Is Yusheng Unhealthy? A Closer Look at the Festive Salad's Nutrition

November 9, 2025 •

5 min read

A single serving of a standard yusheng dish can pack as many calories as a full meal, with estimates suggesting over 500 kcal per portion. This brings to light the common festive query: is yusheng unhealthy? While its base of raw fish and vibrant vegetables may seem nutritious, the high-calorie condiments and dressing tell a different story.

Quick Summary

Despite its healthy appearance, yusheng's nutritional pitfalls lie in its sugary sauces, oily dressings, and fried crackers. Traditional versions are high in calories, fat, and sugar. There are also raw fish safety concerns, especially regarding freshwater fish. Fortunately, simple ingredient modifications can create a much healthier version.

Key Points

High Sugar and Fat: Excess plum sauce, oil, and fried crackers significantly increase the calorie, fat, and sugar content of traditional yusheng.
Raw Fish Safety: Improperly handled raw fish, especially freshwater types, can carry bacterial risks, such as Group B Streptococcus, as seen in a 2015 outbreak.
Healthier Alternatives Exist: Modifying the recipe with less sauce, fresh vegetables, baked multigrain crackers, and leaner protein makes yusheng a healthier option.
Natural Sweeteners: Replacing candied fruits and excess plum sauce with naturally sweet fresh fruits like pomelo, mango, or pears can reduce the sugar load.
Focus on Tradition, Not Just Ingredients: The symbolic act of 'Lo Hei' is central to the celebration, allowing for healthier ingredient swaps without losing the cultural significance.

The Deceptive Nature of Traditional Yusheng

On the surface, yusheng appears to be a healthful, vegetable-forward dish. It's filled with colorful shredded vegetables like carrots, radishes, and cucumbers, along with delicate slices of raw fish. However, the reality of a standard yusheng dish reveals a different nutritional profile, one that is surprisingly high in fat, sugar, and calories. The 'unhealthy' elements are not the fresh produce or fish, but the numerous condiments that are added for flavor and symbolism.

Why Traditional Yusheng is a Calorie Bomb

Several key components turn a potentially healthy salad into a diet-buster:

Plum Sauce and Other Sugary Dressings: The sweet, sticky plum sauce is a defining flavor of yusheng, but it is also loaded with sugar. Similarly, candied ingredients like melon strips and citrus peels add significant amounts of sugar, driving up the overall calorie count.
Excessive Oil: A substantial amount of oil is typically poured over the salad during the tossing ceremony. While sesame oil is used, even healthy fats add up quickly in terms of calories.
Deep-Fried Crackers: The deep-fried flour crackers, or pok chui, provide the satisfying crunch but also contribute a high dose of calories and saturated fat.
Processed Ingredients: Some versions may include pickled vegetables, which can be high in sodium and preservatives. Additionally, processed sauces often contain high levels of sodium and sometimes MSG.

The Raw Fish Health Risks

The raw fish, traditionally salmon or other saltwater fish, is a central part of the dish. While raw fish can be a good source of protein and omega-3s, it carries food safety risks if not handled and sourced properly.

The 2015 Group B Streptococcus Scare

In 2015, Singapore saw a significant spike in Group B Streptococcus (GBS) infections linked to the consumption of raw freshwater fish, particularly toman and song fish. This led to serious infections, and in some cases, limb amputation. As a result, the use of freshwater fish in ready-to-eat raw fish dishes was banned in Singapore. Even with saltwater fish, it is crucial to ensure it is of sashimi-grade and handled with strict cold chain management practices to minimize bacterial contamination.

Transforming Yusheng: Traditional vs. Healthy

Understanding the contrast between a traditional yusheng and its healthier counterpart can help you make more informed choices.


Feature	Traditional Yusheng	Healthier Yusheng	Impact on Health
Sauce	High-sugar plum sauce, lots of oil	Less sauce, light dressing (lime juice, small amount of honey)	Significantly reduces sugar and fat intake.
Vegetables	Pickled and shredded	Fresh, raw, and a wider variety (e.g., purple cabbage, salad greens)	Less sodium, fewer preservatives, more fiber and nutrients.
Crunch	Deep-fried flour crackers	Baked multigrain crackers, unsalted nuts/seeds (almonds, pecans)	Lower in calories and saturated fat; adds healthy protein and fiber.
Fish	Often high-fat salmon belly	Leaner fish fillet, cooked tuna, or konjac-based vegan alternative	Lower fat intake, reduced calorie count, eliminates raw fish risk.
Sweetness	Candied fruits	Naturally sweet fresh fruits (pomelo, mango, pear)	Natural sugars are healthier; provides extra fiber and vitamins.

How to Enjoy a Healthier Yusheng

Making yusheng a healthier option doesn't mean sacrificing the fun or flavor. Here are some actionable tips:

Request Smarter, Eat Smarter

When ordering out, ask for less oil and less sauce. Most restaurants are happy to accommodate this request.
Prioritize fresh ingredients over pickled or candied ones. Some establishments offer fruit-based yusheng or allow for customization.
Control your portion size. Yusheng is often an appetizer, and it’s easy to overeat. Be mindful of how much you are consuming, especially if it's high in fat and sugar.

