating multiple pieces can quickly add up.

While enjoying this treat, it’s best to limit yourself to one or two pieces and balance it with a protein-rich meal to avoid sugar spikes.

CENDOL (BETWEEN 300-500 KCAL PER BOWL)

This iconic dessert made with coconut milk, pandan jelly, gula Melaka and shaved ice is a refreshing way to cool down after a hot day.

However, the combination of high-fat coconut milk and sugar-laden syrup makes cendol a high-calorie beverage.

Some variations even include additional toppings like red beans and glutinous rice, further increasing the calorie content.

If you’re craving cendol, opt for less syrup and request low-fat coconut milk if available.

AIR BANDUNG (BETWEEN 150-250 KCAL PER GLASS)

A classic drink made from rose syrup and evaporated or condensed milk, air bandung is a sweet and creamy delight.

While not the highest in calories, its sugar content can be concerning.

Drinking multiple glasses in one evening can lead to excessive sugar intake, which can impact energy levels and weight.

To reduce the calorie content, ask for less syrup or dilute it with more water or low-fat milk.

APAM BALIK (AROUND 250-400 kcal per piece)

A favourite among Malaysians, apam balik is a crispy or thick pancake filled with peanuts, corn, sugar and condensed milk.

While delicious, the sugar, butter and condensed milk contribute to a high-calorie and high-fat content.

A large, thick piece can exceed 400 kcal, especially when made with extra sugar and butter.

To make a healthier choice, opt for the thinner, crispier version, which uses less batter and sugar.

BALANCE IS KEY

Bazar Ramadan is full of amazing dishes, and while many of them are indulgent, you can still enjoy them wisely by practicing portion control and making healthier choices.

Whether you’re tracking calories or just enjoying the festive spirit, remember that balance is key—so go ahead and savour your favourite foods, but in moderation! If you're looking to make better choices, opt for grilled options over fried, smaller portions and less sugar-heavy drinks.

At the end of the day, Ramadan is about self-discipline, so a little mindfulness while indulging goes a long way!​​​​​​​