The definitive Pakistani food calorie reference: 100+ dishes with per-serving calories, protein, carbs, and fat. Free chart with verified data from USDA, ICMR, and local sources.
Tracking calories on a Pakistani diet is harder than it should be. Most calorie counters are built for Western foods, leaving biryani, nihari, and daal chawal as mystery meals. This chart solves that problem. Every number below is cross-referenced against the USDA FoodData Central database, the ICMR-NIN Indian Food Composition Tables, the FAO Food Composition Table for Pakistan, and real-world recipe analyses. Where multiple sources conflict, we use the median value and note the range.
All values are for a single standard serving as described in the Serving column. A standard serving means a typical restaurant or home-cooked portion in Pakistan — not a small tasting portion, not an oversized dhaba platter. If your portion is larger or smaller, scale accordingly. For tracking, open CalorieFlow and type the dish name in natural language.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Roti (Whole Wheat, 6-inch) | 1 piece (40g) | 120 | 3g | 18g | 4g |
| Naan (Tandoori, Plain) | 1 piece (80g) | 260 | 8g | 42g | 7g |
| Butter Naan | 1 piece (90g) | 320 | 8g | 45g | 12g |
| Paratha (Cooked with Oil) | 1 piece (70g) | 300 | 5g | 30g | 18g |
| Aloo Paratha | 1 piece (120g) | 410 | 8g | 45g | 22g |
| Boiled Basmati Rice | 1 cup (150g cooked) | 205 | 4g | 45g | 0.4g |
| Pulao (Vegetable) | 1 plate (250g) | 380 | 6g | 55g | 15g |
| Egg Fried Rice | 1 plate (250g) | 480 | 12g | 58g | 22g |
| Khubz / Arabic Bread | 1 piece (60g) | 190 | 5g | 32g | 4g |
| Regag Bread | 1 piece (30g) | 90 | 3g | 15g | 2g |
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Chicken Biryani | 1 plate (300g) | 600 | 22g | 68g | 25g |
| Beef Biryani | 1 plate (300g) | 640 | 24g | 65g | 30g |
| Chicken Karahi | 1 plate (250g) | 450 | 28g | 10g | 34g |
| Mutton Karahi | 1 plate (250g) | 550 | 26g | 10g | 44g |
| Nihari (Beef) | 1 bowl (250g) | 450 | 30g | 12g | 32g |
| Haleem (Beef) | 1 bowl (300g) | 400 | 25g | 38g | 16g |
| Paya (Mutton Trotters) | 1 bowl (250g) | 280 | 22g | 8g | 18g |
| Daal Chawal (Mix Daal + Rice) | 1 plate (350g) | 480 | 16g | 72g | 14g |
| Chana Masala | 1 bowl (200g) | 260 | 10g | 35g | 10g |
| Aloo Gosht (Potato Meat Curry) | 1 plate (250g) | 340 | 18g | 22g | 20g |
| Chicken Korma | 1 plate (250g) | 380 | 24g | 12g | 28g |
| Mutton Korma | 1 plate (250g) | 450 | 22g | 12g | 36g |
| Daal (Moong / Masoor, Cooked) | 1 bowl (200g) | 180 | 12g | 28g | 2g |
| Mix Sabzi (Mixed Vegetables) | 1 bowl (200g) | 140 | 4g | 18g | 7g |
| Palak Paneer | 1 bowl (200g) | 250 | 14g | 10g | 18g |
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Chicken Tikka (Leg Piece) | 1 piece (100g) | 240 | 24g | 4g | 14g |
| Seekh Kebab (Beef) | 1 piece (50g) | 140 | 12g | 2g | 10g |
| Chapli Kebab (Beef) | 1 piece (100g) | 290 | 18g | 8g | 22g |
| Shami Kebab (Beef) | 1 piece (40g) | 90 | 6g | 6g | 5g |
| Bihari Kebab (Beef) | 1 piece (70g) | 180 | 14g | 4g | 12g |
| Tandoori Chicken (Half) | 1 half (350g) | 480 | 52g | 6g | 28g |
| Fish Tikka | 1 piece (120g) | 200 | 26g | 2g | 10g |
| Grilled Seekh Kebab (Chicken) | 1 piece (50g) | 110 | 14g | 1g | 6g |
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Samosa (Potato / Aloo) | 1 piece (40g) | 250 | 4g | 22g | 16g |
| Samosa (Keema / Meat) | 1 piece (50g) | 310 | 8g | 24g | 20g |
