What is Kuih Bingka?
Kuih bingka is a traditional Southeast Asian baked cake, beloved for its soft, chewy texture and rich, aromatic flavor. It is most famously known as kuih bingka ubi, which features grated tapioca or cassava as its primary ingredient. Other popular variations include kuih bingka pandan and kuih bingka labu (pumpkin). The cake's flavor profile is defined by a luxurious combination of coconut milk, sugar, and eggs, often enhanced by the fragrant aroma of pandan leaves. It's typically baked until a caramelized crust forms on top, adding a pleasant texture contrast to the soft interior.
Average Calorie Count for a Slice
The calorie count for kuih bingka is not a fixed number and varies widely. Serving size is a crucial factor, as is the specific recipe used. For a standard slice, values often fall within the following range based on different recipes and databases:
- Approx. 125 kcal: This estimate comes from a recipe for Kuih Bingka Ubi found on Cookidoo, calculated per piece.
- Approx. 140 kcal: Nutritionix lists this value for a US-based serving of Kuih Bingka Ubi Kayu.
- Approx. 144 kcal: Roti n Rice provides this calorie estimate for its Kuih Bingka Ubi Kayu recipe.
- Approx. 85 kcal: A calorie bank from eCentral.my lists Bingka Pandan at 85 kcal per 40g slice, indicating a potentially lighter version.
Factors Influencing Kuih Bingka's Calorie Content
Several key ingredients and preparation methods directly impact the final calorie count:
- Coconut Milk: The type of coconut milk is a significant determinant. Traditional recipes often call for thick, full-fat coconut milk, which is high in saturated fat and calories. Switching to a lite version, or even a mix with water or alternative milk, can lower the calorie load.
- Sugar: Sugar is a major source of calories in this dessert. The amount can differ greatly between recipes. Using less sugar or substituting it with a low-calorie sweetener can substantially reduce the overall energy content.
- Tapioca/Cassava: While cassava is a starchy root vegetable, its calorie contribution is balanced by the fiber content. The ratio of cassava to other ingredients affects the final calorie density.
- Cooking Method: While typically baked, some recipes might be steamed. The cooking method itself does not drastically change the calorie count, but the ingredients used in a steamed version might be slightly different.
- Portion Size: This is arguably the most important factor. A large, generous slice will naturally contain more calories than a small, controlled portion.
Calorie Comparison: Kuih Bingka Variations
| Kuih Variation | Average Calorie Range (per slice) | Key Ingredients | Main Calorie Drivers |
|---|---|---|---|
| Kuih Bingka Ubi | 125 - 150 kcal | Grated Tapioca/Cassava, Coconut Milk, Sugar, Eggs | Coconut Milk, Sugar, Tapioca |
| Kuih Bingka Pandan | 85 - 120 kcal | Flour, Coconut Milk, Sugar, Pandan Juice, Eggs | Coconut Milk, Sugar, Flour |
| Kuih Bingka Labu | Varies widely | Grated Pumpkin, Flour, Coconut Milk, Sugar, Eggs | Coconut Milk, Sugar, Pumpkin |
It's important to remember that these are average estimates, and specific recipes will have their own unique nutritional profiles. For instance, a recipe for Bingka Pandan might be lower in calories due to a higher proportion of flour compared to a rich, ubi-based version.
Nutritional Breakdown of Kuih Bingka
Beyond just calories, kuih bingka provides a modest nutritional profile. According to the Malaysian Food Composition Database, Bingka ubi kayu contains approximately 221 kcal per serving, along with notable carbohydrates and smaller amounts of fat and protein. A Nutritionix analysis of Kuih Bingka Ubi Kayu lists 140 calories per serving, including 23g of carbohydrates, 5g of total fat, and 1.4g of protein. The fat content primarily comes from the coconut milk, which can be high in saturated fat. The carbohydrate content is derived from both the sugar and the starchy tapioca. The protein contribution is minimal, mostly from the added eggs. Kuih bingka offers some dietary fiber from the tapioca but lacks significant amounts of vitamins and minerals.
How to Make a Healthier Version of Kuih Bingka
For those who wish to enjoy kuih bingka with a healthier twist, there are several modifications that can be made without sacrificing flavor:
- Reduce Sugar: Simply cutting down on the amount of sugar is a simple and effective way to lower calories.
- Swap Coconut Milk: Use reduced-fat coconut milk or a mix of lite coconut milk and water to reduce the fat content. Some recipes even experiment with oat milk or other plant-based alternatives.
- Incorporate Healthy Ingredients: Consider adding extra ingredients to boost nutrition. Steamed tapioca kuih, for example, might be served with steamed grated coconut for a flavorful touch without excessive added sugar.
- Control Portion Size: Consciously cutting smaller slices is the easiest way to manage calorie intake while still enjoying the treat.
Conclusion
The number of calories in kuih bingka is not a universal constant but a variable that depends on the recipe, ingredients, and portion size. A typical slice ranges from approximately 85 to 150 calories, with variations like ubi (tapioca) tending to be slightly higher than some pandan versions. While it is a calorie-dense treat due to its rich coconut milk and sugar content, it can be enjoyed in moderation. By making simple adjustments to the recipe, such as using less sugar or a lighter coconut milk, it is possible to create a healthier version of this delicious traditional cake. For detailed nutritional information, authoritative sources like the Malaysian Food Composition Database can provide more specifics.
