Facts on Fats

Fats are essential to our health. They play an important role in our body, for example, providing energy, acting as a cushion to protect vital organs and transporting fat-soluble vitamins such as vitamin A which is good for eye health.

A moderate good amount of fats is needed in the diet. However, fat may lead to unwanted weight gain if it is consumed in an excess amount. The recommended intake for fat in adults is 20 – 35% of total calories. Based on a 2000 kcal diet, the total fat allowance is about 55 to 65 g (11 – 13 teaspoons) a day. The National Nutrition Survey 2018 showed that Singaporeans eat about 35% of our calories as fat, which is at the upper range of the recommended amount.

Don’t believe it? Let’s find out how much fat is in the following typical Singaporean main meals.

blog post

If you think you are getting more than 35% of your calories from fat, try these tips to cut back on the fat:

  • Limit deep-fried food to 2 times per week
  • Go for soupy noodles instead of fried noodles
  • Choose plain rice over flavoured rice
  • Opt for healthier cooking method when cooking at home, such as steaming, baking
  • Use less oil whenever possible when cooking


If you have any general inquiries about diet and nutrition, you can contact us at our

Call-A-Dietitian hotline 983-22-983 !

Brought to you by Zhang Liyuan, Dietitian of Khoo Teck Puat Hospital

Follow us on Instagram @ktph.dietitians for more nutritional goodness!




1. Health Promotion Board 2010, Keeping fat in check

2. Straits Times 2018, Singaporeans adopting better diets, easing up on calories: Survey, viewed 26 Oct 2019, <https://www.straitstimes.com/singapore/health/sporeans-adopting-better-diets-easing-up-on-calories-survey>

3. Whitney E & Rolfes SR 2011, Understanding Nutrition, 12th edn, Cengage Learning, Wadsworth



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