Calories in popular dishes: regular vs. lighter version
A free reference table for 30 everyday dishes: calories per 100 g, per typical serving, and how much a lighter homemade version saves. Feel free to cite it with a link.
| Dish | kcal / 100 g | Serving | Lighter | Saves |
|---|---|---|---|---|
| 🌯 Shawarma | 215 | 753 (350 g) | 470 | −283 |
| 🥗 Olivier salad | 198 | 396 (200 g) | 220 | −176 |
| 🍚 Plov (pilaf) | 210 | 630 (300 g) | 420 | −210 |
| 🍲 Borscht | 55 | 193 (350 g) | 150 | −43 |
| 🥟 Pelmeni (dumplings) | 275 | 688 (250 g) | 420 | −268 |
| 🍕 Pizza | 265 | 795 (300 g) | 420 | −375 |
| 🍔 Burger | 255 | 765 (300 g) | 430 | −335 |
| 🍟 French fries | 312 | 468 (150 g) | 190 | −278 |
| 🍣 Philadelphia roll | 190 | 475 (250 g) | 330 | −145 |
| 🥣 Cooked buckwheat | 110 | 220 (200 g) | 200 | −20 |
| 🍚 Cooked rice | 130 | 260 (200 g) | 220 | −40 |
| 🥣 Oatmeal with water | 88 | 220 (250 g) | 220 | −0 |
| 🍳 Omelette | 180 | 270 (150 g) | 170 | −100 |
| 🥞 Syrniki | 220 | 330 (150 g) | 230 | −100 |
| 🥞 Russian pancakes (blini) | 230 | 345 (150 g) | 220 | −125 |
| 🥗 Chicken Caesar salad | 190 | 475 (250 g) | 280 | −195 |
| 🍝 Carbonara | 230 | 805 (350 g) | 460 | −345 |
| 🍝 Lasagna | 165 | 495 (300 g) | 380 | −115 |
| 🍖 Homemade meat patty | 250 | 250 (100 g) | 150 | −100 |
| 🍗 Chicken breast | 165 | 248 (150 g) | 230 | −18 |
| 🍝 Pasta with minced meat | 210 | 630 (300 g) | 450 | −180 |
| 🍢 Pork shashlik | 260 | 520 (200 g) | 320 | −200 |
| 🍲 Solyanka soup | 70 | 245 (350 g) | 170 | −75 |
| 🥒 Okroshka | 55 | 193 (350 g) | 150 | −43 |
| 🥗 Vinegret salad | 130 | 260 (200 g) | 170 | −90 |
| 🐟 Herring under a fur coat | 190 | 380 (200 g) | 220 | −160 |
| 🍰 Tiramisu | 290 | 348 (120 g) | 190 | −158 |
| 🍰 Cheesecake | 320 | 384 (120 g) | 200 | −184 |
| 🎂 Napoleon cake | 390 | 390 (100 g) | 230 | −160 |
| 🥗 Greek salad | 120 | 300 (250 g) | 180 | −120 |
Approximate averages; real numbers depend on the recipe and portion. Source: Get Lean Today, getleannow.today.
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