Meals & Dishes: Calories

The nutritional value and calorie content of your meals and dishes will be highly dependent on cooking method, ingredients and level of processing. Frying with high amounts of oils as well as adding products such as creams can both contribute to a higher calorie count. Also keep in mind that ready-made meals often contain more salt and calories overall. Check out our Meals and Dishes Chart below for more nutritional information.

Food	Serving	Calories	Serving	Calories
Aloo Paratha	100 g	230 cal	1 piece (100 g)	230 cal
Alphabet Soup	100 g	30 cal	1 portion (400 g)	120 cal
Avocado Toast	100 g	250 cal	1 portion (76 g)	190 cal
Bacon and Eggs	100 g	251 cal	1 portion (53.9 g)	135 cal
Bean Burrito	100 g	221 cal	1 piece (129 g)	285 cal
Beef Noodle Soup	100 g	70 cal	1 portion, large (400 g)	280 cal
Beef Stock	100 g	8 cal	1 cup (340 g)	26 cal
Biryani	100 g	108 cal	1 cup (172 g)	108 cal
Black Bean Soup	100 g	103 cal	1 portion (250 g)	258 cal
Boiled Egg	100 g	137 cal	1 piece, large (50 g)	69 cal
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Burrito	100 g	239 cal	1 piece (135 g)	323 cal
Butter Chicken	100 ml	168 cal	1 portion (125 ml)	210 cal
Cabbage Soup	100 g	36 cal	1 portion (175 g)	62 cal
Caesar Salad with Grilled Chicken	100 g	124 cal	1 portion (284 g)	352 cal
Cannelloni	100 g	143 cal	1 portion (86 g)	123 cal
Carrot Soup	100 ml	47 cal	1 portion (200 ml)	94 cal
Chana Daal	100 g	380 cal	1 cup, small (50 g)	190 cal
Chicken Biryani	100 g	253 cal	1 portion (284 g)	719 cal
Chicken Broth, Chicken Soup, Chicken Stock	100 g	148 cal	1 portion (200 g)	296 cal
Chicken Caesar Salad	100 g	184 cal	1 portion (255 g)	469 cal
Chicken Chow Mein	100 g	179 cal	1 portion (268 g)	480 cal
Chicken Curry	100 g	92 cal	1 portion (450 g)	412 cal
Chicken Egg Roll	100 g	197 cal	1 piece (80 g)	158 cal
Chicken Fajita	100 g	161 cal	1 piece (139 g)	224 cal
Chicken Fried Rice	100 g	173 cal	1 portion (250 g)	433 cal
Chicken Fried Steak	100 g	141 cal	1 portion (283 g)	399 cal
Chicken Gizzards	100 g	154 cal	1 cup (145 g)	154 cal
Chicken Marsala	100 g	101 cal	1 portion (326 g)	329 cal
Chicken Noodle Soup	100 g	114 cal	1 cup (243 g)	114 cal
Chicken Parmesan	100 g	204 cal	1 portion (301 g)	614 cal
Chicken Pot Pie	100 g	161 cal	1 piece, small (227 g)	365 cal
Chicken Rice Soup	100 g	53 cal	1 cup (240 g)	53 cal
Chicken Salad	100 g	187 cal	1 portion (80 g)	150 cal
Chicken Tikka Masala	100 g	190 cal	1 portion (144 g)	274 cal
Chicken Vegetable Soup	100 g	33 cal	1 cup (255 g)	33 cal
Chilli con Carne	100 g	100 cal	1 can (405 g)	405 cal
Chimichanga	100 g	246 cal	1 piece, large (324 g)	797 cal
Chip Shop Chips	100 g	214 cal	1 portion, small (145 g)	310 cal
Chop Suey	100 g	129 cal	1 portion (220 g)	284 cal
Chow Mein Noodles	100 g	471 cal	1 portion, large (777 g)	3660 cal
Cobb Salad	100 g	92 cal	1 portion (250 g)	230 cal
Corn Tamale	100 g	186 cal	1 piece (166 g)	309 cal
Cottage Pie	100 g	109 cal	1 cup (243 g)	109 cal
Crab Cake	100 g	205 cal	1 piece, small (14.2 g)	29 cal
Cream of Broccoli Soup	100 g	69 cal	1 cup (237 g)	164 cal
