Calories and macros in popular meals

A quick answer to “how many calories is that?” for 53 common meals. Each page shows the calories, protein, carbs and fat in a normal serving, plus what the usual add-ons do to the total. Macros is short for macronutrients: the protein, carbs and fat that make up the calories in food.

These are practical estimates for a typical recipe. Looking for local dishes? See calories in East African food.

Salads & Bowls

Beef Burrito Bowl

720 calories · 37 g protein

Per 1 bowl

Chicken Teriyaki Bowl

640 calories · 39 g protein

Per 1 bowl

Chipotle Steak Bowl

690 calories · 41 g protein

Per 1 bowl

Cobb Salad

590 calories · 39 g protein

Per 1 large salad

Greek Salad

330 calories · 10 g protein

Per 1 large salad

Grilled Chicken Caesar Salad

520 calories · 42 g protein

Per 1 large salad

Poke Bowl

560 calories · 34 g protein

Per 1 bowl

Quinoa Chickpea Bowl

480 calories · 18 g protein

Per 1 bowl

Salmon Rice Bowl

610 calories · 38 g protein

Per 1 bowl

Breakfast

Avocado Toast

360 calories · 10 g protein

Per 2 slices

Berry Oatmeal Bowl

340 calories · 11 g protein

Per 1 bowl

Breakfast Burrito

590 calories · 29 g protein

Per 1 burrito

Egg White Omelet

280 calories · 31 g protein

Per 1 omelet

Greek Yogurt Parfait

310 calories · 23 g protein

Per 1 parfait

Protein Pancakes

410 calories · 29 g protein

Per 3 pancakes

Smoked Salmon Bagel

480 calories · 25 g protein

Per 1 bagel

Steel-Cut Oatmeal

270 calories · 9 g protein

Per 1 bowl

Wraps & Sandwiches

Chicken Caesar Wrap

540 calories · 38 g protein

Per 1 wrap

Chicken Club Sandwich

620 calories · 42 g protein

Per 1 sandwich

Grilled Cheese

410 calories · 18 g protein

Per 1 sandwich

Peanut Butter and Jelly Sandwich

410 calories · 15 g protein

Per 1 sandwich

Tuna Salad Sandwich

430 calories · 28 g protein

Per 1 sandwich

Turkey Avocado Sandwich

510 calories · 34 g protein

Per 1 sandwich

Soups

Beef Chili

430 calories · 31 g protein

Per 1 bowl

Chicken Noodle Soup

300 calories · 22 g protein

Per 1 bowl

Lentil Soup

290 calories · 18 g protein

Per 1 bowl

Tomato Soup

220 calories · 6 g protein

Per 1 bowl

Pizza & Pasta

Chicken Alfredo

780 calories · 43 g protein

Per 1 plate

Margherita Pizza

680 calories · 27 g protein

Per 2 slices

Pepperoni Pizza

720 calories · 31 g protein

Per 2 slices

Shrimp Pasta

570 calories · 35 g protein

Per 1 plate

Spaghetti Bolognese

640 calories · 32 g protein

Per 1 plate

Mexican

Beef Tacos

450 calories · 25 g protein

Per 3 tacos

Chicken Fajitas

520 calories · 43 g protein

Per 1 skillet

Chicken Quesadilla

610 calories · 39 g protein

Per 1 quesadilla

Fish Tacos

480 calories · 29 g protein

Per 3 tacos

Asian-Inspired

Chicken Curry

590 calories · 36 g protein

Per 1 bowl

Pad Thai

650 calories · 27 g protein

Per 1 plate

Sushi Rolls

390 calories · 20 g protein

Per 6 pieces

Vegetable Fried Rice

460 calories · 12 g protein

Per 1 bowl

Burgers & Plates

Chicken Burger

560 calories · 39 g protein

Per 1 burger

Classic Cheeseburger

650 calories · 34 g protein

Per 1 burger

Steak and Sweet Potato

734 calories · 48 g protein

Per 1 plate

Turkey Burger

480 calories · 35 g protein

Per 1 burger

Seafood

Grilled Salmon

470 calories · 42 g protein

Per 6 oz fillet

Protein

Grilled Chicken Breast

280 calories · 52 g protein

Per 6 oz breast

Plant-Based

Black Bean Burger

440 calories · 19 g protein

Per 1 burger

Tofu Stir-Fry

430 calories · 23 g protein

Per 1 bowl

Drinks & Snacks

Green Smoothie

230 calories · 7 g protein

Per 16 oz smoothie

Hummus Vegetable Plate

280 calories · 9 g protein

Per 1 plate

Protein Smoothie

360 calories · 30 g protein

Per 16 oz smoothie

Trail Mix

290 calories · 8 g protein

Per 1/4 cup

Desserts

Chocolate Chip Cookie

210 calories · 2 g protein

Per 1 cookie

Want numbers for your own plate? Try a photo scan, get a free meal plan, or work out your daily target with the macro calculator.