Is it bad to always eat hotpot? Unpacking the health risks

November 21, 2025 •

3 min read

According to health warnings from institutions like Singapore's Mount Alvernia Hospital, popular hotpot broths and ingredients can cause a single meal to contain more calories, fat, and sodium than the daily recommended intake. This raises a critical question for hotpot enthusiasts: Is it bad to always eat hotpot? The answer lies in moderation and mindful ingredient choices, as frequent indulgence in the dish without proper care can lead to significant health issues.

Quick Summary

Frequent hotpot consumption can lead to health issues due to excessive sodium, saturated fat, and calorie intake. The type of broth, processed ingredients, and dipping sauces are major contributors to these risks. Making mindful choices, such as using clear broths, lean proteins, and controlling portions, can make hotpot a healthier meal.

Key Points

Excessive Sodium: Rich hotpot broths and dipping sauces are often extremely high in sodium, which can lead to high blood pressure, kidney problems, and heart disease with frequent consumption.
High Calories and Saturated Fat: Fatty cuts of meat, creamy broths, and processed ingredients can lead to excessive calorie and saturated fat intake, contributing to weight gain and cardiovascular issues.
Purine Concentration: The broth becomes concentrated with purines after cooking meat and seafood, a risk factor for gout sufferers.
Mindful Ingredient Choices: Opting for clear broths, lean proteins, and plenty of fresh vegetables can significantly reduce the health risks of hotpot.
Portion and Sauce Control: Limiting portion sizes and using lighter dipping sauces made with natural ingredients can help manage calorie and sodium intake.
Food Safety: Cooking all food thoroughly and avoiding cross-contamination between raw and cooked items is crucial to prevent foodborne illnesses.

The Allure and Dangers of Hotpot

Hotpot is a beloved communal dining experience enjoyed by millions. The interactive process of cooking various ingredients in a shared pot of simmering broth is a social ritual. However, behind the delicious flavors and cozy atmosphere lie potential health risks that can accumulate with frequent consumption. Understanding these risks is the first step towards a healthier hotpot habit.

The Sodium and Saturated Fat Overload

One of the most significant concerns with hotpot is the extremely high sodium content. Broths, especially rich, flavorful ones like mala or laksa, are packed with sodium, often exceeding the daily recommended limit in just a single bowl. As ingredients cook, they absorb this salty broth, and when combined with sodium-heavy dipping sauces like satay or soy sauce, the total intake can skyrocket. This chronic overconsumption of sodium is a major risk factor for high blood pressure, kidney problems, and cardiovascular diseases.

Equally problematic is the high amount of saturated fat. Creamy, oily broths, fatty cuts of meat like pork belly, and processed items such as meatballs and luncheon meat contribute significantly to saturated fat intake. Excessive saturated fat can increase LDL ('bad') cholesterol levels, increasing the risk of heart disease.

Calories, Weight Gain, and Metabolic Health

Hotpot meals are often calorie bombs, especially at all-you-can-eat restaurants where portion control is abandoned. A single indulgent session can easily pack over 2,500 calories, which is more than the recommended daily intake for many adults. The combination of fatty meats, processed foods, and often sugary beverages leads to a massive caloric surplus. Over time, this can lead to significant weight gain and obesity, which in turn increases the risk of chronic conditions like type 2 diabetes and heart disease.

Hidden Dangers of Processed Foods and Purines

Many hotpot favorites are highly processed and offer little nutritional value while being loaded with sodium, saturated fat, and additives. These include:

Fishballs and meatballs: Often contain more starch than protein and are high in sodium.
Luncheon meat: A processed meat notorious for its high sodium and fat content.
Fried soy sheets and tofu skin: Absorb a significant amount of oil and broth, spiking fat and sodium.
Instant noodles: Typically refined carbohydrates with added sodium and fat.

For individuals with gout or high uric acid levels, hotpot poses a different kind of risk. Broths, especially after boiling high-purine ingredients like meat and seafood, become concentrated with purines. Consuming this broth can trigger painful gout attacks.

Digestive Issues and Food Safety

The high fat and spicy nature of certain hotpots can cause digestive upset, especially for those with existing conditions like gastroesophageal reflux disease (GERD). Eating too quickly or dipping food into high-fat, high-sodium sauces can worsen symptoms like heartburn.

Another concern is food safety, particularly when cooking food in a communal pot. Undercooked food or cross-contamination from using the same utensils for raw and cooked items can lead to foodborne illnesses from bacteria like Salmonella and Campylobacter.

Making Your Hotpot Healthier

Fortunately, it is possible to enjoy hotpot without the guilt and health risks by making smarter choices.

A Comparison of Healthy vs. Unhealthy Hotpot Choices


Feature	Healthier Choice	Unhealthy Choice
Broth	Clear, light broths like vegetable, mushroom, or tomato base.	Creamy, rich broths like mala, laksa, or pork bone soup.
Protein	Lean meats (chicken breast, fish fillets), tofu, fresh seafood.	Fatty meats (pork belly, fatty beef), processed items (meatballs, sausages), offal.
Vegetables	Load up on leafy greens, mushrooms, root vegetables, winter melon.	Limit starchy vegetables like potatoes and fried items.
Carbohydrates	Shirataki noodles, sweet potato noodles, brown rice.	Instant noodles, white rice, excessive noodles.
Dipping Sauce	Minimalist options like garlic, ginger, cilantro, light soy sauce, and vinegar.	Heavy, creamy, or oily sauces like satay, peanut butter, or chili oil.
Hydration	Plain water, unsweetened tea.	Sugary drinks, sweetened juices, alcoholic beverages.

Conclusion

Is it bad to always eat hotpot? It is if you're not making conscious, healthy choices. The traditional hotpot experience, rich with fatty broths, processed ingredients, and salty sauces, can pose significant health risks related to sodium, saturated fat, and calorie intake. However, this does not mean hotpot must be abandoned entirely. By opting for clear, homemade broths, loading up on fresh vegetables and lean proteins, and being mindful of sauces and portion sizes, you can transform it into a nutritious and enjoyable meal. Ultimately, a balanced approach is key to enjoying this beloved dish without compromising your long-term health.

Learn more about enjoying a balanced hotpot meal from Raffles Medical Group

Frequently Asked Questions

For those consuming hotpot with heavy flavored broths and high-sodium, high-fat ingredients, it's generally recommended to limit consumption to once or twice a month. Healthier preparations can be enjoyed more frequently.

Creamy and oily broths like mala, laksa, and pork bone soup tend to be the unhealthiest due to their high content of saturated fat and sodium.

Yes, processed items like fishballs, meatballs, and luncheon meat are typically high in sodium, saturated fat, and fillers, offering little nutritional value. They should be limited in your hotpot meal.

To reduce sodium, choose a clear broth, avoid drinking the broth (especially after cooking meat), and use dipping sauces sparingly. Make your own sauce with fresh herbs, garlic, and vinegar to control the salt.

Yes, frequent consumption of all-you-can-eat or improperly prepared hotpot can lead to significant weight gain due to its high calorie and fat content. Mindful portion control and ingredient selection are key.

Drinking the broth is not recommended, especially after cooking meat and seafood. As the meal progresses, the broth becomes concentrated with sodium, fat, and purines, which can be detrimental to health.

Opt for fresh vegetables like leafy greens, mushrooms, and tofu. Choose lean proteins such as chicken breast, fish slices, and shrimp. Shirataki or sweet potato noodles are also good low-calorie options.