Cream of Chicken Soup	100 g	90 cal	1 portion, small (100 g)	90 cal
Cream of Mushroom Soup	100 ml	383 cal	1 portion (250 ml)	958 cal
Dal	100 g	131 cal	1 cup (227 g)	298 cal
Dim Sum	100 g	41 cal	1 portion (125 g)	51 cal
Dosa, plain	100 g	210 cal	1 piece, small (35 g)	74 cal
Dumplings	100 g	358 cal	1 piece (97 g)	347 cal
Egg Drop Soup	100 g	27 cal	1 portion (396 g)	107 cal
Egg Fried Rice	100 g	207 cal	1 portion (140 g)	290 cal
Egg Omelette	100 g	154 cal	1 portion (61 g)	94 cal
Egg, over easy	100 g	143 cal	1 piece (50 g)	72 cal
Egg, sunny side up	100 g	143 cal	1 piece (50 g)	72 cal
Eggy Bread	100 g	272 cal	1 slice (65 g)	177 cal
Empanada	100 g	335 cal	1 piece (89 g)	298 cal
Enchiladas	100 g	273 cal	1 piece (137 g)	374 cal
Fajita	100 g	165 cal	1 piece (142 g)	234 cal
Falafel	100 g	350 cal	1 piece (17 g)	60 cal
Fish Curry	100 g	92 cal	1 cup (240 g)	221 cal
Fish and Chips	100 g	214 cal	1 portion (145 g)	310 cal
Flour Tortilla	100 g	84 cal	1 piece, small (33 g)	28 cal
French Onion Soup	100 g	153 cal	1 portion, medium (100 g)	153 cal
French Toast	100 g	208 cal	1 slice (65 g)	135 cal
Fried Egg	100 g	206 cal	1 piece (55 g)	113 cal
General Tso's Chicken	100 g	295 cal	1 piece (17.7 g)	52 cal
Goulash	100 g	90 cal	1 portion (400 g)	359 cal
Hash Brown Potato	100 g	196 cal	1 cup (156 g)	196 cal
Hot & Sour Soup	100 g	39 cal	1 cup (233 g)	39 cal
Jambalaya	100 g	124 cal	1 cup (244 g)	124 cal
Khichdi	100 g	117 cal	1 portion (200 g)	234 cal
Kung Pao Chicken	100 g	129 cal	1 portion, small (100 g)	129 cal
Lasagna	100 g	171 cal	1 package (400 g)	682 cal
Lentil Soup	100 g	25 cal	1 portion, small (250 g)	63 cal
Mac and Cheese	100 g	502 cal	1 portion (230 g)	1155 cal
Manicotti	100 g	206 cal	1 piece (127 g)	262 cal
Meat Pie	100 g	204 cal	1 piece (119 g)	243 cal
Meatball	100 g	214 cal	3 piece (56 g)	120 cal
Meatball Soup	100 g	108 cal	1 portion, large (350 g)	378 cal
Meatloaf	100 g	165 cal	1 portion (113 g)	186 cal
Mince Pie	100 g	289 cal	1 piece (165 g)	477 cal
Minestrone Soup	100 g	45 cal	1 portion (270 g)	122 cal
Miso Soup	100 g	136 cal	1 portion (170 g)	232 cal
Mushroom Soup	100 g	88 cal	1 portion, small (250 g)	221 cal
Noodle Soup	100 g	100 cal	1 portion, small (180 g)	180 cal
Omelette	100 g	387 cal	1 portion (190 g)	735 cal
Onion Soup	100 g	16 cal	1 portion, small (250 g)	41 cal
Orange Chicken	100 g	262 cal	1 piece (134 g)	351 cal
Oxtail Soup	100 g	84 cal	1 portion (250 g)	210 cal
Pad Thai	100 g	100 cal	1 portion (200 g)	200 cal
Paella	100 g	120 cal	1 portion (450 g)	541 cal
Pasta Bolognese	100 g	146 cal	1 portion (250 g)	364 cal
Pasta Pesto	100 g	314 cal	1 portion (200 g)	628 cal
Pasta with Tomato Sauce	100 g	341 cal	1 portion, small (300 g)	1024 cal
Pide	100 g	273 cal	1 piece (200 g)	546 cal
Poached Egg	100 g	137 cal	1 piece (50 g)	69 cal
Poke	100 g	368 cal	1 piece (125 g)	460 cal
Potato Salad	100 g	105 cal	1 portion (400 g)	418 cal
Potato Soup	100 g	92 cal	1 portion, small (270 g)	247 cal
Potato, baked, Baked Potato with Sour Cream	100 g	130 cal	1 piece, small (260 g)	338 cal
Potatoes au Gratin, Potato Gratin, Scalloped Potatoes	100 g	113 cal	1 portion, small (100 g)	113 cal
