Pakistani Food Calories and Portions

How to use the table

Find the food and read its serving column first. Multiply each value by the number of comparable servings you eat. Half a serving has approximately half the listed calories and macros; two comparable servings have twice the listed amount. This arithmetic assumes the recipe and serving size are unchanged.

For example, the listed roti estimate is 105 kcal per medium piece. Two such pieces contribute about 210 kcal. A cup of the listed masoor daal adds about 230 kcal, giving an illustrative subtotal of 440 kcal before drinks, side dishes or additional cooking fat. This is a calculation from the estimates below, not an individually prescribed meal.

Why your recipe may differ

Oil, sugar, meat cuts and the size of a serving can change a dish substantially. A restaurant plate of biryani is not a standard measuring cup. For homemade food, record the ingredients and divide the total by the number of portions actually served. For packaged food, prefer its own nutrition label over a generic entry with a similar name.

Values in this library were attributed in the original dataset to USDA, a Pakistan food composition table or local recipe estimates. Individual source records and recipes have not been verified for every entry. The table should therefore be used as an approximate comparison, with no claim that a specific brand or recipe has been tested.

Compare foods fairly

Compare similar amounts and preparation methods. A small fruit and a large fried meal cannot be judged by the calorie number alone. Protein, carbohydrate and fat are separate parts of the comparison; the table does not include every nutrient. Rounded macros may not reproduce the listed calories exactly.

Use the Calorie and Macro Calculator to explore an estimated daily plan. For diabetes, kidney disease, pregnancy or a child’s diet, ask a qualified clinician or dietitian about suitable portions rather than treating this table as a treatment plan.

Frequently asked questions

Are these exact calories?

No. The serving and recipe introduce uncertainty. Use a verified label or measured recipe when precision matters.

Does one plate mean the same amount everywhere?

No. A plate is an estimate here, not a standard weight. Measure or record your portion for a more useful comparison.

Why are all foods on one page?

The shared table makes it easier to compare serving sizes and nutrients without opening a separate page for each food. Each row has a link you can save.

Sources and further reading

FDA: interpreting servings and nutrition labels

USDA FoodData Central provides food-specific records; it does not validate every local recipe estimate above.