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

> One salted egg is 112 kcal and 1,595mg sodium, 80% of the daily limit. Plus the yolk, salted egg squid, pork rib, liu sha bao, croissant and mooncake. HPB data.

*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 egg** Half an egg with porridge instead of a whole one. *(Save: about 800mg sodium)*
- **✅ Plain croissant over salted egg** HPB default sizes, 55g vs 89g. *(Save: 155 kcal (396 → 241))*
- **✅ Sotong masak hitam over salted egg squid** Same 100g scoop, more protein (14.3g vs 10.9g). *(Save: 224 kcal (379 → 155))*
- **✅ One slice of mooncake, not two** A 27g slice of baked yolk mooncake is 113 kcal. *(Save: 113 kcal per slice skipped)*
- **⚠️ Liu sha bao adds up fast** 142 kcal a bun; a basket of three is 426 kcal. *(Cost: 426 kcal for three)*
- **⚠️ Salted egg pork rib is not lighter** Same 310 kcal per scoop as sweet and sour pork. *(Save: 0 kcal by swapping)*

📖 **Related:** [Big Pau & Dim Sum Bun Calories](https://nutrikaki.com/blog/pau-calories-singapore) · [Sodium in Hawker Food](https://nutrikaki.com/blog/sodium-hawker-food-singapore) · [High-Protein Hawker Guide](https://nutrikaki.com/blog/high-protein-hawker-guide) · [Cai Png Calories](https://nutrikaki.com/blog/cai-png-economy-rice-calories) · [You Tiao Calories](https://nutrikaki.com/blog/you-tiao-calories-singapore) · [Best Hawker Food for Diabetics in Singapore](https://nutrikaki.com/blog/hawker-food-for-diabetics-singapore)

## 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.

*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.*

Full nutrition data for foods in this guide

- [Salted egg, whole · 190 kcal/100g](https://nutrikaki.com/nutrition/salted-egg-whole)
- [Salted egg yolk · 568 kcal/100g](https://nutrikaki.com/nutrition/salted-egg-yolk)
- [Salted egg squid · 379 kcal/100g](https://nutrikaki.com/nutrition/salted-egg-squid)
- [Century egg · 165 kcal/100g](https://nutrikaki.com/nutrition/century-egg)
- [Duck egg, raw · 185 kcal/100g](https://nutrikaki.com/nutrition/duck-egg-whole-raw)
- [Hard-boiled chicken egg · 155 kcal/100g](https://nutrikaki.com/nutrition/hard-boiled-chicken-egg-whole)

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Full article: https://nutrikaki.com/blog/salted-egg-calories-singapore