Pumpkin Cream	100 ml	559 cal	1 portion, large (450 ml)	2516 cal
Rajma	100 g	143 cal	1 portion (142 g)	203 cal
Ramen	100 ml	62 cal	1 portion (500 ml)	312 cal
Roast Dinner	100 g	125 cal	1 portion (269 g)	336 cal
Sambar	100 g	85 cal	1 portion (250 g)	213 cal
Samosa	100 g	112 cal	1 piece (100 g)	112 cal
Sandwich	100 g	225 cal	1 portion (143 g)	322 cal
Scrambled Eggs	100 g	155 cal	1 portion (125 g)	194 cal
Scrapple	100 g	227 cal	1 slice, small (25 g)	57 cal
Shepherds Pie	100 g	123 cal	1 piece (250 g)	308 cal
Shrimp Cocktail	100 g	122 cal	1 portion (100 g)	122 cal
Spaghetti with Meat Sauce, Spaghetti Bolognese	100 g	120 cal	1 portion (300 g)	360 cal
Spaghetti with Meatballs	100 g	152 cal	1 portion (240 g)	365 cal
Spicy Tuna Roll	100 g	175 cal	1 portion (120 g)	210 cal
Split Pea Soup with Ham	100 g	77 cal	1 portion (250 g)	193 cal
Split Pea Soup	100 g	76 cal	1 portion, small (270 g)	205 cal
Spring Roll	100 g	212 cal	1 piece (28 g)	59 cal
Squash	100 g	191 cal	1 piece, sliced (154 g)	294 cal
Stew Beef	100 g	74 cal	1 portion (200 g)	148 cal
Stir Fried Vegetables	100 g	138 cal	1 portion (160 g)	221 cal
Taco	100 g	206 cal	1 piece (102 g)	210 cal
Tandoori Chicken	100 g	247 cal	1 portion, small (85 g)	210 cal
Tomatosoup	100 ml	36 cal	1 portion (200 ml)	73 cal
Tuna Salad	100 g	73 cal	1 portion, small (150 g)	109 cal
Turkey Pot Pie	100 g	231 cal	1 portion (120 g)	277 cal
Turkey Vegetable Soup	100 g	48 cal	1 cup (287 g)	138 cal
Vegetable Beef Soup	100 g	48 cal	1 portion (300 g)	144 cal
Vegetable Egg Roll	100 g	257 cal	1 piece (64 g)	164 cal
Vegetable Lasagna	100 g	119 cal	1 portion (250 g)	297 cal
Vegetable Soup	100 ml	26 cal	1 portion (250 ml)	65 cal
Wonton Soup	100 ml	32 cal	1 cup (267 ml)	85 cal

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Popular Dishes and Healthy Meal Ideas

Dishes and meals are a fun way to get creative with ingredients in the kitchen and add your own culinary flair into your day. Home-cooked meals offer the advantage of knowing exactly what you're eating and better estimating nutritional value and calorie contents. You also have the option to substitute healthier ingredient options. This can be more difficult with meals ordered in a restaurant.

There are plenty of ways to increase the nutritional value of your meals and keep the calorie contents under control. This may include using Greek yogurt instead of sour cream or unsweetened applesauce for butter. You can also use vanilla extract to replace some sweetness in various recipes. For some other healthy meal ideas, it can be helpful to choose a lean protein like fish, chicken, or a lean cut of beef, such as sirloin, and create a vegetable base for a high-protein, low-calorie dish. This may involve beef and broccoli with some soy sauce and brown rice, for example, a sweet potato shepherd's pie, or a tomato-based fish stew. For a low-calorie breakfast, having a fruit-filled smoothie or a veggie-packed omelet can be a great start to the day. What are some dishes and meals you’ve got in mind to try out this week?