Why is Bak Kut Teh Unhealthy? Unpacking the Truth Behind the Herbal Soup

November 16, 2025 •

4 min read

According to nutrition data, a single bowl of bak kut teh can contain over 1,700mg of sodium, representing more than 75% of the recommended daily intake. The question, "Why is bak kut teh unhealthy?" stems from its high levels of saturated fat and sodium, rather than its herbal ingredients alone.

Quick Summary

This article explores the primary reasons bak kut teh is considered unhealthy, focusing on its excessive sodium and saturated fat content. It details the risks associated with these factors, examines potential liver concerns from certain herbal preparations, and provides actionable tips for making healthier modifications to this traditional dish.

Key Points

High Sodium Levels: Traditional recipes use large quantities of salt and soy sauce, leading to very high sodium content, which contributes to high blood pressure and other cardiovascular issues.
Excessive Saturated Fat: The use of fatty pork ribs and long cooking times result in a broth rich in saturated fats and cholesterol, increasing the risk of heart disease.
Herbal and Medication Interactions: Some studies indicate that certain herbal ingredients in pre-packaged mixes could have toxic effects on liver cells or interact negatively with prescription drugs.
Contributing Side Dishes: Commonly served fried dough fritters (yew char kueh) and salty dipping sauces add significantly to the meal's overall fat and sodium.
Healthy Modifications Exist: To reduce health risks, one can use leaner pork cuts, skim fat from the broth, decrease salt and soy sauce, and add more vegetables.
Homemade vs. Restaurant: Homemade versions offer greater control over ingredients and nutrients, allowing for a much healthier meal compared to often heavy, commercially prepared ones.
Not Inherently Bad: The dish is not inherently unhealthy, but its preparation methods, which prioritize flavor, are the main cause for concern.
Watch Portions: Limiting portion sizes and frequency of consumption is essential to mitigating the negative health impacts of this dish.

High Sodium Content: A Hidden Danger in the Broth

While the rich, savory broth of bak kut teh is what makes it so appealing, this very feature is a significant source of its unhealthy profile. The intense flavour comes from generous amounts of salt, soy sauce, and other high-sodium seasonings used during preparation. High sodium intake is a major contributing factor to several health problems, including high blood pressure, which increases the risk of heart disease and stroke. The sodium levels can vary depending on the preparation method and restaurant, but many versions far exceed daily recommendations. Simply consuming the broth can put a person well over their recommended daily sodium limit in a single meal, especially when paired with a salty dipping sauce.

The Silent Threat of Saturated Fat

Bak kut teh is traditionally made with fatty cuts of pork ribs. As the meat simmers for hours, the saturated fat is released into the soup, creating a richer flavour and texture. A bowl of bak kut teh can contain a substantial amount of total and saturated fat, with some nutritional estimates showing total fat content nearing 32g and saturated fat around 8g. Regular consumption of high-saturated fat meals can contribute to high cholesterol levels, increasing the risk of cardiovascular disease. The fat content is further exacerbated by common side dishes like deep-fried dough fritters (yew char kueh), which soak up the fatty broth.

Potential Herbal and Medication Interactions

Recent scientific studies have raised additional concerns, particularly regarding the potential for certain herbal ingredients to interact negatively with medications or affect the liver. A study published in Forensic Science, Medicine and Pathology found that some herbal food products, including certain pre-packaged bak kut teh mixes, demonstrated significant levels of toxicity to liver cells in a lab environment. This does not mean all bak kut teh is toxic, but it highlights a risk, especially for individuals with pre-existing liver conditions or those on medication. Herbal ingredients can interfere with the way the body metabolizes prescription drugs, leading to dangerous side effects. The vagueness of ingredient lists on some store-bought packets makes it difficult to pinpoint the exact cause, prompting researchers to call for clearer labeling.