| Pakora (Mixed Vegetable) | 1 piece (30g) | 85 | 2g | 8g | 5g |
| Bun Kabab (Anday Wala) | 1 piece (180g) | 520 | 18g | 44g | 30g |
| Dahi Bhalla / Papri Chaat | 1 plate (200g) | 320 | 8g | 38g | 16g |
| Samosa Chaat | 1 plate (250g) | 380 | 6g | 42g | 22g |
| Aloo Tikki | 1 piece (60g) | 140 | 3g | 18g | 7g |
| Chana Chaat | 1 bowl (200g) | 220 | 8g | 30g | 8g |
| Gol Gappay (6 pieces with water) | 6 pieces | 150 | 3g | 24g | 5g |
| Fruit Chat (Sada) | 1 bowl (200g) | 180 | 2g | 42g | 1g |
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Anda Paratha | 1 paratha + 1 egg (180g) | 430 | 14g | 32g | 28g |
| Naan Channay | 1 naan + chana (300g) | 510 | 18g | 68g | 18g |
| Halwa Puri Thali (Full) | 1 thali (400g) | 1,100 | 14g | 140g | 56g |
| Plain Omelette (2 eggs) | 2 eggs (100g) | 200 | 16g | 2g | 14g |
| Chana Masala (Breakfast) | 1 bowl (200g) | 260 | 10g | 35g | 10g |
| Lassi (Sweet) | 1 glass (250ml) | 286 | 6g | 40g | 10g |
| Doodh Patti Chai | 1 cup (150ml) | 120 | 3g | 14g | 6g |
| Sehri Omelette (2 eggs + veg) | 1 serving (150g) | 220 | 18g | 4g | 15g |
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Gulab Jamun | 1 piece (30g) | 150 | 2g | 18g | 8g |
| Jalebi | 1 piece (40g) | 175 | 1g | 32g | 5g |
| Kheer (Rice Pudding) | 1 bowl (150g) | 280 | 8g | 42g | 10g |
| Gajrela (Gajar Ka Halwa) | 1 piece (120g) | 280 | 4g | 30g | 18g |
| Zarda (Sweet Rice) | 1 plate (150g) | 380 | 4g | 52g | 18g |
| Ras Malai | 1 piece (60g) | 160 | 5g | 18g | 8g |
| Firni | 1 bowl (120g) | 220 | 4g | 28g | 10g |
| Kulfi (Malai) | 1 piece (80g) | 180 | 4g | 22g | 10g |
| Barfi (Pista) | 1 piece (25g) | 120 | 3g | 14g | 6g |
| Motichoor Laddu | 1 piece (35g) | 150 | 2g | 20g | 7g |
| Rabri | 1 bowl (100g) | 320 | 6g | 28g | 20g |
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Doodh Patti Chai | 1 cup (150ml) | 120 | 3g | 14g | 6g |
| Karak Chai (Condensed Milk) | 1 cup (150ml) | 150 | 3g | 18g | 8g |
| Sweet Lassi | 1 glass (250ml) | 286 | 6g | 40g | 10g |
| Mango Shake | 1 glass (300ml) | 310 | 8g | 52g | 8g |
| Sugarcane Juice | 1 glass (250ml) | 180 | 0g | 42g | 0g |
| Falsa Juice (with Sugar) | 1 glass (250ml) | 160 | 0g | 36g | 0g |
| Doodh Soda | 1 glass (300ml) | 195 | 4g | 28g | 8g |
| Rooh Afza | 1 glass (250ml) | 110 | 0g | 28g | 0g |
| Laban / Ayran (Yogurt Drink) | 1 glass (200ml) | 80 | 4g | 6g | 4g |
| Jallab (Date Molasses Drink) | 1 glass (250ml) | 180 | 0g | 42g | 0g |
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Chicken Mandi | 1 plate (400g) | 720 | 32g | 68g | 36g |
| Chicken Kabsa | 1 plate (400g) | 740 | 30g | 72g | 38g |
| Lamb Ouzi (with Rice) | 1 plate (450g) | 850 | 34g | 78g | 44g |
| Fish Machboos | 1 plate (400g) | 640 | 34g | 76g | 22g |
| Chicken Shawarma Wrap | 1 wrap (250g) | 480 | 26g | 36g | 24g |
| Beef Shawarma Wrap | 1 wrap (250g) | 520 | 28g | 36g | 28g |
| Hummus | 1 serving (100g) | 70 | 4g | 8g | 4g |
| Falafel | 1 piece (25g) | 57 | 3g | 5g | 3g |
| Fattoush Salad | 1 bowl (200g) | 95 | 2g | 12g | 5g |
| Tabbouleh | 1 serving (100g) | 120 | 2g | 14g | 7g |
| Moutabal (Smoked Baba Ganoush) | 1 serving (100g) | 130 | 2g | 8g | 10g |
| Luqaimat (5 pieces) | 5 pieces (100g) | 300 | 2g | 34g | 18g |
| Kunafa | 1 piece (120g) | 380 | 6g | 44g | 20g |
| Karak Chai (Sweet) | 1 cup (150ml) | 150 | 3g | 18g | 8g |
1. Portion size is everything. A home-cooked serving of karahi may be half the size of a restaurant portion. Use a kitchen scale once to calibrate your eye, then log confidently.
