It’s tough to lose or maintain weight if you are eating numerous meals out each week, or ordering in. To put this in to perspective, I have outlined the energy/fat/sodium content of some popular meals. Depending on the restaurant, figures could be significantly higher or lower than indicated. It’s common for people to think that Chinese or Thai are light options but this is not always the case!
Golden rules to avoid overeating
- Avoid fried / battered ingredients, sugary sauces, creamy pastas, curry with coconut milk and fried chips.
- Watch your portions and avoid having an entrée as well as a main.
How many calories are in that takeway?
These figures have been sourced from Calorie King and are based on averages for the meal specified.
Pad Thai
Small serving – Approximately 400g
Calories/ kilojoules: 734kcal / 3067kJ
Total fat: 20.5g
Saturated fat: 4.1g
Sodium: 3198mg
Thai green chicken curry
Regular serve – 428g
Calories/ kilojoules: 847kcal/ 3552kJ
Total fat: 49.6g
Saturated fat: 13.7g
Sodium: 890mg
Satay chicken
Small serve – 410g
Calories/ kilojoules: 595kcal/ 2489kJ
Total fat: 18.5g
Saturated fat: 4.1g
Sodium: 1927mg
Supreme Pizza – 552g
Calories/ kilojoules: 1159kcal/ 4847kJ
Total fat: 39.2
Saturated fat: 13.2
Sodium: 2594
Spaghetti Bolognese
Calories/ kilojoules: 393kcal/ 1650kJ
Total fat: 12g
Saturated fat: 4.2g
Sodium: 720mg
Garlic bread
2 slices
Calories/ kilojoules: 150kcal/630kJ
Total fat: 6.4g
Saturated fat: 3.7g
Sodium: 308mg
Butter chicken
170g serve
Calories/ kilojoules: 384kcal
Total fat: 29g
Saturated fat: 10g
Sodium: 860mg
1 Garlic naan bread
Calories/ kilojoules: 271kcal/ 1133kJ
Total fat: 5g
Saturated fat: 1.5g
Sodium: 1000mg
1 Cocktail spring roll – 17g
Calories/ kilojoules: 38kcal/158kJ
Total fat: 1.5g
Saturated fat: 0.7g
Sodium: 83mg
3 Dumplings – 71g
Calories/ kilojoules: 177kcal/738kJ
Total fat: 13.1g
Saturated fat: 4.5g
Sodium: 523mg
Average hamburger
Calories/ kilojoules: 528kcal/ 2210kJ
Total fat: 23.2g
Saturated fat: 8.5g
Sodium: 1391mg
Chips
150g serving
Calories/ kilojoules: 369/1542
Total fat: 20.1g
Saturated fat: 5.7g
Sodium: 366mg
Contact us for results focused nutritional advice
This article was written by our dietitian Belinda Elwin who is a Dietitians Association of Australia member and Accredited Practicing Dietitian and Nutritionist and seeks to provide general information only. If you have questions about healthy eating or other nutrition related issues, make an appointment. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today.
