No single filling consistently ranks as the highest in calories, as the energy content depends on the proportion of sugar, oil, fats, nuts, eggs, and the overall weight of the cake. Fillings like mixed nuts, bean, and lotus seed often contain high amounts of sugar and fat. Those with salted egg yolk and high fat content typically fall into the high-energy category. Ingredients such as candied pork fat, Chinese sausage, shredded pork floss, melon seeds, cashews, sesame, cooking oil, and salted egg yolk all contribute to the cake's energy.

However, this does not mean other fillings are necessarily low in calories. If a mooncake is made with abundant sugar and oil, its energy content can still be very high. Therefore, instead of relying solely on the filling's name, it is essential to check the nutritional information of each product for precise energy values.

According to the National Institute of Nutrition's Food Nutritional Values document, a 250 g baked mixed nut mooncake with two egg yolks provides approximately 1,095 kcal. A soft green bean mooncake with one egg yolk offers nearly 900 kcal. To put this in perspective, a medium bowl of rice contains about 200 kcal, while an average bowl of pho has around 430 kcal. Thus, a single mixed nut mooncake can be equivalent to five medium bowls of rice and 2-2,5 bowls of beef pho, with nearly double the carbohydrate content.

Consuming excessive mooncakes can lead to bloating, indigestion, and weight gain. For children who are overweight, obese, or have glucose intolerance, eating many mooncakes can elevate blood sugar and complicate weight and blood sugar management. The best approach is to divide mooncakes into small portions, consume them in moderation, and balance them with your total daily energy intake. Concurrently, maintain appropriate physical activity to balance energy.

Mooncakes come in various types, with common weights ranging from 120 g, 150 g, 180 g, 210 g, to 230 g, offering diverse flavors. Their main ingredients typically include flour, sugar, butter, and lard. Alongside traditional mooncakes, handmade varieties are increasingly popular, featuring diverse appearances, colors, and flavors. However, as they are primarily produced on a small scale, each type of mooncake may have varying recipes and nutritional compositions.

PGS.TS.BS Nguyen Trong Hung

National Institute of Nutrition