Calories in common dishes
Russian, European, Georgian, Ukrainian, Uzbek and American cooking — what actually lands on a plate. Prepared dishes are the least precise category there is: every kitchen has its own recipe. Below is the middle of the range for each, and what moves that range.
| Dish | kcal / 100 g | Usual serving | What moves it |
|---|---|---|---|
| Borscht | 65 | 300 g bowl ≈ 195 kcal | Highly dependent on meat and sour cream: from 40 to 90 kcal per 100 g. |
| Solyanka | 80 | 300 g bowl ≈ 240 kcal | Smoked meats significantly increase calorie count compared to borscht. |
| Okroshka | 58 | 350 g bowl ≈ 200 kcal | Lighter when made with kvass than with kefir or mayonnaise. |
| Pelmeni (dumplings) | 248 | 10–12 pcs ≈ 500 kcal | Stated for boiled, without sour cream or butter. |
| Plov (pilaf) | 188 | 300 g serving ≈ 565 kcal | Higher with lamb, lower with chicken. |
| Shashlik (kebab) | 250 | 250 g serving ≈ 625 kcal | From 100 (turkey) to 290 (pork neck) per 100 g. |
| Shawarma | 218 | 1 pc (300 g) ≈ 655 kcal | Sauce is the main source of variance. |
| Olivier salad | 198 | 200 g serving ≈ 395 kcal | Almost all calories come from mayonnaise. |
| Blini (crepes) | 232 | 3 pcs ≈ 350 kcal | Without filling; calculate separately for meat or condensed milk. |
| Syrniki (cottage cheese pancakes) | 218 | 3–4 pcs ≈ 435 kcal | Frying in oil adds 40–60 kcal per 100 g. |
| Buckwheat with chicken | 158 | 250 g serving ≈ 395 kcal | One of the best protein-to-calorie ratios. |
| Khachapuri | 247 | Adjaruli style 350 g ≈ 865 kcal | Dough plus cheese plus egg and butter on top. |
| Shchi (cabbage soup) | 42 | 300 g bowl ≈ 126 kcal | Twice as caloric with meat broth compared to vegetable broth. |
| Ukha (fish soup) | 46 | 300 g bowl ≈ 138 kcal | River fish is lighter; salmon and cream double the count. |
| Chicken noodle soup | 49 | 300 g bowl ≈ 147 kcal | Noodles provide almost all carbohydrates; about 20 kcal in broth alone. |
| Pea soup | 73 | 300 g bowl ≈ 219 kcal | Add about a third if made with smoked meats. |
| Mushroom soup | 40 | 300 g bowl ≈ 120 kcal | Cream and potatoes change the result more than the mushrooms themselves. |
| Rassolnik (pickle soup) | 44 | 300 g bowl ≈ 132 kcal | Pearl barley and pickle brine; the grain keeps the calorie count stable. |
| Kharcho | 55 | 300 g bowl ≈ 165 kcal | Rice and walnuts make it more filling than other soups. |
| Kotlety (meat patties) | 230 | 1 pc (100 g) ≈ 230 kcal | Pork-beef mince; chicken ones are about a quarter lighter. |
| Pasta navy-style (macaroni with meat) | 190 | 250 g serving ≈ 475 kcal | Fat content of the mince is key: from 150 to 250 kcal per 100 g. |
| Golubtsy (stuffed cabbage rolls) | 131 | 2 pcs (200 g) ≈ 262 kcal | Sour cream on top adds about 30 kcal per 100 g. |
| Tefteli (meatballs) | 170 | 200 g serving ≈ 340 kcal | In tomato sauce; significantly higher in cream sauce. |
| Goulash | 152 | 250 g serving ≈ 380 kcal | With gravy; higher per 100 g without it, but the serving size is smaller. |
| Beef Stroganoff | 170 | 250 g serving ≈ 425 kcal | Sour cream sauce is the primary source of fat. |
| Chicken Kiev | 260 | 1 pc (200 g) ≈ 520 kcal | Butter inside and breading outside. |
| Grilled chicken | 200 | quarter of a carcass 250 g ≈ 500 kcal | With skin; skinless is closer to 150 kcal per 100 g. |
| Boiled chicken breast | 137 | serving 150 g ≈ 206 kcal | Best protein-to-calorie ratio in this table. |
| Manty (steamed dumplings) | 230 | 4 pcs (200 g) ≈ 460 kcal | Lamb with tail fat is significantly higher than beef. |
| Khinkali (Georgian dumplings) | 234 | 4 pcs (200 g) ≈ 468 kcal | The broth inside contains calories too. |
