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Pakistani & South Asian dishes

Home-style estimates for rice, curries, rotis, snacks and sweets. Restaurant versions usually carry more oil.

Breads & rotis

• Aloo Paratha377 kcal / 1 paratha
• Garlic Naan320 kcal / 1 naan
• Makki ki Roti186 kcal / 1 roti
• Naan261 kcal / 1 plain naan
• Paratha272 kcal / 1 medium paratha
• Puri160 kcal / 1 puri
• Roti (Chapati)120 kcal / 1 medium roti
• Sheermal315 kcal / 1 sheermal

Breakfast & bakery

• Anda Paratha405 kcal / 1 paratha + 1 fried egg
• Chanay (Breakfast Chickpeas)250 kcal / 1 bowl
• Halwa Puri (Breakfast)812 kcal / 1 plate (2 puri, halwa, chanay)
• Nihari with Naan731 kcal / 1 bowl nihari + 1 naan

Curries & gravies

• Aloo Gobi200 kcal / 1 serving
• Aloo Gosht308 kcal / 1 serving
• Aloo Matar210 kcal / 1 serving
• Baingan Bharta143 kcal / 1 serving
• Bhindi Masala165 kcal / 1 serving
• Butter Chicken370 kcal / 1 serving
• Chana Daal240 kcal / 1 bowl
• Chana Masala270 kcal / 1 bowl
• Chicken Handi380 kcal / 1 serving
• Chicken Jalfrezi280 kcal / 1 serving
• Chicken Karahi330 kcal / 1 serving
• Chicken Korma360 kcal / 1 serving
• Chicken Salan (Curry)260 kcal / 1 serving
• Egg Curry280 kcal / 1 serving (2 eggs + gravy)
• Haleem363 kcal / 1 bowl
• Karela Gosht260 kcal / 1 serving
• Kofta Curry350 kcal / 1 serving (3 koftas + gravy)
• Mash Daal260 kcal / 1 bowl
• Masoor Daal190 kcal / 1 bowl
• Mixed Vegetable Curry190 kcal / 1 serving
• Mutton Karahi390 kcal / 1 serving
• Nihari450 kcal / 1 bowl
• Palak Gosht250 kcal / 1 serving
• Palak Paneer290 kcal / 1 serving
• Paya375 kcal / 1 bowl
• Sarson ka Saag180 kcal / 1 serving

Drinks

• Chai (Milk & Water)57 kcal / 1 cup
• Doodh Patti Chai105 kcal / 1 cup
• Fresh Lime Soda75 kcal / 1 glass
• Kashmiri Chai (Pink Tea)128 kcal / 1 cup
• Mango Shake270 kcal / 1 glass
• Rooh Afza Drink113 kcal / 1 glass
• Salted Lassi (Namkeen)88 kcal / 1 glass
• Sugarcane Juice165 kcal / 1 glass
• Sweet Lassi213 kcal / 1 glass

Eggs & dairy

• Dahi (Plain Yogurt)105 kcal / 1 small bowl
• Paneer232 kcal / 1 serving
• Raita60 kcal / 1 small bowl

Rice dishes

• Beef Biryani525 kcal / 1 plate
• Boiled White Rice208 kcal / 1 cup cooked
• Chicken Biryani495 kcal / 1 plate
• Chicken Fried Rice525 kcal / 1 plate
• Chicken Pulao465 kcal / 1 plate
• Daal Chawal438 kcal / 1 plate
• Khichdi275 kcal / 1 bowl
• Matar Pulao375 kcal / 1 plate
• Sindhi Biryani480 kcal / 1 plate

Snacks & street food

• Bun Kebab432 kcal / 1 bun kebab
• Chana Chaat260 kcal / 1 bowl
• Chapli Kebab280 kcal / 1 kebab
• Chicken Paratha Roll500 kcal / 1 roll
• Chicken Samosa150 kcal / 1 medium samosa
• Chicken Tikka324 kcal / 1 piece (leg quarter)
• Dahi Bhalla300 kcal / 1 plate (3 bhallas)
• Desi Omelette222 kcal / 1 two-egg omelette
• Gol Gappay (Pani Puri)44 kcal / 1 gol gappa (filled)
• Masala Fries372 kcal / 1 regular serving
• Nimko156 kcal / 1 handful
• Pakora80 kcal / 1 pakora
• Samosa160 kcal / 1 medium samosa
• Seekh Kebab141 kcal / 1 kebab
• Shami Kebab129 kcal / 1 kebab