2. Oil is the hidden variable. Most curries range from 2 to 6 tablespoons of oil per pot. Homemade with 2 tbsp oil will be significantly lower in calories than a restaurant version. This chart assumes a moderate restaurant-style preparation.
3. Pair your meals deliberately. A bowl of nihari (450 cal) with 2 naan (520 cal) = 970 cal for one meal. Swap naan for roti and save 280 cal. Small swaps compound quickly.
4. Track on CalorieFlow. Open calorieflowapp.com, type your meal in natural language, and we handle the rest. No account needed.
Values in this chart are drawn from multiple authoritative sources and cross-referenced for accuracy:
- USDA FoodData Central (Standard Reference Legacy, 2024)
- ICMR-NIN Indian Food Composition Tables (National Institute of Nutrition, Hyderabad)
- FAO Food Composition Table for Pakistan (Ministry of Planning, Government of Pakistan)
- Recipe analyses from peer-reviewed nutrition journals (Journal of Food Composition and Analysis, 2020-2025)
- Real-world dish analyses from calorie tracking apps with verified entries (FatSecret, MyNetDiary, SnapCalorie)
Where sources differed by more than 20%, we used the median value and noted the range in the notes column.
A standard Pakistani lunch or dinner plate (1 roti + 1 bowl curry + daal + salad) ranges from 450 to 650 calories. A heavy restaurant meal with biryani or nihari with naan can reach 900 to 1,200 calories per meal.
Chicken dishes lead: tandoori chicken half (52g protein per half), chicken karahi (28g per plate), and chicken biryani (22g per plate). Among vegetarian options, daal chawal provides 16g and palak paneer provides 14g of protein per serving.
Daal (moong or masoor, 180 cal per bowl) is the lowest calorie protein-rich main. Mix sabzi (140 cal per bowl) and plain roti (120 cal each) are other low-calorie options. A meal of 2 rotis + daal + sabzi comes to roughly 440 calories.
Homemade versions with controlled oil (1-2 tbsp for the entire pot) will be 20-30% lower in calories than the chart values, which reflect moderate restaurant-style preparation. To track your specific version, note the amount of oil or ghee used.
Yes. For weight loss on a 1,500-calorie plan, aim for 350-450 cal per meal and fill the remainder with protein-rich choices. For maintenance on 2,000 calories, the per-meal target rises to 500-650 cal. Use the Daily Totals section below for complete meal combos.
| Meal Combo | Total Calories | Protein | Best For |
|---|---|---|---|
| 3 roti + chicken karahi + salad | 510 | 31g | Weight loss lunch |
| 2 roti + daal + mix sabzi | 440 | 19g | Low-cal dinner |
| 1 plate biryani + raita | 660 | 26g | Weekend treat |
| 1 bowl nihari + 1 naan | 710 | 38g | High-protein main |
| Halwa puri thali (full) | 1,100 | 14g | Occasional breakfast |
| Anda paratha + chai | 550 | 17g | Everyday breakfast |
| 2 samosas + chai snack | 620 | 10g | Evening snack (high cal) |
| Bun kabab + soft drink | 660 | 18g | Street food meal |