| Chebureki (fried turnovers) | 275 | 1 pc (150 g) ≈ 412 kcal | Deep-fried; the dough absorbs oil. |
| Belyashi (fried meat pies) | 260 | 1 pc (120 g) ≈ 312 kcal | Same deep-fried dough, but open-topped. |
| Potato vareniki (dumplings) | 140 | serving 250 g ≈ 350 kcal | With potato; count cottage cheese or cherry versions separately. |
| Lagman (noodle soup) | 125 | bowl 350 g ≈ 438 kcal | Between a soup and a main course: noodles plus meat plus broth. |
| Mashed potatoes | 110 | serving 200 g ≈ 220 kcal | With milk and butter; with water it is about 80 kcal per 100 g. |
| Fried potatoes | 192 | serving 200 g ≈ 384 kcal | Oil, not potatoes, provides more than half the calories here. |
| Boiled rice | 116 | serving 150 g ≈ 174 kcal | Boiled, without oil. Dry grain is 340 kcal per 100 g. |
| Boiled pasta | 112 | serving 200 g ≈ 224 kcal | Boiled, without sauce. Dry is about 340 kcal per 100 g. |
| Boiled buckwheat | 100 | serving 150 g ≈ 150 kcal | Boiled. Dry grain is three times more caloric — calculate the cooked weight. |
| Oatmeal with water | 88 | bowl 250 g ≈ 220 kcal | With water, no sugar; add about half for milk versions. |
| Vinegret (beet salad) | 90 | serving 150 g ≈ 135 kcal | Lenten salad, until oil is added. |
| Dressed herring (shuba) | 180 | serving 150 g ≈ 270 kcal | Layers of mayonnaise, not the herring, determine the figure. |
| Caesar salad | 220 | serving 200 g ≈ 440 kcal | Sauce and croutons; without chicken it is lighter, but not by much. |
| Greek salad | 120 | serving 200 g ≈ 240 kcal | Feta and olive oil account for almost all the fat. |
| Mimosa salad | 200 | serving 150 g ≈ 300 kcal | Mayonnaise between layers, just like in shuba. |
| Crab salad | 185 | serving 150 g ≈ 278 kcal | Crab sticks are mostly starch and surimi protein. |
| Oladi (pancakes) | 230 | 4 pcs (150 g) ≈ 345 kcal | On kefir, fried. Without sour cream or jam. |
| Draniki (potato pancakes) | 205 | 3 pcs (150 g) ≈ 308 kcal | Potatoes plus frying oil. |
| Cottage cheese casserole | 190 | serving 150 g ≈ 285 kcal | With semolina and sugar; using 5% cottage cheese and no sugar is significantly lighter. |
| Omelet | 160 | serving 150 g ≈ 240 kcal | Two eggs with milk, fried in oil. |
| Fried eggs | 190 | two eggs 100 g ≈ 190 kcal | Fried in oil; boiled eggs are about 25% lighter. |
| Fried pirozhki (hand pies) | 260 | 1 pc (100 g) ≈ 260 kcal | Fried. Baked ones are about 33% lighter. |
| Cottage cheese 5% | 121 | pack 150 g ≈ 182 kcal | 5% fat. Fat-free is about 80 kcal per 100 g. |
| Pizza | 260 | two slices 150 g ≈ 390 kcal | Pepperoni and cheese; thin crust is lighter than thick crust. |
| Philadelphia rolls | 253 | 8 pcs (200 g) ≈ 506 kcal | Cream cheese and rice, not salmon, provide the bulk of the calories. |
| Chicken cutlets | 190 | 1 pc (100 g) ≈ 190 kcal | Made of ground chicken, fried. |
| Pasta carbonara | 230 | serving 300 g ≈ 690 kcal | Classic is made with egg and pecorino. Add 25% if made with cream. |
| Lasagna | 190 | slice 300 g ≈ 570 kcal | Bolognese with béchamel; vegetarian is about 33% lighter. |
| Risotto | 160 | serving 300 g ≈ 480 kcal | Butter and parmesan added at the end provide almost all the fat. |
| Croissant | 406 | 1 pc (60 g) ≈ 245 kcal | Puff pastry is half dough and half butter. |
| Schnitzel | 280 | serving 180 g ≈ 505 kcal | Breading absorbs oil: without it, the meat is about 33% lighter. |
| Ratatouille | 60 | serving 250 g ≈ 150 kcal | One of the lightest hot dishes in the table. |
| Tiramisu | 300 | serving 120 g ≈ 360 kcal | Mascarpone is a cheese with about 40% fat, hence the figure. |