Sweets & desserts

• Barfi120 kcal / 1 piece
• Gajar ka Halwa300 kcal / 1 serving
• Gulab Jamun149 kcal / 1 piece
• Jalebi120 kcal / 1 jalebi
• Kheer218 kcal / 1 small bowl
• Kulfi172 kcal / 1 kulfi stick
• Rasmalai189 kcal / 1 piece with milk
• Sheer Khurma263 kcal / 1 bowl
• Suji Halwa340 kcal / 1 serving
• Zarda345 kcal / 1 serving

American food

Breakfasts, sandwiches, Tex-Mex, pasta, desserts and drinks, mostly from USDA survey data for dishes as eaten.

Breakfast

• Bagel (plain)277 kcal / 1 medium bagel
• Bagel with Cream Cheese382 kcal / 1 bagel with 2 tbsp cream cheese
• Biscuits and Gravy403 kcal / 1 biscuit with ½ cup gravy
• Blueberry Muffin424 kcal / 1 bakery muffin
• Breakfast Burrito591 kcal / 1 burrito
• French Toast355 kcal / 2 slices
• Granola298 kcal / ½ cup
• Hash Browns150 kcal / 1 hash brown patty
• Oatmeal (cooked)178 kcal / 1 cup cooked
• Pancakes321 kcal / 3 pancakes (4-inch)
• Sausage, Egg and Cheese Biscuit521 kcal / 1 sandwich
• Scrambled Eggs218 kcal / 2-egg scramble
• Waffles280 kcal / 1 round waffle (7-inch)

Coffee & drinks

• Beer (regular)153 kcal / 1 can (12 fl oz)
• Chocolate Milkshake510 kcal / 1 small milkshake (12 fl oz)
• Hot Chocolate180 kcal / 1 mug (8 fl oz)
• Lemonade114 kcal / 1 cup (8 fl oz)
• Sweet Tea154 kcal / 1 glass (16 fl oz)

Desserts & bakery

• Apple Pie370 kcal / 1 slice (⅛ of a 9-inch pie)
• Brownie227 kcal / 1 brownie (2-inch square)
• Cheesecake499 kcal / 1 slice (⅛ of a 9-inch cake)
• Chocolate Chip Cookie280 kcal / 1 bakery cookie
• Cinnamon Roll384 kcal / 1 medium roll
• Glazed Donut253 kcal / 1 medium donut
• Vanilla Ice Cream137 kcal / ½ cup

Fast food

• Poutine866 kcal / 1 regular poutine

Main dishes

• Meatloaf229 kcal / 1 slice

Meat, chicken & fish

• Buffalo Wings457 kcal / 6 wings

Pasta & pizza

• Chicken Alfredo927 kcal / 1 restaurant plate
• Mac and Cheese446 kcal / 1 cup
• Pepperoni Pizza313 kcal / 1 slice (14-inch pizza)
• Spaghetti with Meat Sauce712 kcal / 1 restaurant plate

Salads & soups

• Caesar Salad279 kcal / 1 side salad
• Chicken Noodle Soup131 kcal / 1 cup
• Chili con Carne299 kcal / 1 cup
• Coleslaw111 kcal / 1 side (½ cup)
• New England Clam Chowder231 kcal / 1 cup
• Potato Salad210 kcal / ½ cup

Sandwiches, burgers & Tex-Mex

• Beef Burrito504 kcal / 1 burrito
• Beef Tacos199 kcal / 1 taco
• BLT Sandwich347 kcal / 1 sandwich
• Cheese Quesadilla442 kcal / 1 quesadilla (8-inch)
• Club Sandwich544 kcal / 1 sandwich
• Double Cheeseburger703 kcal / 1 burger
• Fried Chicken Sandwich562 kcal / 1 sandwich
• Grilled Cheese Sandwich416 kcal / 1 sandwich
• Peanut Butter and Jelly Sandwich390 kcal / 1 sandwich
• Philly Cheesesteak743 kcal / 1 sub (8-inch)
• Pulled Pork Sandwich450 kcal / 1 sandwich
• Tuna Salad Sandwich360 kcal / 1 sandwich
• Turkey Sandwich331 kcal / 1 sandwich

