Rojak Calories: Fruit and Vegetable Rojak With Prawn Paste Sauce
142 kcal (594 kJ) per 100 g · P/F/C 4.2/5.9/20 g
Serving (plate, 220 g) — 312 kcal (1,307 kJ) · Nutri-Score B
Figures are for: Rojak (fruit and vegetable salad with prawn paste sauce)
Per 100 g: sugar: medium saturated fat: low salt: low fiber: low
Is rojak healthy?
In moderation, and mind the portion. Rojak gets grade B on the open 2023 Nutri-Score algorithm, but that is per 100 g: a typical serving is high in sugar.
For
- Fiber: 5.9 g per serving — 24% of the 25 g a day the WHO recommends.
Against
- Sugar: 27 g per serving. For scale, the WHO's ideal limit for free sugars (added sugar, plus the sugar in honey, syrups and juice) is 25 g a day.
A typical serving (plate, 220 g) has 312 kcal, 9.2 g protein, 13 g fat and 44 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on September 30, 2026. The short food description was written by our language model (AI) — how we check the text.
Rojak is pineapple, cucumber, jicama, bean sprouts, tofu and you tiao tossed in a sticky prawn paste, tamarind and sugar sauce with crushed peanuts.
How many calories in rojak: per 100 g and per serving
| Nutrient | Per 100 g | Serving: plate, 220 g |
|---|---|---|
| Calories | 142 kcal | 312 kcal |
| Energy (kilojoules) | 594 kJ | 1,307 kJ |
| Protein | 4.2 g | 9.2 g |
| Fat | 5.9 g | 13 g |
| incl. saturated | 0.8 g | 1.8 g |
| Total carbohydrates | 20 g | 44 g |
| incl. sugars | 12 g | 27 g |
| incl. fiber | 2.7 g | 5.9 g |
| Salt | 0.3 g | 0.7 g |
Where the numbers come from
Values per 100 g as served, estimated from a typical hawker recipe: every ingredient's figures come from food composition tables (USDA FoodData Central and others), weighed out for one portion. Stalls differ in oil, rice and portion size, so treat the numbers as a guide. Carbohydrates are total carbohydrate, fiber included.
protein 12%fat 38%carbs 50%
Rojak calories by weight, 50–300 g
150 g of rojak has 213 calories and 200 g has 284. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 71 | 2.1 / 3 / 10 | 1.4 |
| 100 g | 142 | 4.2 / 5.9 / 20 | 2.7 |
| 150 g | 213 | 6.3 / 8.9 / 30 | 4.1 |
| 200 g | 284 | 8.4 / 12 / 40 | 5.4 |
| 220 g — typical serving | 312 | 9.2 / 13 / 44 | 5.9 |
| 250 g | 355 | 11 / 15 / 50 | 6.8 |
| 300 g | 426 | 13 / 18 / 60 | 8.1 |
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Rojak (fruit and vegetable salad with prawn paste sauce): benefits and swaps →
Where the calories come from, ingredient by ingredient
Worked out from a typical recipe for one serving (plate, 220 g), so you can see what to cut back if you want it lighter.
| Ingredient | Grams | Kcal |
|---|---|---|
| Peanuts | 12 | 68 |
| Sugar | 15 | 60 |
| Fried tofu | 20 | 54 |
| Wheat flour, white | 8 | 27 |
| Hoisin sauce | 10 | 22 |
| Pineapple | 40 | 20 |
| Sunflower oil | 2 | 18 |
| Jicama (yam bean) | 40 | 15 |
| Tamarind pulp | 5 | 12 |
| Cucumber | 40 | 6 |
| Mung bean sprouts | 20 | 6 |
| Chilli pepper | 3 | 1 |
| Water | 4 | 0 |
How much movement is one serving?
A serving (plate, 220 g) is 312 kcal — roughly 1 h 42 min of easy walking or 39 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Swaps for rojak
No need to swap on composition: rojak gets grade B, the second-best of five, and nothing is in the red on the per-100 g traffic light: sugar 12 g (red is over 22.5 g), saturated fat 0.8 g (over 5 g) and salt 0.3 g (over 1.5 g). We only suggest a swap when it fixes a real problem. A typical serving is heavy, though — 27 g of sugar: a smaller serving helps here, not a swap. How we pick swaps.
Rojak vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Hokkien Mee | 133 | 6.6 / 5.9 / 13 |
| Fishball Noodles | 134 | 6.1 / 4.1 / 18 |
| Rojak | 142 | 4.2 / 5.9 / 20 |
| Fried Carrot Cake | 144 | 3.6 / 7.4 / 16 |
| Char Kway Teow | 147 | 5.5 / 6.1 / 17 |
| Chee Cheong Fun | 148 | 1.8 / 4.8 / 24 |
| Wanton Mee | 151 | 6.5 / 5.6 / 19 |
FAQ
How many calories are in 100 g of rojak?
100 g of rojak has 142 calories, with 4.2 g protein, 5.9 g fat and 20 g carbohydrates (2.7 g fiber).
How many calories are in a serving of rojak?
A serving (plate, 220 g) has 312 calories: 9.2 g protein, 13 g fat and 44 g carbs.
What are the macros of rojak?
Per 100 g: 4.2 g protein, 20 g carbs and 5.9 g fat. By calories that's about 12% protein, 50% carbs and 38% fat.
How long do you have to walk to burn a serving of rojak?
About 1 h 42 min of easy walking or 39 min of cycling for a 70 kg (154 lb) person — that's the 312 calories in a serving (plate, 220 g).
How much fiber is in rojak?
100 g of rojak has 2.7 g of fiber; a serving (plate, 220 g) has 5.9 g — 24% of the 25 g a day the WHO recommends.
Rojak or popiah: which has fewer calories?
A 220 g plate of rojak has about 312 calories (142 per 100 g); one popiah (150 g) has about 158 (105 per 100 g). As usually served, the lighter choice is popiah.
Where do rojak's calories come from?
The fruit and vegetables are light. The sauce — sugar, tamarind and prawn paste — adds about 94 calories, the crushed peanuts about 68, and the fried tofu and you tiao about 102.
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Chicken RiceNasi LemakHokkien MeeWanton MeeMee GorengNasi GorengChar Kway TeowChee Cheong FunNasi KandarFried Carrot CakeAyam PenyetNasi Kerabu
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