Aglio Olio & Western Food Calories in Singapore: Pasta, Chicken Chop and Fish & Chips

By the NutriKaki Team · Data sourced from HPB Singapore · Updated September 2026

The direct answer: a plate of aglio olio is 534 kcal on HPB Singapore's data — HPB's default 284g plate — with 17.3g of fat and 633mg of sodium. Prawn aglio olio is 919 kcal for HPB's default 481g plate (about 400g of food once the prawn shells are taken off), because HPB's prawn plate is much bigger and more calorie-dense per 100g.

At the western stall, most sets land between 780 and 970 kcal on HPB's default portions: a chicken chop with fries and coleslaw is 931 kcal (454g set) and fish and chips is 911 kcal (345g plate). The heaviest set on HPB's list is the fried chicken cutlet with baked beans, fries and coleslaw, at 1,140 kcal for a 518g set.

Aglio olio also has a surprise per 100g: at 188 kcal per 100g it is more calorie-dense than carbonara (163 kcal per 100g) on HPB's data — not because of extra oil (it has less fat per 100g than carbonara), but because the plate is almost all pasta. Every figure is below.

Aglio Olio and Western Pasta, Per Plate

How to read this table: each row is one plate at HPB's own default portion, with the gram weight shown. Prawn aglio olio is adjusted for HPB's recorded 83.07% edible portion (the shells). Nothing here is estimated.

Pasta (HPB default plate)	Calories	Protein	Fat	Carbs	Sodium
Pork chop spaghetti — 406g plate	459 kcal	34.3g	17.9g	39.9g	1,267mg
Aglio olio — 284g plate	534 kcal	14.1g	17.3g	80.1g	633mg
Beef bolognese — 410g plate	586 kcal	34.5g	23.2g	60.0g	1,792mg
Chicken bolognese — 655g plate	734 kcal	38.9g	24.1g	91.0g	2,608mg
Carbonara — 451g plate	735 kcal	31.4g	32.5g	79.6g	1,294mg
Chicken chop spaghetti — 617g serving	802 kcal	53.6g	29.1g	81.0g	2,166mg
Prawn aglio olio — 481g plate, 83.07% edible	919 kcal	31.9g	21.4g	95.3g	1,047mg

Key takeaway: plain aglio olio is the lowest-sodium pasta on HPB's list (633mg a plate) but also the lowest in protein (14.1g). Pork chop spaghetti is the lightest plate at 459 kcal with 34.3g of protein. Two plates go over HPB's 2,000mg daily sodium limit on their own: chicken bolognese (2,608mg, about 130%) and chicken chop spaghetti (2,166mg, about 108%).

Per 100g: why aglio olio is not the light pasta it looks like

Plates differ in size, so for comparing the dishes themselves, here is HPB's per-100g figure for each. These are per 100g of food, not per plate.

Pasta (per 100g)	Calories	Fat	Sodium
Prawn aglio olio	230 kcal	5.36g	262mg
Aglio olio	188 kcal	6.1g	223mg
Carbonara	163 kcal	7.2g	287mg
Beef bolognese	143 kcal	5.65g	437mg
Chicken chop spaghetti	130 kcal	4.72g	351mg
Pork chop spaghetti	113 kcal	4.4g	312mg
Chicken bolognese	112 kcal	3.68g	398mg

Per 100g, both aglio olios top the list. With no tomato or cream sauce to bulk up the plate, more of each 100g is the pasta itself: aglio olio has 28.2g of carbohydrate per 100g against 17.65g for carbonara, even though its fat is lower (6.1g against 7.2g). The only reason a plain aglio olio comes out lighter per plate is that HPB's default plate is small (284g). If your stall serves a bigger plate, scale it: every extra 100g of aglio olio is another 188 kcal.

Western Stall Sets, Per Set

HPB records western sets as a whole plate, sides included, so the fries, coleslaw, baked beans or mash are already counted in each figure below. Each row is one set at HPB's default weight.

Set (HPB default portion)	Calories	Protein	Fat	Carbs	Sodium
Chicken chop with fries and mash — 509g set	784 kcal	48.4g	37.7g	63.1g	1,878mg
Fish and chips — 345g plate	911 kcal	27.1g	57.4g	70.9g	1,559mg
Fried chicken cutlet with fries — 318g set	929 kcal	43.8g	56.1g	62.4g	1,291mg
Chicken chop with fries and coleslaw — 454g set	931 kcal	64.7g	57.0g	39.3g	1,562mg
Chicken chop with beans, fries and coleslaw — 489g set	949 kcal	49.2g	53.0g	68.2g	1,403mg
Pork chop with beans, fries and coleslaw — 450g set, 92.5% edible	962 kcal	34.2g	63.2g	63.8g	820mg
Fried chicken cutlet with beans, fries and coleslaw — 518g set	1,140 kcal	49.3g	66.1g	85.8g	1,834mg

Fish and chips is mostly fat calories. HPB's 345g plate has 57.4g of fat, which is about 517 of its 911 kcal (fat is 9 kcal per gram). It is also the lowest-protein set on the list at 27.1g, less than half of the chicken chop with fries and coleslaw (64.7g).

Two things stand out. The fries and mash chicken chop set is the lightest, at 784 kcal, and has 19.3g less fat than the fries and coleslaw set (37.7g against 57.0g). And the pork chop set is by far the lowest in sodium at 820mg, against 1,291mg to 1,878mg for everything else on the list.

The Main on Its Own, Per Piece

If you order à la carte, or want to see how much of a set is the meat, here are HPB's single-piece entries at their default weights.

