As the Mid-Autumn Festival approaches, mooncakes—traditional treats enjoyed by millions—are in the spotlight. While their calorie content is well-known, many health-conscious consumers are now turning to low-sugar options. But how do these compare to traditional, snowy and modern mooncakes in terms of calories?
Why Are Mooncakes Considered Fattening?
Mooncakes often bear the brunt of blame for weight gain. A traditional lotus seed paste mooncake contains around 840 calories, with approximately 70 grams of sugar (equivalent to 14 teaspoons) and about 45 grams of fat (around 9 teaspoons of oil). Given that an average adult requires between 1,500 and 2,000 calories daily, the fat intake should ideally not exceed 10 to 13 teaspoons.
Some claim that one mooncake is equivalent to four bowls of rice, but the reality may be even more alarming. While the calorie count of a mooncake is comparable to that of four bowls of rice, its sugar content is significantly higher. Which can lead to excessive calorie consumption and increase the risk of dental issues, obesity, and related health concerns.
Understanding Calories, Sugar, and Fat
To assess whether mooncakes are fattening, checking the nutritional label is essential. If a mooncake contains more than 20 grams of fat and over 15 grams of sugar per 100 grams, it is advisable to avoid it. According to food safety standards, pre-packaged foods with more than 15 grams of sugar per 100 grams are considered high in sugar. For those on a weight loss journey, limiting portions is also recommended—consuming only 1/8 of a traditional mooncake or 1/4 of a snowy mooncake is a sensible approach.
Which Type of Mooncake is the Fattiest?
When it comes to crusts, snowy mooncakes—made from glutinous rice flour and water—are typically the lowest in calories, especially compared to traditional mooncakes that may contain butter or lard. However, some snowy varieties include sugary fillings, bringing their sugar content in line with traditional mooncakes.
Lotus seed paste is known for its high sugar content, while custard and snowy mooncakes generally have lower sugar levels. However, most custard mooncakes use salted egg yolks and derive their fat from butter and coconut oil, resulting in higher saturated fat levels compared to traditional varieties. Popular molten custard mooncakes may be even richer due to additional butter and cream in the filling.
Children’s favourite – ice cream mooncakes, contain about 280 calories per 100 grams, which is lower than many traditional options.
However, toppings like chocolate coatings or nuts can significantly raise the calorie count. Opting for low-fat ice cream mooncakes may provide a healthier alternative.
How Much Exercise is Needed to Burn Off a Mooncake?
- Double Yolk Lotus Paste Mooncake (approximately 190g): Requires about 90 minutes of running to burn off.
- Mini Custard Mooncake (approximately 50g): Requires about 20 minutes of running.
- Snowy Mooncake (approximately 55g): Requires about 30 minutes of running.
Tips for Choosing Mooncakes While Dieting
For those seeking healthier options, selecting mooncakes with fillings made from nuts, seeds, and dates is advisable.
These ingredients can enhance sweetness naturally, reducing the need for added sugars. However, it is essential to scrutinise the type of crust used, as this can significantly impact the overall
