Popiah Calories: Lab-Tested Calories for Every Souperstar Popiah and Soup
How many calories are in a popiah? We get asked this a lot, so we sent our soups and popiah to an accredited food laboratory in Singapore for testing. Here are the results, per serving as we sell them, so you can order with the numbers in front of you.
Popiah calories, per roll
| Popiah | Calories per roll |
|---|---|
| Traditional Popiah | 244 kcal |
| Seafood Wasabi Mayo Popiah | 285 kcal |
| Sweet Thai Chicken Popiah | 286 kcal |
| Sesame Chicken Popiah | 313 kcal |
| Handmade popiah skin only | 56 kcal per piece |
A traditional popiah roll is 244 kcal. The fusion rolls are larger and carry more filling, so they come in between 285 and 313 kcal, which is still a light meal. The skin itself is only 56 kcal per piece, because it's a thin, unfried wheat wrapper rather than a fried pastry.
Soup calories, per Regular (medium) bowl
| Soup | Calories per Regular bowl |
|---|---|
| Classic French Onion | 96 kcal |
| Creamy Tomato Basil | 157 kcal |
| Boston Clam Chowder | 192 kcal |
| Souper Shroomy | 213 kcal |
The figures above are for a Regular bowl. A Large bowl holds about half as much again, so expect proportionally more. Bread on the side is extra.
Is popiah healthy?
For a Singapore hawker favourite, yes, popiah is one of the lighter choices. The skin isn't fried, the filling is mostly slow-cooked turnip and vegetables, and a whole roll is under 320 kcal. The richer parts are the sweet sauce, peanuts and crispy bits, so the traditional roll is the lightest of the range. If you're counting, a Traditional Popiah and a Regular Classic French Onion together are about 340 kcal, and even our heartiest pairing, a Sesame Chicken Popiah with a Regular Souper Shroomy, is about 525 kcal for a full meal.
Want a full meal under 500 kcal? See every soup and popiah combo with calories.
Which soup is lowest in calories?
Classic French Onion, at 96 kcal for a Regular bowl. It's a clear broth with slow-cooked onions. The creamy soups (Tomato Basil, Clam Chowder and Souper Shroomy) are higher because of the cream, but all stay under 215 kcal a bowl.
How we tested
Each item was tested by an accredited food laboratory in Singapore using standard energy-value analysis. Popiah figures are per roll as served; soup figures are calculated from the lab results for the Regular bowl we serve. Figures are rounded to the nearest kcal. Recipes don't change between outlets and online orders, so these numbers apply to delivery, self-collection and in-store meals alike. Items not listed here, such as the Chef's Special soups and newer popiah flavours, haven't been tested yet, and we'd rather not guess.
Frequently asked questions
How many calories are in a vegetarian popiah?
Slightly fewer than the traditional roll, since it leaves out the egg and sambal. We haven't tested it separately, so treat 244 kcal as the upper figure.
Is popiah good for weight loss?
It can fit easily into a calorie-controlled day: a roll is a satisfying snack or light lunch at under 320 kcal, with vegetables as the main filling. Pair it with a clear soup rather than a creamy one to keep a full meal around 350 kcal.
Are the soups meat-free?
Souper Shroomy, Creamy Tomato Basil and Classic French Onion are meat-free. Boston Clam Chowder contains clams.
Curious what goes into each roll? See what's in a popiah, or read about our handmade popiah skin. Ready to order? Browse the popiah range and soups for next-day delivery across Singapore.
