Chinese New Year Goodies Calories: What You Need to Know Before You Snack

Chinese New Year is a time of joy, family reunions, and—of course—indulgent treats! From pineapple tarts to love letters, these iconic festive snacks bring back fond memories and amazing flavors. But how many of us stop to think about the calories in Chinese New Year goodies?

If you’re trying to balance celebration with health, this guide breaks down the calorie content of the most popular Chinese New Year goodies calories, so you can enjoy them mindfully without missing out.

Pineapple Tarts – A Festive Favorite

Calories per piece: 80–100 kcal

These buttery pastries filled with sweet pineapple jam are delicious but high in sugar and fat.

Made with flour, butter, sugar, and pineapple paste
High in simple carbs and saturated fat
Easy to overeat due to small size

Tip: Limit to 2–3 pieces or opt for smaller, bite-sized versions.

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Bak Kwa (BBQ Pork Jerky)

Calories per slice (approx. 60g): 230–300 kcal

Bak kwa is a Chinese New Year must-have, but it’s one of the highest-calorie goodies due to its high sugar and fat content.

Grilled and sugar-glazed pork slices
Often contains oil, honey, soy sauce
High in sodium and preservatives

Tip: Cut it into strips and share. One slice = almost a full meal’s calories!

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Love Letters (Kuih Kapit)

Calories per roll: 50–60 kcal

Light and crispy, love letters are deceptively airy—but they still pack calories thanks to coconut milk, sugar, and egg.

One roll is ~50 kcal
Easy to consume 5–6 at a time
Often contains added sugar in modern versions

Tip: Pair with tea to slow down snacking.

Peanut Cookies

Calories per piece: 60–80 kcal

These melt-in-your-mouth cookies are rich in fat and sugar due to the use of ground peanuts and oil.

Contains refined flour, sugar, and peanut oil
Small but dense in calories

Tip: Stick to 1–2 cookies and store them out of sight to avoid temptation.

Nian Gao (Glutinous Rice Cake)

Calories per slice (50g): 120–150 kcal

A symbol of prosperity, nian gao is made from glutinous rice flour and sugar, making it sticky, sweet, and calorie-rich.

Often pan-fried with egg (adds more calories)
Dense carbs with little protein or fiber

Tip: Steam it instead of frying to cut down on added calories.

Cashew or Almond Cookies

Calories per piece: 70–90 kcal

Nut-based cookies are slightly healthier due to the good fats, but they’re still high in sugar and butter.

Contains roasted nuts, flour, and butter
Calorically similar to peanut cookies

Tip: Choose cookies with whole nuts for extra fiber and protein.

Quick Calorie Guide – At a Glance

Goodie	Approx. Calories (per piece)
Pineapple Tart	80–100 kcal
Bak Kwa (1 slice)	230–300 kcal
Love Letter	50–60 kcal
Peanut Cookie	60–80 kcal
Nian Gao (50g slice)	120–150 kcal
Cashew Cookie	70–90 kcal

How to Enjoy Chinese New Year Goodies Without Overeating

Portion control: Don’t eat straight from the container
Stay hydrated: Drink tea or water between snacks
Prioritize your favorites: Skip the ones you don’t love
Stay active: Take post-meal walks or play with family
Mindful eating: Savor each bite instead of munching mindlessly

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Conclusion

Chinese New Year goodies are more than just snacks—they’re symbols of tradition, celebration, and togetherness. By understanding the calories in your favorite Chinese New Year treats, you can enjoy every bite without the post-holiday guilt.

So go ahead and savor those pineapple tarts—but maybe just one at a time.

FAQs

1. Which Chinese New Year goodie is the most fattening?

Bak kwa tops the list, with up to 300 calories per slice, due to its high fat and sugar content.

2. Are there low-calorie Chinese New Year treats?

Not many traditional ones, but you can find healthier versions made with less sugar or butter, or baked instead of fried.

3. Can I eat CNY goodies if I’m on a diet?

Yes—moderation is key. Enjoy small portions and stay mindful of your daily intake.

4. How can I balance enjoying treats and staying healthy?

Follow the 80/20 rule: enjoy festive snacks 20% of the time, and eat healthy meals the rest of the day.

5. What’s the best way to reduce calorie intake during CNY?

Eat slowly and mindfully
Share goodies with family
Stay active throughout the celebration

Chinese New Year Goodies Calories: What You Need to Know Before You Snack