Dragon Boat Festival is coming, what kind of rice dumplings are you looking forward to? Northern rice dumplings, southern rice dumplings, alkaline rice dumplings, or lotus leaf rice dumplings with thousands of calories? How to choose so that the heat will not explode? Dietitian Gao Minmin listed 11 sweet and savory zongzi calorie comparisons.
Guangzhou lotus leaf dumplings are large in portion, please share with your family, do not eat alone. The sodium content exceeds 1,000 mg, which is half of the recommended daily intake of 2,400 mg of sodium by the Ministry of Health and Welfare, especially those with chronic diseases such as diabetes, hyperlipidemia, and hypertension.
Northern Rice Dumpling: One 210g, calorie 518 kcal
When making the northern rice dumpling, the glutinous rice is fried in oil beforehand, which is full of aroma, but the heat is also high. Special attention should be paid to the contents such as egg yolk, pork belly, etc., as it will affect the The key to calories, a salted egg yolk has about 125 calories.
Southern Zongzi: One 210g, calorie 477 kcal
Although the Southern Zongzi is boiled in water, the calories are low. If you add high-calorie and high-fat ingredients such as braised pork and peanuts, or you like to sprinkle some peanut powder when you taste it, a tablespoon of peanut powder is about 45 calories, which is equivalent to one serving of fat, and the calories will also soar.
Vegetarian Rice Dumpling: One 210g, calorie 480 kcal
Vegetarian rice dumplings mostly use soy protein instead of meat, and the calories are slightly lower, but vegetarian friends should not take it lightly. The weight and balanced diet are still not heavy. the key of.
Hakka Rice Dumpling: One 80g, 172 calories
Because the portion is small, be careful not to hold oneAfter one, the heat also increased.
Whole Grain Oat Dumpling: One 210g, calorie 415 kcal
Whole grain oat dumpling is a healthier choice because it is rich in dietary fiber and vitamin B group. It is more suitable for those with high blood fat and high blood sugar. Blood sugar will be relatively stable, but you still need to control the amount, and because the food has a richer taste, you must chew slowly to avoid flatulence.
"Sweet Rice Dumpling" Alkaline Dumpling: One 100g, 136 calories
The small one is the favorite of many people. Although it seems to be quite low in calories, most of them will add honey or fructose, a tablespoon of sugar, about an additional 47 calories!
Crystal Rice Dumpling: One 145g, calorie 175 kcal
There are all kinds of crystal dumplings on the market, which are mouth-watering, and the calories are also 150 to 250 kcal due to different fillings. But the sweet filling contains about 25g of refined sugar, which is equivalent to 5 sugar cubes. If you are worried about becoming a friend with a puff figure, you can just taste it.
Fruit Ice Crystal Dumpling: One 55g, 115 calories
Fruit Ice Crystal Dumpling feels relatively healthy, but most of the fruits in it have been pickled in honey, so they are sweet and delicious. Be careful not to eat one after another.
Milk tea iced dumplings: One 55g, 145 calories
Milk tea iced dumplings now have a lot of flavors, but because they are sweet, special attention should be paid to the sugar content, and there is the possibility of adding additional flavors and fragrances. Therefore, it is very important to learn to read the ingredient list.
Bean Paste Dumpling: One 120g, hotQuantity 396 kcal:
The common filling for bean paste dumplings is red bean paste. Due to the large portion, the sweet filling contains about 35g of refined sugar = 7 sugar cubes. The Ministry of Health and Welfare recommends that the intake of added sugar in the daily diet should not exceed 10% of the total calories, and it is better if it can be controlled below 5%! Based on an adult with a daily intake of 2,000 calories, the daily intake of added sugar should be less than 25-50 grams, and a bean paste dumpling is more than half!
Gao Minmin pointed out that the above is the estimated value of each zongzi, and the source is the common commercial nutrition label. Each product is subject to the actual supply, and the numerical error range of nutritional information is ±20%.
◎ This article is from / Gao Minmin‧Nutritionist
◎ Image source / Retrieved from Gao Minmin‧Nutritionist
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