In this new series of articles, we intend to unpack (in a very detailed manner) some of the most loved dishes here, in Singapore. How many calories do they contain, can they be part of a healthy diet, how to make them healthier? And we kickstart it today with one of the most iconic breakfast set: kaya toast & soft boiled eggs.

1. What’s in it?

Nothing new under the sun: a kaya toast set is usually composed of 2 slices of white bread with 2 spoons of kaya and a couple of thin slices of margarine/butter in between, along with 2 soft boiled eggs.

Let’s break it down:

  • 2 x slice of white toast: 175kcal, 36g of carbs including 4g of sugar, 6g of protein
  • 2 spoons of Kaya spread (20g): 62kcal, 5g of carbs including 3g of sugar
  • 10g of butter/margarine: 70kcal, 8g of fat
  • 2 x boiled egg: 140kcal, 10g of fat, 12g of protein

Total = 447kcal, 41g carbs (inc. 7g sugar),18g fat, 18g protein

If you add a Kopi (coffee with condensed milk), that’s an extra ~120kcal and 8g more of fat. 

2. Is Kaya Toast a healthy option?

Short answer: sort of. It is not the lightest in calories but contains a decent amount of protein – don’t skip the eggs, they are the most nutritious part!
It is a hearty & somewhat balanced meal that should keep you full until lunch.

3. How to make it healthier?

Skip the Kopi, which adds unnecessary calories and fat content, and go for a Kopi O kosong instead (5kcal). 
If you can – or if you are making it at home – swap the white bread for wholemeal sliced bread to get some fibres, take the butter off, and add a side of fruit (whole, not juiced!) to get more vitamins.

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