Main (HPB default portion)	Calories	Protein	Fat	Carbs	Sodium
Grilled chicken chop with sauce — one 164g piece	336 kcal	38.0g	19.1g	2.9g	609mg
Fried chicken cutlet — one 203g piece	544 kcal	39.1g	33.4g	22.1g	1,070mg
Battered fish fillet — one 235g piece	564 kcal	23.3g	36.4g	35.6g	1,215mg
Lamb chop — 400g plate of chops, 85.67% edible (bone out), no sides	980 kcal	96.5g	66.2g	0g	202mg

The grilled chicken chop and the fried cutlet have almost the same protein (38.0g against 39.1g), but the breaded, fried version costs 208 kcal more and carries 1,070mg of sodium against 609mg. HPB's lamb chop plate is a big serving of meat — 980 kcal and 96.5g of protein before any fries — but it is also the lowest in sodium of anything in this article, at 202mg.

How to Order Lighter at the Western Stall

✅ Grilled chicken chop over fried cutletSame protein, HPB default pieces (164g vs 203g).Save: 208 kcal (544 → 336)

✅ Fries and mash set over the beans, fries and coleslaw cutletHPB default sets, 509g vs 518g.Save: 356 kcal (1,140 → 784)

✅ Beef bolognese over carbonara9.3g less fat, similar protein — but 498mg more sodium.Save: 149 kcal (735 → 586)

✅ Pork chop set if you are watching saltLowest-sodium set on HPB's list.Save: 742mg sodium vs chicken chop set (1,562 → 820)

⚠️ Aglio olio is not automatically light188 kcal per 100g, more than carbonara's 163.Cost: 188 kcal per extra 100g

⚠️ Chicken bolognese is a sodium and sugar trapHPB's 655g plate: 2,608mg sodium, 34.5g total sugars.Cost: about 130% of the daily sodium limit

Frequently Asked Questions

How many calories are in aglio olio?

HPB Singapore records aglio olio at 188 kcal per 100g. HPB's default portion is one 284g plate, which works out to 534 kcal, 14.1g of protein, 17.3g of fat, 80.1g of carbohydrate and 633mg of sodium.

How many calories are in prawn aglio olio?

HPB Singapore records prawn aglio olio at 230 kcal per 100g of edible food. HPB's default portion is one 481g plate, of which 83.07% is edible once the prawn shells are removed (about 400g of food). That works out to 919 kcal, 31.9g of protein, 21.4g of fat, 95.3g of carbohydrate and 1,047mg of sodium per plate.

Is aglio olio high in calories?

Per 100g, yes: on HPB Singapore's data plain aglio olio is 188 kcal per 100g, more than carbonara (163 kcal), beef bolognese (143 kcal) or chicken chop spaghetti (130 kcal) per 100g. That is not from extra oil (aglio olio has 6.1g of fat per 100g against 7.2g for carbonara) but because the plate is almost all pasta, at 28.2g of carbohydrate per 100g against 17.65g for carbonara. Per plate it is lighter only because HPB's default aglio olio plate is small, at 284g (534 kcal), against 451g for carbonara (735 kcal).

How many calories are in carbonara?

HPB Singapore records carbonara at 163 kcal per 100g. HPB's default portion is one 451g plate: 735 kcal, 31.4g of protein, 32.5g of fat, 79.6g of carbohydrate and 1,294mg of sodium.

How many calories are in chicken chop spaghetti?

HPB Singapore records chicken chop spaghetti at 130 kcal per 100g. HPB's default portion is one 617g serving: 802 kcal, 53.6g of protein, 29.1g of fat, 81.0g of carbohydrate and 2,166mg of sodium, which is more than HPB's 2,000mg daily sodium limit on its own.

How many calories are in a chicken chop set?

On HPB Singapore's data, a chicken chop with fries and coleslaw is 205 kcal per 100g; HPB's default 454g set is 931 kcal, 64.7g of protein, 57.0g of fat and 1,562mg of sodium. A chicken chop with fries and mash (509g set) is 784 kcal, and a chicken chop with baked beans, fries and coleslaw (489g set) is 949 kcal.

How many calories are in fish and chips?

HPB Singapore records fish and chips at 264 kcal per 100g. HPB's default portion is one 345g plate, which is 911 kcal, 27.1g of protein, 57.4g of fat, 70.9g of carbohydrate and 1,559mg of sodium.

Grilled chicken chop or fried chicken cutlet: which has fewer calories?

The grilled chicken chop. On HPB Singapore's data, one grilled chicken chop with sauce (HPB default 163.67g piece) is 336 kcal with 38.0g of protein, while one fried chicken cutlet (HPB default 203g piece) is 544 kcal with 39.1g of protein. That is 208 kcal less for about the same protein.

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Nutrition data sourced from the Health Promotion Board (HPB) Singapore food composition database (April 2026 release). Every per-plate, per-set and per-piece figure in this article is HPB's own per-100g value scaled to HPB's own recorded default portion for that food, adjusted for HPB's recorded edible portion where the food has shells or bones; the portion is stated alongside each number and no portion size has been estimated. HPB's sets are recorded as whole plates, so the sides (fries, coleslaw, beans, mash) are counted inside each set figure rather than separately. HPB's lamb chop entry is the chops alone, with no sides. HPB's sugar column reports total sugars rather than added sugars. Values are approximate and vary by stall, recipe and portion size. This article is for general wellness purposes only and does not constitute medical or dietary advice. Nutrition data referenced in this article is used under licence from the Health Promotion Board (HPB) of Singapore and may not be redistributed, republished, or reused commercially without NutriKaki's prior written permission.