Is Food in Indonesia Healthy? A Balanced View of Culinary Traditions

December 21, 2025 •

4 min read

According to a 2018 survey conducted on housewives in Jakarta, 40% of the respondents were classified as obese, indicating that modern dietary habits in Indonesia are shifting towards less healthy options. While traditional Indonesian cuisine is often celebrated for its freshness and vibrant flavors, contemporary eating patterns show a more complex picture regarding its healthfulness. This article delves into the nuances of Indonesian food, exploring both the nutritious traditions and the more recent unhealthy trends.

Quick Summary

This article examines the health aspects of Indonesian cuisine, discussing its traditional use of fresh, healthy ingredients and cooking methods while also addressing modern, less healthy trends. It provides a balanced overview of both nutritious and potentially detrimental dietary elements.

Key Points

Traditional vs. Modern: Traditional Indonesian cuisine is rich in fresh vegetables, lean proteins, and spices, while modern diets have seen a rise in processed foods and sugary items.
Cooking Methods Matter: Steaming (pepes) and grilling (bakar) are healthy traditional methods, whereas deep-frying (goreng) is a common, less healthy practice in modern street food.
Plant-Based Power: Staples like tempeh and tofu provide excellent plant-based protein and fiber, contributing to a nutritious diet.
Watch the Additives: Be mindful of hidden sugars in ingredients like kecap manis (sweet soy sauce) and the high fat content in excessive coconut milk or frying oil.
Make Conscious Choices: Opting for dishes like gado-gado or ikan bakar and moderating fried snacks and sugary drinks are key to a healthy Indonesian diet.

The Healthful Foundations of Traditional Indonesian Cuisine

Traditional Indonesian cooking is built upon a foundation of fresh, local ingredients and time-honored techniques that can be very beneficial for health. The archipelago's tropical climate provides an abundance of fresh produce, herbs, and spices that are central to many dishes.

Fresh and Nutrient-Rich Ingredients

Traditional Indonesian recipes rely heavily on a diverse range of fresh, whole ingredients. For instance, dishes often feature an array of vegetables, lean proteins, and powerful spices.

Vegetables: Many traditional dishes incorporate a wide variety of vegetables. For example, gado-gado is a well-known salad packed with blanched or raw vegetables like bean sprouts, cabbage, and spinach. Sayur lodeh is a vegetable soup cooked in coconut milk, featuring ingredients such as green beans, carrots, and eggplant.
Proteins: Plant-based proteins like tempeh (fermented soybeans) and tofu are staples in Indonesian cooking and are excellent sources of protein and fiber. Tempeh is particularly praised for its gut-health benefits. Fish and seafood are also commonly consumed, especially in coastal regions, and are often grilled (ikan bakar) rather than fried.
Spices and Herbs: Indonesian cuisine is famously rich in spices and herbs like turmeric, galangal, ginger, and lemongrass, many of which have anti-inflammatory and antioxidant properties. These natural flavorings reduce the need for excessive salt or sugar.

Traditional Cooking Methods

The cooking methods used in traditional Indonesian cuisine also lend themselves to a healthier diet. Grilling and steaming are common, helping to preserve nutrients and minimize added oils.

Pepes: This technique involves steaming or grilling meat, fish, or vegetables wrapped in a banana leaf (pepes ikan), which infuses the food with flavor while keeping it moist and healthy.
Bakar: Meaning "grilled" or "roasted," this method is used for dishes like ikan bakar, where fish is marinated and cooked over charcoal, resulting in a lean and flavorful meal.

The Rise of Unhealthy Eating Habits

Despite the healthy foundations, modern food consumption in Indonesia has seen a rise in less healthy practices, especially in urban areas. Increased access to processed foods, sweet snacks, and fried items contributes to a growing number of diet-related health issues.

The Allure of Fried Foods and High-Sugar Items

Street food culture, while delicious, often involves heavy frying and large portions of refined carbohydrates, which can be detrimental to health. Common culprits include:

Nasi Goreng: While traditional versions can be fine, restaurant and street vendor nasi goreng often uses excess oil and sweet soy sauce (kecap manis), which is high in sugar.
Fried Snacks: Popular deep-fried snacks like bakwan (vegetable fritters) and pisang goreng (fried banana) are high in calories and unhealthy fats.
Sweetened Drinks: The widespread consumption of sugary drinks and condensed milk-based items is a significant source of added sugars in the Indonesian diet.

The Double-Edged Sword of Coconut Milk

Coconut milk is a traditional and vital ingredient, offering a creamy texture and unique flavor. While it contains beneficial fatty acids, its high-fat and calorie content can be a concern if consumed in large quantities, as seen in dishes like gulai and sayur lodeh.

