Low-Calorie Lunch in Singapore: 14 Soup and Popiah Combos Under 500 kcal
Finding a low-calorie lunch in Singapore that's also filling, hot and ready in minutes is harder than it should be. Here's one answer: a bowl of soup and a popiah. We had every soup and popiah on our menu lab-tested, and 14 of the 16 soup-and-popiah pairings come in under 500 kcal, with the lightest at 340 kcal. Here's the full list, so you can pick a combo that fits your day.
Every soup and popiah combo, with calories
Figures are lab-tested, for one popiah roll plus one Regular (medium) bowl of soup. Pairings under 500 kcal are marked.
| Popiah | + Classic French Onion (96) | + Creamy Tomato Basil (157) | + Boston Clam Chowder (192) | + Souper Shroomy (213) |
|---|---|---|---|---|
| Traditional Popiah (244) | 340 ✓ | 401 ✓ | 436 ✓ | 457 ✓ |
| Seafood Wasabi Mayo (285) | 381 ✓ | 442 ✓ | 477 ✓ | 498 ✓ |
| Sweet Thai Chicken (286) | 382 ✓ | 443 ✓ | 478 ✓ | 499 ✓ |
| Sesame Chicken (313) | 409 ✓ | 470 ✓ | 505 | 526 |
All figures in kcal. Only the Sesame Chicken Popiah with a creamy Clam Chowder or Souper Shroomy edges past 500, and even those are a full meal for around 510 to 530 kcal.
The lightest lunch picks
- Under 350 kcal: Traditional Popiah + Classic French Onion (340).
- Under 400 kcal: any popiah with Classic French Onion (340 to 409), or Traditional Popiah with Creamy Tomato Basil (401, close enough).
- Under 450 kcal: Traditional or Seafood Wasabi or Sweet Thai with Tomato Basil, or Traditional with Clam Chowder.
- Most filling under 500: Sweet Thai Chicken + Souper Shroomy (499) or Seafood Wasabi + Souper Shroomy (498), both creamy soups with a full fusion roll.
Why soup and popiah works as a light meal
Soup is mostly water, so a bowl fills you up for relatively few calories, and the broth-based Classic French Onion is under 100 kcal. Popiah is a fresh, unfried roll: a thin 56 kcal handmade skin around slow-cooked turnip and vegetables, so even the heartiest fusion roll stays at 313 kcal. Together you get something hot, savoury and satisfying for about the calories of a single bakery sandwich. If you're curious about the numbers behind each item, see our lab-tested calorie guide.
How to order a combo
On our menu the pairing is called a Souper Combo. Pick the Traditional Popiah Souper Combo or the Modern Popiah Souper Combo, choose your soup and roll, and keep the soup at Regular size for the figures above. A combo comes with a focaccia bun; the bun isn't included in the numbers here, so set it aside or share it if you're keeping count. Order for next-day delivery across Singapore or free self-collection.
Tips for keeping it light
- Choose Regular, not Large. A Large bowl holds about half as much again.
- Go clear over creamy. Classic French Onion is 96 kcal; the creamy soups are 157 to 213.
- Vegetarian popiah is the lightest roll. It drops the egg and sambal from the Traditional, so it comes in a little under 244 kcal.
- Skip the add-ons. Bread and the Large upgrade are where a light meal quietly grows.
Frequently asked questions
Is a soup and popiah combo enough for lunch?
Yes. A Regular bowl plus a full roll is a proper meal, not a snack; most people find it filling without being heavy.
What's a good low-calorie lunch for delivery in Singapore?
A soup and popiah combo. Order by 3pm and it arrives the next day, hot, for around 340 to 500 kcal depending on the pairing. Office orders of 8 or more can use the Office Lunch Pack.
What's the lowest-calorie meal at Souperstar?
Traditional Popiah with Classic French Onion, at 340 kcal for the pair. Swap in the vegetarian roll to go a little lower.
Do these numbers apply to delivery?
Yes. The recipes are the same whether you eat in, collect or have it delivered.
Ready to order? Browse the Souper Combos, or read what's in a popiah and which soup to pick.
