Meals & Dishes: Calories & Macros per Serving
Mixed dishes are the final boss of calorie tracking. A burrito, a curry, or a plate of lasagna combines a dozen ingredients in proportions you didn't measure, and studies consistently show people underestimate restaurant-style meals by 30% or more. The entries below give you USDA-grounded per-serving baselines for common dishes, which beats guessing and beats most crowd-sourced database entries.
The practical strategy: use these numbers as honest defaults, then adjust for what you can see. Extra cheese, visible oil, a larger-than-standard portion — round up. Home-cooked versions where you control the oil — these defaults are usually close. Logging a mixed dish within 15% is a win; chasing perfection on a curry is how people quit tracking altogether.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Beef and Broccoli | 1 cup (180g) | 288160/100g | 18.7g | 9.2g | 19.1g |
| Beef Burrito | 1 burrito (250g) | 563225/100g | 27g | 65g | 20.8g |
| Beef Stew | 1 cup (240g) | 257107/100g | 21.1g | 15.1g | 12.2g |
| Beef Taco | 1 taco (85g) | 212249/100g | 13.2g | 13g | 11.8g |
| Biscuits and Gravy | 1 biscuit with gravy (130g) | 291224/100g | 8.1g | 22.1g | 19.1g |
| BLT Sandwich | 1 sandwich (160g) | 370231/100g | 17.4g | 47.5g | 12g |
| Breakfast Burrito | 1 burrito (200g) | 514257/100g | 22.6g | 37.8g | 30g |
| Burrito Bowl | 1 bowl (400g) | 724181/100g | 47.6g | 56.8g | 32.4g |
| Caesar Salad (with chicken) | 1 entree salad (300g) | 345115/100g | 18.9g | 21.3g | 20.7g |
| California Roll | 1 roll, 6 pieces (170g) | 16094/100g | 4.9g | 31.3g | 1.2g |
| Cheese Pizza | 1 slice (107g) | 281263/100g | 12.7g | 30.8g | 11.9g |
| Cheese Quesadilla | 1/2 quesadilla (98g) | 310316/100g | 13.1g | 28g | 15.9g |
| Cheeseburger | 1 burger (152g) | 450296/100g | 27.2g | 28.4g | 24.6g |
| Chicken Curry | 1 cup (235g) | 251107/100g | 15.3g | 15.3g | 15.3g |
| Chicken Noodle Soup | 1 cup (245g) | 13053/100g | 9.3g | 15.2g | 3.4g |
| Chicken Nuggets | 6 nuggets (96g) | 295307/100g | 15.3g | 14.3g | 19.6g |
| Chicken Parmesan | 1 cutlet (190g) | 331174/100g | 30.8g | 15.8g | 15.8g |
| Chicken Salad | 1/2 cup (100g) | 235235/100g | 13.9g | 2.9g | 18.8g |
| Chicken Tikka Masala | 1 cup (235g) | 407173/100g | 51.2g | 3.8g | 20.9g |
| Chili | 1 cup (250g) | 295118/100g | 24.5g | 25.5g | 10.8g |
| Clam Chowder | 1 cup (248g) | 23193/100g | 7.7g | 23.1g | 11.9g |
| Club Sandwich | 1 sandwich (245g) | 544222/100g | 37g | 56.6g | 18.4g |
| Corn Dog | 1 corn dog (80g) | 200250/100g | 6.9g | 21.6g | 9.6g |
| Dumplings | 4 dumplings (120g) | 136113/100g | 8.3g | 13.3g | 5.5g |
| Egg Roll | 1 roll (89g) | 242272/100g | 6.8g | 24g | 13.1g |
| Eggs Benedict | 1 serving, 2 halves (300g) | 864288/100g | 41.4g | 25.5g | 66.3g |
| Enchiladas | 1 enchilada (140g) | 267191/100g | 13.7g | 20.4g | 14.7g |
| Falafel | 3 patties (51g) | 262514/100g | 4.2g | 14.8g | 21g |
| Fettuccine Alfredo | 1 cup (220g) | 449204/100g | 8.1g | 34.3g | 30.8g |
| Fish Tacos | 1 taco (110g) | 303275/100g | 12.8g | 25.3g | 16.8g |
| French Fries | 1 medium order (117g) | 365312/100g | 4g | 48.4g | 17.2g |
| French Toast | 2 slices (130g) | 355273/100g | 13.5g | 42g | 14.8g |
| Fried Chicken | 1 piece (60g) | 173289/100g | 11.6g | 3.6g | 12.1g |
| Fried Rice | 1 cup (200g) | 346173/100g | 14.6g | 55.2g | 7.4g |
| Garlic Bread | 1 slice (35g) | 122349/100g | 2.9g | 14.6g | 5.8g |
