Mooncake calorie ranking revealed! 5 ways to eat mooncakes without gaining weight! Nutritionist: One sweet mooncake = one full-sugar shake drink

During the Mid-Autumn Festival reunion gathering, the food should also be appropriate to the occasion. In addition to delicious barbecue, it is also customary to enjoy the moon while eating moon cakes. Some people worry that mooncakes are high in oil and sugar, which may add to the burden, but faced with a wide variety of mooncakes, they don’t know how to choose? Nutritionists specially share the calorie rankings of 10 types of mooncakes, teaching everyone to eat mooncakes smartly while also knowing the time needed to exercise and burn calories after eating mooncakes, as well as 5 tips for eating mooncakes without gaining weight, so that everyone can enjoy the deliciousness of mooncakes without burden!

Nutritionist Gao Minmin said that it is not that you cannot eat mooncakes during the Mid-Autumn Festival, but you should choose mooncakes wisely and know how long you need to jog after eating mooncakes to burn off the calories. Therefore, she specially ranked the calories of 10 kinds of mooncakes and converted the sugar and fat content so that everyone can see it at a glance.

Mooncakes are ranked No. 1 in the top 10 in terms of calories. (Photo provided by nutritionist Gao Minmin)

2nd among the top 10 mooncakes in terms of calories. (Photo provided by nutritionist Gao Minmin)

Mooncake Calories Ranking TOP10

Double Yolk Mooncake(185g)

790 calories = 2.8 bowls of rice calories = 19.1 sugar cubes + 2.7 spoons of oil → 96 minutes of jogging

Cantonese mooncake(125g)

600 kcal = 2.1 bowls of rice = 5.7 sugar cubes + 2.3 spoons of oil → 73 minutes of jogging

Mung bean paste (95g)

363 calories = 1.3 bowls of rice = 10.2 sugar cubes + 0.9 spoon of oil → jogging for 44 minutes

Braised Pork Curry Pancake (70g)

312 calories = 1.1 bowl of rice calories = 4.7 sugar cubes + 0.9 spoon of oil → jogging for 38 minutes

Ice cream mooncake(115g)

289 calories = 1 bowl of rice = 4.1 sugar cubes + 0.8 spoon of oil → jogging for 35 minutes

Taro Crisp(64g)

245 kcal = 0.9 bowl of rice calories = 2 sugar cubes + 0.6 spoon of oil → jogging for 30 minutes

Red Bean Paste and Egg Yolk Crisp (55g)

234 calories = 0.8 bowl of rice calories = 1.8 sugar cubes + 0.8 spoon of oil → jogging for 29 minutes

Custard Shortbread(51g)

220 calories = 0.8 bowl of rice calories = 2.2 sugar cubes + 0.7 spoon of oil → jogging for 27 minutes

Pineapple Cake(45g)

200 calories = 0.7 bowl of rice calories = 3.1 sugar cubes + 0.6 spoon of oil → jogging for 23 minutes

Date paste mooncake (50g)

185 calories = 0.7 bowl of rice calories = 5.2 sugar cubes + 0.2 spoon of oil → jogging for 23 minutes

(The jogging time is estimated based on a 60kg adult jogging 8km/hour)

Nutritionist Gao Minmin said that obesity is not caused in one day! In previous nutrition clinic experience, we found that after every festival, the average weight gain of patients returning for a visit was 2kg, and their blood sugar and blood lipids also increased.

Don't just look at a certain item and be afraid to eat it because it is high in calories, and then eat other seemingly low-calorie items. However, if you eat a lot at one time, you will still consume too many calories and lose weight. Therefore, the quantity and content are very important! For example: eating just one double yolk mooncake has nearly 800 calories, and actually contains almost the same amount of sugar as 20 sugar cubes.

The recommended daily intake of refined sugar is 4 sugar cubes for girls and 5 sugar cubes for boys.

If a 50 kg adult needs 1500 calories a day, the upper limit of fat intake is 50g! Eating a mooncake is like setting off an alarm.

In addition, the calories in mooncakes are also closely related to the ingredients and production of the crust and fillings! The amount of refined sugar in a sweet mooncake can be as high as 10 sugar cubes, which is equivalent to a cup of full-sugar hand-shaken drink, which is quite amazing.

Salty mooncakes like salted egg yolk and braised pork are soaked in oil and water before being wrapped with fillings, and one Cantonese mooncake contains 2.3 spoons of oil (=40g)!

The amount of refined sugar in a sweet mooncake can be as high as 10 sugar cubes, which is equivalent to a cup of full-sugar hand-shaken drink, which is quite amazing.

[5 tips for eating mooncakes without gaining weight]

Eating mooncakes is necessary to suit the occasion, but how can we eat them to reduce the burden? Nutritionist Gao Minmin recommends the following 5 tips:

1. Less oil and less sugar:

Choose original mooncakes or mooncakes with less fillings, less oil, less salt and less sugar, which have fewer calories and less burden.

2. High-fiber filling:

You can choose flavors with high-fiber fillings, such as pineapple, grapefruit, etc.

3. Shared food with multiple people:

Sharing with family can reduce calories and enhance relationships. It is recommended that two people eat one or cut a large piece into 4 portions.

4. Take with sugar-free drinks:

When eating mooncakes, you can drink sugar-free tea, sugar-free black coffee, or milk, yogurt, sugar-free soy milk, etc. instead of sugary drinks. Because if you eat mooncakes and drink beverages, your blood sugar may soar.

5. Eat in the afternoon:

It is recommended to enjoy mooncakes in the afternoon. After eating, you can get up and move around more to promote digestion.

Nutritionist Gao Minmin recommends that before eating mooncakes, everyone should first read the nutrition labels and ingredients to know what they are eating and how much they are eating. This is very important so as not to over-consume and cause burden.