Raya faves unwrapped: How many calories are hiding in your dishes and kuih?
Take control of your Raya portions without missing out on the celebration.
RAYA is a time of joy, family gatherings, and an abundance of festive delicacies.
After a month of fasting, the temptation to indulge in every traditional dish is understandable. However, have you ever wondered just how many calories are hiding in your favourite festive dishes and kuih?
That plate of lemang with rendang? It could easily hit 600 kcal! And those innocent-looking pineapple tarts? Each one packs up to 140 kcal. Indulging in delicious Raya treats is part of the celebration, but without portion control, it’s easy to go overboard.
Nutritionists caution that mindless eating during Raya can quickly lead to excessive calorie intake, making it harder to return to a balanced diet afterward. But with mindful choices and a little moderation, you can still savour all the festive flavours—guilt-free!
Here’s how you can take control of your Raya portions without missing out on the celebration.
Universiti Teknologi MARA (UiTM), Shah Alam, Faculty of Applied Sciences, Food Science and Technology Programme, senior lecturer, Dr Azizah Othman emphasised that portion control is key to truly enjoying festive treats without overindulging—just like navigating a buffet with endless choices.
“Start with smaller portions and focus on your favourite dishes rather than piling your plate with everything at once,” she advised.
She also highlighted the "half-plate rule," where half the plate should be filled with lighter options such as fresh vegetables or lean protein, while the other half can be reserved for richer foods like rendang or kuih.
"Mindful eating is another crucial factor," she added when contacted recently.
Azizah said that minimising distractions, paying attention to hunger cues, and eating slowly can prevent overeating. Sticking to a structured meal schedule—breakfast, morning tea, lunch, afternoon tea, dinner, and, if needed, a light supper—can also help regulate food intake and curb unnecessary snacking.
CALORIE BREAKDOWN
Raya celebrations bring a spread of delicious dishes, but their calorie content varies widely. Some options allow for guilt-free indulgence, while others are calorie-dense meals in themselves.
JomSayHeart Diet Centre chief executive officer and chief nutritionist Syaza Lyana Idris highlighted that lighter choices include ketupat nasi (80 kcal per serving) and ayam masak kuzi (140 kcal). Meanwhile, moderate-calorie dishes like lemang (100-200 kcal) and pulut kuning (130 kcal) provide a balance between taste and nutrition.
However, Azizah noted that calorie-dense dishes such as mee kari (530 kcal), soto ayam (520 kcal), and nasi dagang (510 kcal) pack a hefty punch due to rich coconut milk, fatty meats, and carb-heavy ingredients. A full serving of ketupat palas with rendang (530 kcal) or lemang with rendang (600 kcal) is equivalent to an entire meal.
Traditional Raya cookies and kuih also vary in calorie content. Azizah stated that Kuih Ros and Kuih Siput are among the lightest at 30 kcal per piece, while Biskut Emping Jagung (80 kcal), Biskut Kelapa (60 kcal), and Kek Lapis Sarawak (160 kcal) rank higher. Dodol (70 kcal per piece), tapai pulut (80 kcal per serving), and rempeyek (60-70 kcal per piece) offer sweet and crunchy textures.
Syaza pointed out that the most calorie-dense cookies include Almond London (110 kcal), Pineapple Tart (100-140 kcal), Biskut Arab (100 kcal), and Biskut Badam (90 kcal per piece).
Cakes such as Kek Berkrim (240 kcal), Kek Lapis Sarawak (160 kcal), and Wajik (120 kcal) are also high in calories. For a lighter treat, she said Kuih Kapit (40 kcal per 2 pieces) or Kuih Bangkit Kelapa (40 kcal per piece) are better choices.
PORTION CONTROL, ENJOY WITHOUT OVERINDULGING
Just like navigating an all-you-can-eat buffet, portion control is key. Syaza said instead of piling your plate with everything at once, start with smaller portions and focus on your absolute favourites.
Try using the ‘suku-suku separuh’ method—fill half your plate with vegetables and fruits, one-quarter with protein, and one-quarter with carbohydrates.
For example, Lontong – 1 small piece of nasi impit, 1 boiled egg with tempeh, 4 tablespoons of vegetables. Soto – 1 small piece of nasi impit, 4 tablespoons minced chicken, 4 tablespoons taugeh. Nasi minyak – 2 small scoops of nasi minyak, 1 serving ayam masak merah (breast), acar timun.
Another effective trick is using smaller plates to prevent overloading food, and sticking to just one piece of kuih per type.
HEALTHY SWAPS FOR A GUILT-FREE RAYA
Azizah and Syaza agree that Raya favourites can be made healthier with simple ingredient swaps and smarter cooking methods—without compromising on taste.
Instead of white rice, opt for brown or basmati for added fibre and longer-lasting fullness. Lean meats like chicken breast or fish are better choices than fatty cuts of beef or lamb, while grilling, baking, or air-frying helps reduce oil intake while keeping flavours intact.
For curries and rendang, rather than eliminating santan entirely, mix full-fat and low-fat coconut milk or use Greek yoghurt and blended nuts for a creamy texture with extra protein and healthy fats.
Similarly, condensed milk in desserts and beverages can be swapped for a blend of unsweetened almond milk and honey.
When baking, wholemeal flour, oats, or muesli provide more fibre, while olive oil or almond flour is a healthier alternative to butter. Natural sweeteners like honey, dates, or mashed bananas can replace refined sugar, and artificial colouring can be swapped for pandan leaves or beetroot juice.
Dark chocolate (over 70 per cent) is a better option than milk chocolate in cookies, and fresh tomatoes make a great base for homemade sauces.
These small yet effective changes allow you to enjoy your Raya treats while keeping them nutritious, ensuring that indulgence doesn’t come at the cost of health!
STAY HYDRATED AND STAY ACTIVE
Sometimes, thirst is mistaken for hunger, leading to unnecessary snacking. Staying hydrated by drinking water before and between meals supports digestion, stabilises energy levels, and helps control hunger.
“Drink plain water before eating main meals,” Syaza said.
Meanwhile, Azizah emphasised that mindful eating—appreciating every bite and recognising fullness cues—ensures a more pleasurable and healthier dining experience.
A short walk after meals can boost metabolism and prevent sluggishness, keeping you energised throughout the celebrations.
“It's all about moderation; enjoy the party while keeping your health under control,” Azizah added.
With a few mindful choices, smart portions, and a balance between enjoyment and movement, you can have a delicious and guilt-free Raya!
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