| Chakhokhbili | 130 | serving 250 g ≈ 325 kcal | Chicken is stewed in tomatoes, not fried, hence moderate fat. |
| Lobio | 130 | serving 200 g ≈ 260 kcal | Beans provide both protein and fiber: more filling than the calorie count suggests. |
| Pkhali | 150 | serving 100 g ≈ 150 kcal | Vegetables with walnuts. The nuts make the appetizer heavier than it seems. |
| Satsivi | 230 | serving 200 g ≈ 460 kcal | The walnut sauce is fattier than the chicken itself. |
| Ajapsandali | 90 | serving 250 g ≈ 225 kcal | Eggplant absorbs oil like a sponge; it is the main source of calories here. |
| Chakapuli | 110 | serving 250 g ≈ 275 kcal | Lamb in wine and herbs, not fried. |
| Halushky (dumplings) | 150 | serving 250 g ≈ 375 kcal | Boiled, without cracklings. Add 50% if served with cracklings. |
| Krucheniki (meat rolls) | 200 | 2 pcs (200 g) ≈ 400 kcal | Meat rolls with filling; the filling determines the variation. |
| Banosh | 190 | serving 250 g ≈ 475 kcal | Cornmeal porridge made with sour cream, bryndza cheese, and cracklings. |
| Kholodets (aspic) | 110 | serving 150 g ≈ 165 kcal | Almost pure protein and fat; no carbohydrates at all. |
| Salo (cured pork fat) | 800 | slice 20 g ≈ 160 kcal | The most calorie-dense per 100 g in this table, but the portion is the smallest. |
| Kyiv cake | 400 | slice 100 g ≈ 400 kcal | Meringue, nuts, and buttercream — each layer is calorie-dense on its own. |
| Shurpa | 70 | 350 g bowl ≈ 245 kcal | Rich, but still a soup: fat from the lamb broth can be skimmed off. |
| Samsa | 280 | 1 pc (150 g) ≈ 420 kcal | With lamb and tail fat; chicken version is about a quarter lighter. |
| Dimlama | 100 | 300 g serving ≈ 300 kcal | Meat and vegetables stewed in layers, without frying — hence the moderate count. |
| Chuchvara | 220 | 250 g serving ≈ 550 kcal | Small dumplings; lighter in broth, heavier when fried. |
| Hanum | 210 | 250 g serving ≈ 525 kcal | Steamed roll: same dough and filling as manti, but in one piece. |
| Naryn | 210 | 250 g serving ≈ 525 kcal | Thin noodles with boiled meat and kazy (horse meat sausage). |
| Burger | 250 | 1 pc (220 g) ≈ 550 kcal | Single with beef and cheese. Double is twice as much; sauce adds more. |
| Hot dog | 270 | 1 pc (150 g) ≈ 405 kcal | Sausage and bun are roughly equal; toppings are counted separately. |
| French fries | 310 | medium serving 130 g ≈ 400 kcal | Deep-fried: half the calories come from oil, not the potato. |
| Nuggets | 290 | 6 pcs (100 g) ≈ 290 kcal | Breading and deep-frying provide more fat than the chicken meat itself. |
| BBQ wings | 260 | 6 pcs (250 g) ≈ 650 kcal | Sweet sauce adds carbohydrates, skin adds fat. |
| Ribeye steak | 290 | 300 g steak ≈ 870 kcal | Marbling is fat: lean tenderloin is almost twice as light. |
| Pancakes | 230 | 3 pcs (150 g) ≈ 345 kcal | Without syrup. Maple syrup adds about 50 kcal per tablespoon. |
| Cheesecake | 320 | 120 g slice ≈ 385 kcal | Cream cheese and shortcrust base — fat in both layers. |
| Hummus | 165 | 100 g serving ≈ 165 kcal | Tahini and oil provide more than half the calories; chickpeas themselves provide less. |
| Falafel | 330 | 5 pcs (150 g) ≈ 495 kcal | Deep-fried: baked version has about a third less. |
| Moussaka | 145 | 300 g serving ≈ 435 kcal | Eggplant absorbs oil during frying — that is where the fat hides. |
| Dolma | 180 | 6 pcs (180 g) ≈ 325 kcal | Lamb version is significantly higher than beef or lean versions. |
| Gazpacho | 35 | 300 g bowl ≈ 105 kcal | The lightest dish in the section; oil and bread in the recipe can double the count. |
| Paella | 160 | 350 g serving ≈ 560 kcal | Seafood version is lighter than the one with chorizo sausage. |
