Is Yu Sheng High in Calories? Unpacking the Nutritional Facts

November 25, 2025 •

3 min read

A standard serving of Yu Sheng can contain over 560 calories, debunking the myth that this vegetable-rich platter is always light. The question, 'Is Yu Sheng high in calories?' reveals that while the ingredients may seem healthy, the added sauces and crackers significantly increase its energy density.

Quick Summary

A traditional Yu Sheng platter is surprisingly calorie-dense due to its sweet plum sauce, generous oil, and deep-fried crackers, which add significant fat and sugar that overshadow the healthy vegetables and raw fish.

Key Points

Standard Yu Sheng Is High in Calories: A typical serving contains over 560 calories, comparable to a main meal, due to its sweet, fat-rich condiments.
Plum Sauce and Oil Are Main Culprits: The sugary plum sauce and generous oil contribute the most to the high caloric and fat content.
Fried Crackers Add Significant Fat: The deep-fried 'golden pillow' crackers substantially increase the saturated fat, offering little nutritional value.
Opt for Fresh over Preserved: Choose versions with fresh fruits and vegetables instead of sugar-laden, high-sodium preserved ones.
Easy Healthy Swaps Exist: Reduce oil and sauce, substitute fried crackers with nuts, and use fresh ingredients to create a much healthier platter.
Enjoy Mindfully for Better Health: The festive toss can still be a joyful tradition by making conscious ingredient choices for a guilt-free and prosperous year.

The Surprising Calorie Culprits in Yu Sheng

Yu Sheng, also known as the prosperity toss, is a cherished Chinese New Year tradition symbolizing abundance and good fortune. The act of 'lo hei'—tossing the ingredients together while shouting auspicious phrases—is a communal and festive highlight. However, despite being a salad, a standard Yu Sheng platter is not a low-calorie dish. While it contains many vegetables and raw fish, the high caloric load comes primarily from the condiments, not the base ingredients.

The Sweet and Sticky Plum Sauce

The rich, sweet plum sauce is one of the main components that drive up the calorie and sugar count in Yu Sheng. This generous drizzle provides a sweet and tangy flavor but also adds a significant amount of simple carbohydrates. Many pre-packaged sauces are loaded with added sugars, which can contribute to weight gain if consumed frequently or in large quantities. While the sauce is integral to the taste and tradition, it's also the single biggest source of non-nutritive calories.

The Oil and Deep-Fried Crackers

In addition to the sweet sauce, a considerable amount of oil is poured into the salad during the toss. The oil, combined with the heap of deep-fried, golden-colored crackers, or 'golden pillows,' dramatically increases the fat content of the dish. These crispy crackers are a fan-favorite for their texture but are essentially empty calories, providing a lot of fat without much nutritional value. A single serving can contain over 40 grams of fat, with a significant portion being saturated fat from the deep-frying process.

Preserved vs. Fresh Vegetables

While Yu Sheng features a vibrant array of vegetables, many traditional versions rely heavily on preserved and pickled vegetables. These are often pre-sweetened and contain high levels of sodium, negating some of the health benefits of fresh produce. Health-conscious diners should look for versions that use more fresh, raw vegetables like purple cabbage, carrots, and radishes, which are rich in fiber and vitamins.

Nutritional Breakdown: A Closer Look

To understand the caloric impact, consider the nutritional profile. According to health sources, a standard portion of Yu Sheng can contain approximately 560 calories. This is a substantial amount for what is often considered an appetizer, especially when followed by a heavy Chinese New Year feast. The distribution of macronutrients in a typical serving includes around 42g of fat and 27g of carbohydrates, with a smaller portion of protein from the fish.

Comparing a Traditional vs. Healthy Yu Sheng

Making simple swaps can drastically change the nutritional profile without sacrificing the festive spirit. Here is a comparison highlighting the difference:


Feature	Traditional Yu Sheng (approx. per serving)	Healthier Yu Sheng (approx. per serving)
Calories	~560 kcal	~130-225 kcal
Fat	High (from oil, crackers)	Lower (less oil, nuts)
Sugar	High (plum sauce, preserved veggies)	Lower (fresh fruit, less sauce)
Sodium	High (preserved veggies, sauces)	Lower (fresh veggies, homemade sauce)

Healthy Swaps for a Guilt-Free Toss

Enjoying the prosperity toss doesn't have to mean a caloric overload. Here are some actionable tips to make your Yu Sheng healthier:

Reduce the sauce: Ask for less plum sauce and oil, or serve it on the side for controlled portions.
Make a homemade dressing: Create a lighter version using lime or lemon juice, a touch of honey, and five-spice powder instead of the traditional sugary sauce.
Embrace fresh produce: Opt for fresh fruits and vegetables like pomelo, mango, berries, carrots, and cucumber instead of preserved items.
Replace fried crackers: Use unsalted baked nuts, seeds, or multigrain crackers to add crunch without the high saturated fat.
Increase protein: Add more lean protein with extra slices of fresh, sashimi-grade fish, which provides Omega-3 fatty acids.

Conclusion: Mindful Indulgence

Ultimately, the question, 'is Yu Sheng high in calories?', has a straightforward answer: yes, a traditional serving can be surprisingly calorie-dense, primarily due to its sauces, oil, and deep-fried crackers. However, this doesn't mean you must avoid this festive tradition entirely. By being mindful of the ingredients and making simple, healthy swaps, you can significantly reduce the caloric impact while still enjoying the symbolic toss and delicious flavors. Opting for fresher ingredients and a lighter dressing ensures that your celebration of abundance also includes the abundance of good health. The key to a healthier Yu Sheng is conscious indulgence, making it a truly wholesome and prosperous start to the new year. For more inspiration on healthier festive eating, you can explore resources from official health organizations like Singapore's HealthHub.

Frequently Asked Questions

Yu Sheng is considered high in calories primarily because of the sweet plum sauce, the generous amount of oil, and the deep-fried crackers that are added to the salad.

A standard serving of traditional Yu Sheng can contain approximately 560 calories, though this can vary depending on the portion size and specific ingredients.

The core ingredients, like raw fish and fresh vegetables, are healthy. The high calorie and fat content comes from the added condiments, such as the sugary plum sauce and the deep-fried crackers.

For a healthier crunch, you can use unsalted baked nuts, seeds, or multigrain crackers as a direct substitute for the deep-fried crackers.

Yes, you can create a healthier sauce by mixing fresh lime juice, a small amount of honey, water, and five-spice powder to reduce the overall sugar content.

To reduce fat, ask for less oil to be used during the toss and replace the fried crackers with baked, unsalted nuts or seeds.

Yes, the raw or smoked fish, such as salmon, is typically low in calories and a good source of protein and heart-healthy Omega-3 fatty acids.

Restaurant or pre-packaged Yu Sheng platters are often higher in calories, sugar, and sodium due to the generous amount of pre-mixed sauces and preserved vegetables. Making your own allows for better control over ingredients.