Comparison of Bak Kut Teh Preparation Methods


Preparation Method	Nutritional Profile	Health Risks	Tips for Improvement
Restaurant-style	Often highest in sodium and saturated fat. Uses fattier cuts of pork. Broth is frequently boiled for a long time, concentrating salt and fat.	High blood pressure, heart disease, high cholesterol, liver strain.	Ask for lean meat, skim fat from broth, avoid fried side dishes.
Pre-packaged mix	Varies widely. Some contain high sodium and unspecified herbal compounds with potential liver toxicity.	May contain harmful herbal interactions, inconsistent nutrient content.	Choose a reputable brand with transparent ingredients; add lean meat and fresh vegetables.
Homemade (optimized)	Can be controlled for sodium, fat, and ingredients. Allows for leaner cuts and more fresh vegetables.	Minimal, if prepared correctly. Requires conscious decisions about ingredient choices.	Use less salt, choose lean pork, load up on vegetables, skim excess fat.

How to Make Bak Kut Teh Healthier

Fortunately, it is possible to enjoy the flavours of bak kut teh without all the associated health risks by making a few simple modifications:

Choose leaner cuts of pork: Instead of relying on fatty ribs, opt for leaner pork loin or tenderloin to reduce the saturated fat content.
Skim the fat: Before serving, use a ladle to skim the layer of fat that has risen to the top of the broth. This can significantly reduce the total fat in the dish.
Reduce sodium: Use less soy sauce and salt. For flavour, rely more on the natural herbs, garlic, and fresh vegetables.
Add more vegetables: Bulk up your meal with nutrient-rich vegetables like mushrooms, leafy greens (like choy sum), and tofu puffs. This increases fiber and micronutrient intake.
Minimize side dishes: Skip the oily side dishes like yew char kueh (fried dough fritters) and opt for a plain bowl of rice or blanched vegetables instead.

Conclusion

While a delicious and culturally significant dish, bak kut teh is often unhealthy due to its high sodium and saturated fat content, not the herbal blend itself. The potential health issues, including high blood pressure and high cholesterol, combined with recent lab studies on certain herbal mixes, warrant a cautious approach. However, by being mindful of portion sizes and making smarter ingredient choices, you can enjoy a much healthier version of this flavorful soup. Making small adjustments can transform a typically heavy meal into a nourishing and satisfying one. To ensure a truly safe and balanced meal, it is best to prepare the dish at home with fresh, high-quality ingredients.

References

: https://www.researchgate.net/publication/361521952_Could_herbal_soup_be_a_potentially_unrecognized_cause_of_hepatotoxicity_at_autopsy : https://www.nutritionix.com/i/nutritionix/bak-kut-teh-1-bowl-2-cups/56b8f10fb205d77d7a4233c7 : https://www.digitalhealth.sg/resources/10-worst-singaporean-foods-for-high-cholesterol.html : https://servedwithrice.com/bak-kut-teh/

Frequently Asked Questions

While the herbs themselves are not inherently harmful, a lab study found that certain pre-packaged bak kut teh spice mixes showed toxicity to liver cells. This risk is heightened for those with existing liver conditions or who are taking certain medications that could interact negatively with herbal compounds.

The sodium content can vary widely, but some nutritional breakdowns show a single bowl containing more than 1,700mg of sodium, which is a significant portion of the recommended daily intake.

The main source of unhealthy fat comes from the fatty cuts of pork ribs traditionally used. This saturated fat is released into the broth during the long simmering process.

Yes, preparing bak kut teh at home gives you full control over the ingredients. You can use leaner pork cuts, skim excess fat from the broth, and reduce the amount of salt and soy sauce used.

To reduce saturated fat, you can use leaner cuts of pork, such as tenderloin or loin, or even opt for chicken instead. Adding a variety of vegetables and mushrooms can also provide bulk and nutrients.

Yes, fried dough fritters (yew char kueh) are deep-fried and soak up the oily, salty broth. They significantly increase the meal's fat and calorie content and should be limited or avoided for a healthier option.

While the healthy aspects are often overshadowed by the high fat and sodium, the broth does contain beneficial herbs and garlic, which have their own properties. The pork also provides protein. However, these benefits are mitigated by the overall unhealthy profile of the dish as typically prepared.

Neither is necessarily healthier than the other, as both can be high in fat and sodium. The peppery, Teochew-style bak kut teh may rely less on dark soy sauce but can still be heavily seasoned. The key health factors depend on the specific cooking method and ingredients used.

Incorporate a variety of fresh vegetables like choy sum, bok choy, and mushrooms. You can also add tofu and reduce the reliance on processed ingredients or fatty pork cuts.