Pakistani Food Calorie List
Pakistani Food Calorie List
Calorie and macro numbers for the foods Pakistani families actually eat, with realistic serving sizes. Every number on these pages comes from the USDA FoodData Central database and is shown per 100 grams and per household serving. Pick a food below for the full breakdown, portion tips and honest weight management notes.
New to calorie tracking? Start with the calorie calculator to find your daily target, then use this list to log real meals.
Dairy
| Food |
Calories per 100 g |
Serving |
Calories per serving |
| Dahi (Yogurt) |
61.0 kcal |
1 cup (about 245 g) |
149.4 kcal |
| Lassi |
56.0 kcal |
1 glass (about 250 g) |
140.0 kcal |
| Full Cream Milk |
61.0 kcal |
1 glass (about 244 g) |
148.8 kcal |
Fruits
| Food |
Calories per 100 g |
Serving |
Calories per serving |
| Seb (Apple) |
52.0 kcal |
1 medium apple (about 182 g) |
94.6 kcal |
| Banana |
89.0 kcal |
1 medium banana (about 118 g) |
105.0 kcal |
| Khajoor (Dates) |
277.0 kcal |
2 dates (about 24 g) |
66.5 kcal |
| Amrood (Guava) |
68.0 kcal |
1 guava (about 100 g) |
68.0 kcal |
| Aam (Mango) |
60.0 kcal |
1 cup sliced (about 165 g) |
99.0 kcal |
| Kishmish (Raisins) |
299.0 kcal |
1 small box (about 40 g) |
119.6 kcal |
Grains
| Food |
Calories per 100 g |
Serving |
Calories per serving |
| Brown Bread (Whole Wheat) |
252.0 kcal |
1 slice (about 28 g) |
70.6 kcal |
| Chapati (Roti) |
297.0 kcal |
1 medium roti (about 40 g) |
118.8 kcal |
| Naan |
291.0 kcal |
1 piece naan (about 90 g) |
261.9 kcal |
| Oats |
379.0 kcal |
1/2 cup dry (about 40 g) |
151.6 kcal |
| Paratha |
326.0 kcal |
1 piece paratha (about 80 g) |
260.8 kcal |
| White Bread |
238.0 kcal |
1 slice (about 25 g) |
59.5 kcal |
| White Rice |
130.0 kcal |
1 cup cooked (about 158 g) |
205.4 kcal |
Legumes
Nuts And Seeds
| Food |
Calories per 100 g |
Serving |
Calories per serving |
| Badam (Almonds) |
579.0 kcal |
23 almonds (about 28 g) |
162.1 kcal |
| Peanut Butter |
598.0 kcal |
2 tablespoons (about 32 g) |
191.4 kcal |
| Mungphali (Peanuts) |
567.0 kcal |
1 small handful (about 28 g) |
158.8 kcal |
Protein Dishes
| Food |
Calories per 100 g |
Serving |
Calories per serving |
| Fried Chicken |
298.0 kcal |
1 piece (about 140 g) |
417.2 kcal |
| Chicken Tikka |
165.0 kcal |
1 piece breast (about 120 g) |
198.0 kcal |
| Boiled Egg |
155.0 kcal |
1 large egg (about 50 g) |
77.5 kcal |
| Omelette |
154.0 kcal |
1 omelette (about 100 g) |
154.0 kcal |
| Fried Fish |
277.0 kcal |
2 fish fingers (about 120 g) |
332.4 kcal |
| Grilled Fish |
105.0 kcal |
1 fillet (about 120 g) |
126.0 kcal |
| Nihari |
201.0 kcal |
1 serving stewed meat (about 200 g) |
402.0 kcal |
| Qeema (Minced Meat) |
238.0 kcal |
1 serving (about 150 g) |
357.0 kcal |
| Tandoori Chicken |
205.0 kcal |
1 leg piece (about 140 g) |
287.0 kcal |
Snacks
| Food |
Calories per 100 g |
Serving |
Calories per serving |
| Fried Aloo (French Fries) |
158.0 kcal |
1 small plate (about 100 g) |
158.0 kcal |
Sweets
Vegetables
How to use this list
- Weigh portions when you can. Home servings vary a lot and that is where calorie estimates go wrong.
- Cooking oil decides many desi dishes. A karahi or fry adds 100 to 200 kcal per serving depending on oil, so treat curry numbers as a base, not the final total.
- Pair this list with the calorie calculator, the macro calculator and the weight loss guides.
- If you are comparing supplements, read the DRAP safety guide first.
Data source: USDA FoodData Central. Serving values are approximate.
Medical disclaimer: this page is for general information only and is not medical advice. Consult a qualified doctor before changing your diet.
