Salted Egg Calories in Singapore: The Egg, the Yolk and Every Salted Egg Dish

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

The direct answer: one whole salted egg is 112 kcal on HPB Singapore's data — HPB's default 67g egg, shell excluded — which is only 37 kcal more than a hard-boiled chicken egg (75 kcal). The number that matters is sodium: that one salted egg carries 1,595mg of sodium, about 80% of HPB's 2,000mg daily sodium limit.

The yolk on its own is a different story. A single salted egg yolk (17g) is 97 kcal and 9.0g of fat, but only 52mg of sodium on HPB's figures — so a dish built on salted egg yolk brings a lot of fat and calories, but far less salt than a whole salted egg.

For salted egg dishes, HPB records salted egg squid at 379 kcal and salted egg pork rib at 310 kcal per 100g scoop, a liu sha bao at 142 kcal per 43g bun, and a salted egg yolk croissant at 396 kcal per 89g croissant. All of them are below.

Salted Egg vs Other Eggs, Per Egg

How to read this table: each row is one egg (or one yolk) at HPB's own default portion, with the shell already excluded using HPB's recorded edible portion. Nothing here is estimated.

Egg (HPB default portion)	Calories	Protein	Fat	Sodium
Salted egg, whole — one 67g egg, 88% edible	112 kcal	7.5g	7.5g	1,595mg
Salted egg yolk — one 17g yolk	97 kcal	3.9g	9.0g	52mg
Hard-boiled chicken egg — one 55g egg, 88% edible	75 kcal	6.1g	5.1g	60mg

One salted egg is most of a day's sodium. At 1,595mg, a single whole salted egg is about 80% of HPB's 2,000mg daily sodium limit, and about 27 times the sodium in a hard-boiled chicken egg (60mg). Half an egg with your porridge is still around 800mg. If you are watching your blood pressure, this is the part of the salted egg to count, not the calories.

Per 100g: how salted egg compares with duck and century eggs

For comparing the eggs themselves, here is HPB's raw per-100g figure for each. These are per 100g of edible egg, not per egg.

Egg (per 100g)	Calories	Protein	Fat	Sodium
Salted egg yolk	568 kcal	22.8g	53.0g	307mg
Salted egg, whole	190 kcal	12.7g	12.7g	2,706mg
Duck egg, whole, raw	185 kcal	12.8g	13.8g	146mg
Century egg	165 kcal	13.9g	9.3g	385mg
Hard-boiled chicken egg, whole	155 kcal	12.6g	10.6g	124mg

Per 100g, a whole salted egg has barely more calories than a raw duck egg (190 against 185 kcal), but about 18 times the sodium (2,706mg against 146mg). A century egg, also a preserved egg, is 385mg per 100g on HPB's data — far less than a salted egg.

Salted Egg Zi Char Dishes, Per Scoop

HPB records zi char dishes by the serving-spoon scoop. For every dish below, HPB's default portion is one 100g scoop, so the per-scoop and per-100g figures are the same number (cereal prawn is the exception: it is 67% edible because of the shells, so a 100g scoop gives 67g of food).

Dish (one 100g scoop)	Calories	Protein	Fat	Carbs	Sodium
Fried calamari rings	448 kcal	18.7g	30.8g	22.6g	692mg
Fried baby sotong	418 kcal	30.2g	27.5g	12.3g	741mg
Salted egg squid (salted egg sotong)	379 kcal	10.9g	29.4g	17.7g	508mg
Salted egg pork rib	310 kcal	16.8g	21.6g	12.0g	530mg
Sweet and sour pork	310 kcal	13.0g	19.5g	20.7g	514mg
Cereal prawn (67% edible)	235 kcal	10.5g	15.8g	12.7g	295mg
Sotong masak hitam	155 kcal	14.3g	10.6g	0.7g	712mg

Key takeaway: salted egg squid is not the heaviest fried squid on HPB's data — plain fried baby sotong (418 kcal) and calamari rings (448 kcal) are heavier per 100g scoop. But salted egg squid has the least protein of the three (10.9g against 18.7g to 30.2g), so less of each scoop comes from the squid's protein and more from the coating and oil. Salted egg pork rib comes out at exactly the same 310 kcal per scoop as sweet and sour pork.

HPB does not have entries for salted egg chicken, salted egg prawns, salted egg fish skin or salted egg potato chips, so we do not give figures for them here rather than guess. For comparison only, HPB records plain fried fish skin at 593 kcal per 100g, before any salted egg coating.

Salted Egg Bakes and Buns

Each row is one piece at HPB's own default weight, set against its closest non-salted-egg version.

Item (HPB default portion)	Calories	Fat	Sugar	Sodium
Salted egg yolk croissant — one 89g croissant	396 kcal	27.0g	9.8g	287mg
Croissant, plain — one 55g croissant	241 kcal	13.4g	3.1g	238mg
Salted egg yolk lotus pastry (ham dan soh) — one 58g piece	266 kcal	16.3g	9.6g	78mg
Custard bun — one 86g bun	253 kcal	7.4g	6.8g	184mg
Liu sha bao (salted egg yolk custard bun) — one 43g bun	142 kcal	5.9g	6.9g	69mg

The salted egg yolk croissant is the one to watch: 155 kcal more than a plain croissant and twice the fat (27.0g against 13.4g). Some of that is simply size — HPB's salted egg croissant is 89g against 55g for a plain one — but it is also denser, at 445 kcal per 100g against 439.

