How Many Calories Are In Ban Mian

Ban mian is possibly the more healthier hawker option, but do take note of some underlying issues with this dish. Even though ban mian calories is at 475 Cal, and considered one of the lower caloric content fares, its sodium content is exceptionally high. [1]

 At 2196 mg of sodium, this dish basically covers your recommended daily sodium intake requirements of  2000 mg in one sitting! Having high sodium intake can constitute high blood pressure in the long run and increase the risks of stroke and heart diseases. 

This article will uncover why ban mian can be so high in sodium content and the steps needed to make this a healthier serve. 

Nutrition Information (Per Serving)

• Energy: 475 Cal
• Protein : 22 g
• Total fat: 22 g
• Saturated Fat: 8.4 g
• Carbohydrates: 48 g
• Dietary fibre: 3.2 g
• Cholesterol : 232 mg
• Sodium : 2196 mg

Two Tips to Healthier Ban Mian

One of the main ways to make ban mian healthier is to lower the overall sodium content and increase the good aspects such as protein and fiber levels. 

#1 Lower the Salt and Fat

The soup or broth is the sodium culprit. One way to consume much lesser sodium is to avoid drink the soup base and just focus on the noodles and toppings. Avoid or moderate on high sodium dipping sauces such as chilli slices in soya sauce or chilli mixture. 

The fried anchovies and fried shallots can also contain a certain amount of salt, and since deep fried, they are high in fat content as well. Moderate on consuming these or omit them from the dish entirely, garnish with chives and ground pepper instead.   

Instead of drinking the broth, quench your thirst with non-sugary drinks such as plain water, green tea or oolong tea.  

#2 Increase the protein and fiber

Ask for a larger portion size of vegetable to increase the fiber content. Consider adding an additional egg to the mix so as to upsize the protein and nutrients eggs can bring about. Avoid adding noodles as the floury strach will increase carbohydrates and ultimately the calories to the entire dish. 

Check out also article article title ‘10 Common Singapore Hawker Food Calories in 2021‘