Comparison of Healthy vs. Unhealthy Indonesian Food


Feature	Healthy Indonesian Food	Unhealthy Indonesian Food
Core Ingredients	Fresh vegetables, fish, tofu, tempeh, herbs, spices.	Excess oil, packaged noodles, processed meat, large amounts of sugar.
Cooking Method	Steaming (pepes), grilling (bakar), light sautéing.	Deep-frying (goreng), over-reliance on oil.
Nutrient Content	High in fiber, vitamins, and lean protein; antioxidant-rich spices.	High in unhealthy fats, refined carbs, and added sugars.
Examples	Gado-gado, ikan bakar, karedok, pepes ikan.	Oily nasi goreng, deep-fried snacks, sweet cakes, instant noodles.
Dietary Impact	Supports a balanced diet, provides essential nutrients.	Can contribute to obesity and other diet-related illnesses with overconsumption.

Making Healthy Choices in Indonesian Cuisine

For those wanting to enjoy Indonesian food while maintaining a healthy lifestyle, the key is mindful eating and selecting the right dishes and preparation methods. Here's how to navigate the culinary landscape:

Prioritize Freshness: Choose dishes that focus on fresh vegetables, grilled fish, and lean proteins. Look for warungs (small food stalls) that use fresh produce and prepare food to order.
Go for Steamed or Grilled: Opt for dishes cooked with steaming (pepes) or grilling (bakar) methods over deep-frying (goreng). A simple pepes ikan can be a far healthier choice than a plate of greasy fried rice.
Moderate Sugar and Salt: Be mindful of dishes high in sweet soy sauce (kecap manis), such as many versions of nasi goreng and mie goreng. You can often request less sauce or sugar. The same goes for excessively salty condiments and toppings.
Embrace Plant-Based Proteins: Make tempeh and tofu a regular part of your diet. They are inexpensive, versatile, and packed with health benefits. Try them in salads or lightly fried rather than deep-fried.
Look for Salads: A plate of gado-gado or karedok can be a complete and healthy meal, offering a great balance of vegetables and protein. Be mindful of the amount of peanut sauce used, as it can be high in calories.

Conclusion: A Matter of Balance and Intent

Ultimately, the question of whether Indonesian food is healthy is not a simple yes or no. Traditional Indonesian cuisine, with its emphasis on fresh ingredients, complex spices, and cooking methods like steaming and grilling, offers numerous health benefits. However, modern dietary trends, characterized by an increase in fried foods, processed snacks, and sugary drinks, pose significant health challenges. Consumers have the power to make healthy choices by prioritizing fresh, traditionally prepared dishes and moderating less nutritious options. The rich culinary history of Indonesia provides a blueprint for healthy eating, and by returning to these roots, both locals and visitors can enjoy a diet that is both delicious and healthful. This balanced approach is key to harnessing the best of Indonesian cuisine while navigating its contemporary pitfalls.

For more insight into the spices and ingredients that make Indonesian food so unique and beneficial, explore sources like the Colorado State University blog on Indonesian cuisine.

Frequently Asked Questions

Nasi Goreng can be both healthy and unhealthy. While it can contain vegetables and protein, many versions, especially street food, use excess oil and sweet soy sauce, making them high in fat and sugar. A healthier version would be prepared with less oil and condiments.

Dishes that are high in vegetables and protein and are prepared with healthy cooking methods like steaming or grilling are generally the healthiest. Examples include gado-gado (vegetable salad with peanut sauce) and pepes ikan (fish steamed in banana leaves).

Yes, Indonesian cuisine is very vegetarian-friendly. Many dishes are naturally vegetarian or can be easily adapted, with popular plant-based proteins like tofu and tempeh being staples.

The use of sugar varies. Some traditional dishes use palm sugar to balance flavors, and many sweet desserts are popular. However, some modern, processed foods and street food dishes can use excessive amounts of sweet soy sauce and added sugar.

To make Indonesian food healthier, use less oil when cooking, prioritize steaming or grilling over deep-frying, moderate the use of sweet soy sauce, and add a higher proportion of fresh vegetables to your dishes.

Yes, tempeh is a very healthy Indonesian food. Made from fermented soybeans, it is rich in protein, fiber, and prebiotics, which support gut health. It is a nutritious and versatile protein source.

Not all street food is unhealthy, but many common options are. While you can find healthy items like fruit salads or freshly made dishes, many fried snacks and noodle dishes are high in oil and processed ingredients.