| General Tso's Chicken | 1 cup (185g) | 546295/100g | 23.9g | 44.4g | 30.3g |
| Grilled Cheese Sandwich | 1 sandwich (120g) | 412343/100g | 13.2g | 33.7g | 25g |
| Gyro | 1 gyro (230g) | 423184/100g | 25.8g | 43.2g | 15.6g |
| Hamburger | 1 burger (140g) | 403288/100g | 24.5g | 29g | 20.2g |
| Hash Browns | 1 patty (54g) | 147272/100g | 1.4g | 15.6g | 9.2g |
| Hot Dog | 1 hot dog with bun (98g) | 290296/100g | 10.6g | 23.2g | 17.1g |
| Lasagna | 1 piece (250g) | 515206/100g | 34g | 32.8g | 27.3g |
| Lo Mein | 1 cup (160g) | 208130/100g | 14.7g | 25.9g | 5.1g |
| Macaroni and Cheese | 1 cup (200g) | 370185/100g | 11.8g | 38g | 19g |
| Mashed Potatoes | 1 cup (210g) | 239114/100g | 4.6g | 37g | 8.6g |
| Meatball Sub | 1 6-inch sub (230g) | 476207/100g | 26g | 49g | 18.9g |
| Meatloaf | 1 slice (120g) | 239199/100g | 21g | 8.6g | 12.8g |
| Oatmeal (cooked) | 1 cup cooked (234g) | 17876/100g | 5.1g | 26.2g | 6.1g |
| Omelette | 1 omelette, 2 eggs (122g) | 222182/100g | 14.2g | 1.1g | 17.8g |
| Onion Rings | 1 serving, 8 rings (85g) | 299352/100g | 3.6g | 33.9g | 16.8g |
| Orange Chicken | 1 cup (185g) | 485262/100g | 26.8g | 41.6g | 23.5g |
| Pad Thai | 1 plate (320g) | 493154/100g | 25.9g | 46.1g | 24g |
| Pancakes | 2 pancakes (154g) | 434282/100g | 11.4g | 54.4g | 18.6g |
| Pasta Carbonara | 1 cup (220g) | 339154/100g | 8.8g | 37g | 16.9g |
| Peanut Butter and Jelly Sandwich | 1 sandwich (100g) | 361361/100g | 11.4g | 45.2g | 16.6g |
| Pepperoni Pizza | 1 slice (110g) | 310282/100g | 12.9g | 35.2g | 13.1g |
| Pesto Pasta | 1 cup (200g) | 250125/100g | 11.8g | 38.4g | 5.2g |
| Philly Cheesesteak | 1 6-inch (230g) | 621270/100g | 42.3g | 49.4g | 27.6g |
| Pho | 1 bowl (570g) | 43977/100g | 33.1g | 31.9g | 18.8g |
| Poke Bowl | 1 bowl (350g) | 361103/100g | 24.2g | 53.6g | 4.6g |
| Pot Roast | 3 oz (85g) | 213251/100g | 24.1g | 0g | 13.1g |
| Ramen | 1 bowl (450g) | 29766/100g | 6.8g | 40.5g | 11.7g |
| Risotto | 1 cup (200g) | 332166/100g | 10.4g | 40g | 14g |
| Salmon Roll | 1 roll, 6 pieces (170g) | 175103/100g | 11.7g | 26g | 2.2g |
| Scrambled Eggs | 2 eggs (122g) | 226185/100g | 14.2g | 1.1g | 18.3g |
| Sloppy Joe | 1 sandwich (195g) | 361185/100g | 22g | 39g | 12.5g |
| Spaghetti with Meat Sauce | 1 cup (250g) | 265106/100g | 9.3g | 49.8g | 3g |
| Spring Roll | 1 roll (90g) | 101112/100g | 5.1g | 15.5g | 2.4g |
| Tomato Soup | 1 cup (245g) | 17270/100g | 2.9g | 15.7g | 11.5g |
| Tuna Salad | 1/2 cup (100g) | 194194/100g | 10.1g | 2.9g | 15.8g |
| Turkey Sandwich | 1 sandwich (175g) | 331189/100g | 21g | 46.4g | 6.5g |
| Waffles | 1 waffle (75g) | 280373/100g | 6.5g | 31.1g | 14.1g |
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Frequently Asked Questions
How do I log a homemade dish accurately?
The reliable method: log each raw ingredient once for the whole pot, total it, then divide by the number of servings (weigh the pot if you want precision). It takes five minutes for a recipe you'll eat all week.
Why do restaurant meals have so many more calories?
Fat is flavor and fat is cheap. Restaurants use considerably more oil and butter than home cooks — it's the main reason a restaurant portion of the 'same' dish often carries 50–100% more calories than your version.
Is it better to skip logging a meal than to guess?
No — an imperfect estimate keeps your weekly average meaningful, while a skipped meal silently corrupts it. A rough rule: estimate generously, log it immediately, and move on.