Sides

• Mashed Potatoes239 kcal / 1 cup

Snacks & street food

• Potato Chips149 kcal / 1 oz bag (about 15 chips)

British & European food

Fish and chips to lasagna and croissants. British dishes use UK lab values from CoFID; others USDA or recipe estimates.

Breakfast

• Beans on Toast348 kcal / 1 plate (2 slices)
• Crêpe (plain)123 kcal / 1 crêpe (8-inch)
• Croissant224 kcal / 1 croissant
• Crumpets114 kcal / 1 crumpet
• Full English Breakfast896 kcal / 1 full plate
• Pain au Chocolat316 kcal / 1 pain au chocolat

Desserts & bakery

• Apple Crumble342 kcal / 1 portion
• Apple Strudel337 kcal / 1 slice
• Churros327 kcal / 3 churros
• Gelato249 kcal / 1 small cup (2 scoops)
• Mince Pie222 kcal / 1 mince pie
• Scones (plain)246 kcal / 1 medium scone
• Sticky Toffee Pudding527 kcal / 1 portion with sauce
• Tiramisu305 kcal / 1 slice
• Victoria Sponge266 kcal / 1 slice

Eggs & dairy

• Quiche Lorraine501 kcal / 1 slice (⅛ of a 9-inch quiche)
• Spanish Tortilla162 kcal / 1 wedge (⅙ of the tortilla)

Fast food

• Döner Kebab794 kcal / 1 döner in pitta

Main dishes

• Bangers and Mash639 kcal / 1 plate
• Chicken Tikka Masala546 kcal / 1 portion (curry only)
• Cottage Pie378 kcal / 1 portion
• Fish and Chips968 kcal / 1 takeaway portion
• Moussaka384 kcal / 1 portion
• Shepherd's Pie321 kcal / 1 portion
• Toad in the Hole713 kcal / 1 portion

Meat, chicken & fish

• Bratwurst283 kcal / 1 bratwurst
• Schnitzel549 kcal / 1 schnitzel
• Swedish Meatballs425 kcal / 1 plate (meatballs in cream sauce)

Pasta & pizza

• Lasagna630 kcal / 1 restaurant portion
• Margherita Pizza266 kcal / 1 slice
• Pierogi351 kcal / 6 pierogi
• Spaghetti Bolognese604 kcal / 1 plate
• Spaghetti Carbonara636 kcal / 1 plate

Rice dishes

• Paella602 kcal / 1 plate
• Risotto552 kcal / 1 plate

Salads & soups

• French Onion Soup389 kcal / 1 bowl (1½ cups)
• Goulash277 kcal / 1 bowl
• Greek Salad208 kcal / 1 side salad
• Minestrone144 kcal / 1 bowl (1½ cups)

Sides

• Yorkshire Pudding59 kcal / 1 individual pudding

Snacks & street food

• Cornish Pasty639 kcal / 1 pasty
• Sausage Roll370 kcal / 1 sausage roll
• Scotch Egg272 kcal / 1 scotch egg
• Soft Pretzel414 kcal / 1 large soft pretzel
• Spanakopita254 kcal / 1 slice

Vegetables

• Ratatouille180 kcal / 1 cup

Everyday foods

Lab-analysed USDA values for meats, grains, fruits, vegetables, dairy and fast food.