Make Your Own Healthy Yusheng at Home

Creating yusheng at home offers full control over the ingredients. Follow these steps to make a delicious and nutritious version:

Use a healthier dressing: Create a dressing from lime juice and a small amount of honey, instead of relying heavily on pre-made plum sauce.
Add more fresh fruits and vegetables: Incorporate natural sweetness and crunch with ingredients like fresh pomelo, mango, kiwi, and extra shredded carrots, cucumbers, and purple cabbage.
Replace fried crackers: Swap the deep-fried flour crisps with healthier options like baked multigrain crackers or a generous sprinkling of unsalted, crushed nuts like almonds or pecans.
Choose a leaner protein: Opt for sashimi-grade salmon fillet over fatty salmon belly. For those who prefer to avoid raw fish entirely, cooked tuna, shredded chicken, or konjac fish substitutes are excellent alternatives.

Conclusion

So, is yusheng unhealthy? In its traditional, commercially prepared form, yes, due to its high levels of added sugar, fat, and calories. However, the dish's nutritional profile is not set in stone. By being mindful of the ingredients and making conscious substitutions, it is entirely possible to transform yusheng from a potential diet roadblock into a genuinely nutritious and delicious part of your celebration. Whether you're ordering a modified version or making one from scratch, you can enjoy the tradition and symbolism without compromising your health goals. The key is to remember that abundance in tradition doesn't have to mean an abundance of unhealthy ingredients.

For more detailed tips on eating healthier festive foods, consider exploring authoritative resources like Singapore's Health Hub.

Enjoying a healthier yusheng doesn't mean sacrificing tradition. By moderating the sauces, swapping in fresh fruits and baked crackers, and ensuring raw fish safety, this festive staple can be made genuinely nourishing and delicious.

What makes yusheng unhealthy? The main culprits are the high-sugar plum sauce, the generous amount of oil, and the deep-fried crackers, which significantly increase the dish's calorie, fat, and sugar content.

What are the key health risks of eating yusheng? Besides the high calories, the main risk comes from consuming raw fish. Improperly handled or contaminated fish, especially freshwater varieties, can lead to serious bacterial infections like Group B Streptococcus.

Is it possible to make a healthy yusheng? Yes, you can make a much healthier version by replacing pickled vegetables with fresh ones, using less or alternative sauces (like a lime-honey dressing), and swapping fried crackers with baked multigrain options or nuts.

Can people with diabetes eat yusheng? Individuals with diabetes should be cautious due to the high sugar content of the plum sauce and candied ingredients. Opting for a healthier, low-sugar version with a natural fruit-based dressing is the safest approach.

Why was there a ban on freshwater fish in yusheng? In 2015, a severe outbreak of Group B Streptococcus infections linked to raw freshwater fish prompted Singapore's National Environment Agency (NEA) to ban its use in ready-to-eat raw fish dishes to protect public health.

What are some healthier alternatives to the traditional fish in yusheng? Leaner protein options like sashimi-grade salmon fillet or cooked protein such as canned tuna can be used. Vegetarian alternatives made from konjac are also available.

Can I still have the symbolic 'Lo Hei' with a healthy yusheng? Yes, the tradition of tossing the salad and saying auspicious phrases can continue with a healthier version. The ritual is about the communal act and the wishes for prosperity, which are not dependent on unhealthy ingredients.

Frequently Asked Questions

Yusheng is considered unhealthy primarily due to its high-calorie condiments, which include large amounts of sweet plum sauce, oil, and deep-fried crackers. These ingredients add significant sugar, fat, and sodium, despite the healthy base of vegetables and raw fish.

Yes, there are food safety concerns, mainly related to the raw fish. In 2015, a bacterial outbreak linked to raw freshwater fish led to a ban on its use in Singapore for ready-to-eat raw fish dishes. Proper sourcing and cold storage of sashimi-grade saltwater fish are critical to minimize risk.

Absolutely. To make yusheng healthier, you can reduce the amount of oil and plum sauce, replace deep-fried crackers with baked alternatives or nuts, and use fresh fruits and vegetables instead of pickled or candied varieties.

You can use fresh fruits like pomelo, mango, or pear instead of candied fruits, and baked multigrain crackers or unsalted crushed nuts instead of fried crisps. For protein, choose a leaner fish fillet or cooked protein like tuna, or a vegetarian konjac alternative.

While salmon contains healthy omega-3 fats, the commonly used salmon belly is high in fat and calories. A leaner fillet is a healthier choice. More importantly, the raw fish must be properly handled and sourced to avoid bacterial contamination.

People with diabetes should be cautious due to the high sugar content from the plum sauce and candied elements. It is best to choose a modified version with a low-sugar dressing, fresh fruits for sweetness, and reduced sauce.

The oil and plum sauce provide flavor and are essential components in the symbolic tossing ceremony. However, they are also the main sources of excess calories and sugar. You can request less oil and sauce or use a homemade, lighter dressing.