The liu sha bao looks lighter than a custard bun, but only because it is half the size. Per 100g it is the richer bun: 330 kcal against 293, with 13.8g of fat per 100g against 8.6g. Three liu sha bao at dim sum (426 kcal) is well over one custard bun.

Mooncakes With Salted Egg Yolk

HPB records mooncakes by the slice, where one slice is one eighth of a mooncake. The whole-mooncake figures below are simply eight of HPB's slices added together.

Mooncake	Per slice (1/8)	Whole mooncake (8 slices)	Sugar per slice
Baked lotus paste, with yolk — 27g slice	113 kcal	905 kcal	8.3g
Baked lotus paste, no yolk — 25g slice	95 kcal	762 kcal	8.8g
Snow skin — 25g slice	93 kcal	744 kcal	9.6g

The salted egg yolk adds 18 kcal to every slice of a baked mooncake, and a whole yolk mooncake is 905 kcal with 51.5g of fat and 66.7g of sugar. Sharing it eight ways, as HPB's slice size assumes, keeps each 113 kcal piece under one liu sha bao (142 kcal).

How to Eat Salted Egg More Lightly

✅ Share the whole salted eggHalf an egg with porridge instead of a whole one.Save: about 800mg sodium

✅ Plain croissant over salted eggHPB default sizes, 55g vs 89g.Save: 155 kcal (396 → 241)

✅ Sotong masak hitam over salted egg squidSame 100g scoop, more protein (14.3g vs 10.9g).Save: 224 kcal (379 → 155)

✅ One slice of mooncake, not twoA 27g slice of baked yolk mooncake is 113 kcal.Save: 113 kcal per slice skipped

⚠️ Liu sha bao adds up fast142 kcal a bun; a basket of three is 426 kcal.Cost: 426 kcal for three

⚠️ Salted egg pork rib is not lighterSame 310 kcal per scoop as sweet and sour pork.Save: 0 kcal by swapping

Frequently Asked Questions

How many calories are in a salted egg?

HPB Singapore records a whole salted egg at 190 kcal per 100g. HPB's default portion is one 67g egg with an 88% edible portion (the shell is excluded), which works out to 112 kcal, 7.5g of protein, 7.5g of fat and 1,595mg of sodium. A hard-boiled chicken egg is 75 kcal and 60mg of sodium on the same basis.

How much sodium is in a salted egg?

One whole salted egg has 1,595mg of sodium on HPB Singapore's data (2,706mg per 100g, scaled to HPB's default 67g egg at 88% edible). That is about 80% of HPB's 2,000mg daily sodium limit from a single egg, and about 27 times the 60mg in a hard-boiled chicken egg.

How many calories are in a salted egg yolk?

HPB Singapore records salted egg yolk at 568 kcal per 100g, with 53g of fat per 100g. HPB's default portion is one 17g yolk, which is 97 kcal, 3.9g of protein, 9.0g of fat and 52mg of sodium.

How many calories are in salted egg squid?

HPB Singapore records salted egg squid (salted egg sotong) at 379 kcal per 100g. HPB's default portion is one 100g serving-spoon scoop, which is 379 kcal, 10.9g of protein, 29.4g of fat, 17.7g of carbohydrate and 508mg of sodium.

How many calories are in salted egg pork ribs?

HPB Singapore records salted egg pork rib at 310 kcal per 100g. HPB's default portion is one 100g serving-spoon scoop: 310 kcal, 16.8g of protein, 21.6g of fat, 12.0g of carbohydrate and 530mg of sodium. That is the same 310 kcal per 100g scoop as HPB's sweet and sour pork.

How many calories are in a liu sha bao?

HPB Singapore records the salted egg yolk custard bun (liu sha bao) at 330 kcal per 100g. HPB's default portion is one 43g bun, which is 142 kcal, 3.0g of protein, 5.9g of fat, 6.9g of sugar and 69mg of sodium.

How many calories are in a salted egg yolk croissant?

HPB Singapore records the salted egg yolk croissant at 445 kcal per 100g. HPB's default portion is one 89g croissant, which is 396 kcal, 27.0g of fat, 9.8g of sugar and 287mg of sodium. A plain croissant is 241 kcal for HPB's default 55g piece.

How many calories are in a mooncake with salted egg yolk?

HPB Singapore records a baked lotus paste mooncake with yolk at 419 kcal per 100g. HPB's default portion is a slice of one eighth of a mooncake (27g), which is 113 kcal, 6.4g of fat and 8.3g of sugar. Eight of those slices, a whole mooncake, add up to 905 kcal. A slice of baked mooncake without yolk (25g) is 95 kcal.

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Nutrition data sourced from the Health Promotion Board (HPB) Singapore food composition database (April 2026 release). Every per-egg, per-scoop, per-piece and per-slice 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 a shell; the portion is stated alongside each number and no portion size has been estimated. Whole-mooncake figures are eight of HPB's one-eighth slices. HPB does not record sugar for the whole salted egg, and has no entries for salted egg chicken, prawns, fish skin or chips, so no figures are given for them. HPB's sugar column reports total sugars rather than added sugars. Values are approximate and vary by stall, bakery, 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.