Breakfast & bakery

• Corn Flakes108 kcal / 1 cup

Drinks

• Black Coffee2 kcal / 1 cup (240 ml)
• Cola (regular)139 kcal / 1 can (330 ml)
• Latte (whole milk)123 kcal / 1 small latte (240 ml)
• Orange Juice113 kcal / 1 glass (250 ml)

Eggs & dairy

• Butter36 kcal / 1 teaspoon
• Cheddar Cheese114 kcal / 1 slice
• Cream (heavy)51 kcal / 1 tablespoon
• Egg (whole, boiled)78 kcal / 1 large egg
• Egg White17 kcal / 1 large egg white
• Ghee35 kcal / 1 teaspoon
• Greek Yogurt (plain)100 kcal / 1 small cup
• Skimmed Milk85 kcal / 1 glass
• Whole Milk153 kcal / 1 glass

Fast food

• Cheeseburger (fast food)370 kcal / 1 regular cheeseburger
• Chicken Nuggets313 kcal / 6 nuggets
• Chicken Shawarma506 kcal / 1 regular shawarma
• French Fries234 kcal / 1 small serving
• Fried Chicken (breaded)368 kcal / 1 breast piece
• Hot Dog245 kcal / 1 hot dog
• Pizza (cheese, 1 slice)285 kcal / 1 slice (1/8 of 14-inch)

Fruits

• Apple95 kcal / 1 medium apple
• Avocado160 kcal / 1/2 avocado
• Banana105 kcal / 1 medium banana
• Dates66 kcal / 1 date
• Grapes104 kcal / 1 cup
• Guava75 kcal / 1 guava
• Mango120 kcal / 1 medium mango (flesh)
• Orange61 kcal / 1 medium orange
• Papaya62 kcal / 1 cup cubed
• Pomegranate72 kcal / 1/2 cup arils
• Strawberries48 kcal / 1 cup
• Watermelon46 kcal / 1 cup diced

Grains, rice & legumes

• Brown Rice (cooked)240 kcal / 1 cup cooked
• Chickpeas (boiled)269 kcal / 1 cup
• Kidney Beans (boiled)225 kcal / 1 cup
• Oats (rolled, dry)152 kcal / 1/2 cup dry
• Pasta (cooked)221 kcal / 1 cup cooked
• Quinoa (cooked)222 kcal / 1 cup cooked
• Red Lentils (boiled)230 kcal / 1 cup
• White Bread74 kcal / 1 slice
• Whole Wheat Bread81 kcal / 1 slice

Meat, chicken & fish

• Bacon (cooked)44 kcal / 1 slice
• Beef Mince (cooked)232 kcal / 100 g
• Beef Steak (sirloin, grilled)376 kcal / 1 steak
• Canned Tuna (in water)139 kcal / 1 can drained
• Chicken Breast (cooked)198 kcal / 1 breast
• Chicken Thigh (cooked)161 kcal / 1 thigh
• Chicken Wings (cooked)89 kcal / 1 wing
• Fish Fillet (white fish, cooked)154 kcal / 1 fillet
• Mutton / Lamb (cooked)294 kcal / 100 g
• Salmon (cooked)309 kcal / 1 fillet
• Shrimp / Prawns (cooked)99 kcal / 100 g

Nuts & seeds

• Almonds69 kcal / 10 almonds
• Cashews155 kcal / 1 handful (28 g)
• Chia Seeds58 kcal / 1 tablespoon
• Peanut Butter96 kcal / 1 tablespoon
• Peanuts (roasted)164 kcal / 1 handful (28 g)
• Pistachios157 kcal / 1 handful (28 g)
• Walnuts183 kcal / 1 handful (28 g)

Other

• Honey21 kcal / 1 teaspoon
• Milk Chocolate Bar241 kcal / 1 small bar (45 g)
• Olive Oil40 kcal / 1 teaspoon
• Sugar (white)15 kcal / 1 teaspoon

Vegetables

• Broccoli (cooked)55 kcal / 1 cup
• Carrot25 kcal / 1 medium carrot
• Cauliflower (cooked)29 kcal / 1 cup
• Cucumber45 kcal / 1 cucumber
• Green Peas (cooked)134 kcal / 1 cup
• Mushrooms (raw)15 kcal / 1 cup sliced
• Onion44 kcal / 1 medium onion
• Potato (boiled)131 kcal / 1 medium potato
• Spinach (raw)7 kcal / 1 cup raw
• Sweet Corn (cooked)96 kcal / 1 ear (cob)
• Sweet Potato (baked)135 kcal / 1 medium sweet potato
• Tomato22 kcal / 1 medium tomato