| Spanish tortilla | 200 | 150 g slice ≈ 300 kcal | Potatoes are simmered in oil, which remains in the dish. |
| Bruschetta | 200 | 2 pcs (100 g) ≈ 200 kcal | Tomato is the lightest; ricotta or prosciutto versions are noticeably higher. |
| Caprese | 190 | 200 g serving ≈ 380 kcal | Almost all calories come from mozzarella and oil. |
| Minestrone | 50 | 300 g bowl ≈ 150 kcal | With pasta and beans, it is higher than a purely vegetable version. |
| Pasta with pesto | 250 | 250 g serving ≈ 625 kcal | Pesto consists of oil, nuts, and cheese: two tablespoons of sauce weigh more than the pasta. |
| Shakshuka | 110 | 300 g serving ≈ 330 kcal | Without bread. Count pita and focaccia separately. |
| Tabbouleh | 120 | 150 g serving ≈ 180 kcal | More herbs than bulgur, hence the low calorie count. |
| Baba ghanoush | 130 | 100 g serving ≈ 130 kcal | Lighter than hummus: eggplant instead of chickpeas, but the tahini is the same. |
| Souvlaki | 210 | 2 skewers 200 g ≈ 420 kcal | The meat itself; pita and sauce add about the same amount. |
| Gyros | 215 | 1 pc (300 g) ≈ 645 kcal | Tzatziki sauce is about half as caloric as garlic mayonnaise sauce. |
| Tzatziki | 90 | 100 g serving ≈ 90 kcal | Made with Greek yogurt; sour cream versions are higher in calories. |
| Panzanella | 130 | 200 g serving ≈ 260 kcal | Bread absorbs the dressing, so the oil is counted in full here. |
| Focaccia | 270 | 100 g piece ≈ 270 kcal | Contains more oil in the dough and on top than regular bread. |
| Grilled dorade | 120 | 250 g fish ≈ 300 kcal | One of the best protein-to-calorie options. |
| Nigiri sushi | 145 | 6 pcs (180 g) ≈ 260 kcal | Rice with sugar and vinegar provides almost all the carbohydrates. |
| California rolls | 175 | 8 pcs (250 g) ≈ 440 kcal | Mayonnaise-based sauce inside is the main source of fat. |
| Miso soup | 35 | 250 g bowl ≈ 88 kcal | Low in calories, but significant in sodium: miso is salty. |
| Ramen | 110 | 600 g bowl ≈ 660 kcal | Tonkotsu with pork broth is twice as caloric as shoyu with chicken broth. |
| Udon | 130 | 350 g serving ≈ 455 kcal | Noodles provide almost all the carbohydrates; wok-style with oil is higher than soup-style. |
| Tempura | 250 | 150 g serving ≈ 375 kcal | Batter and deep-frying: vegetable tempura is not lighter than shrimp tempura. |
| Gyoza | 220 | 6 pcs (150 g) ≈ 330 kcal | Pan-fried in oil; steamed versions are about a quarter lighter. |
| Yakitori | 190 | 3 skewers 150 g ≈ 285 kcal | Sweet tare sauce adds carbohydrates; thigh meat is fattier than breast. |
| Tonkatsu | 280 | 200 g serving ≈ 560 kcal | Breadcrumbs absorb oil — that is what creates the difference from regular pork. |
| Onigiri | 170 | 1 pc (120 g) ≈ 205 kcal | Almost pure rice; fillings with mayonnaise increase the count significantly. |
| Tom yum | 70 | 350 g serving ≈ 245 kcal | Clear version; with coconut milk, the calorie count is twice as high. |
| Tom kha | 110 | 350 g serving ≈ 385 kcal | Coconut milk provides almost all the fat and most of the calories. |
| Pad thai | 200 | 300 g serving ≈ 600 kcal | Tamarind sauce is sweet, peanuts on top add fat. |
| Pho bo | 80 | 500 g bowl ≈ 400 kcal | One of the lightest soups in this section: broth, rice noodles, lean beef. |
| Spring rolls | 110 | 3 pcs (150 g) ≈ 165 kcal | Fresh in rice paper. Deep-fried versions are two to three times higher. |
| Kimchi | 30 | 100 g serving ≈ 30 kcal | Almost no calories, high in sodium — this is a brine-cured preparation. |
| Bibimbap | 130 | 400 g serving ≈ 520 kcal | Sesame oil and gochujang sauce add more than it seems. |
| Bulgogi | 200 | 200 g serving ≈ 400 kcal | The marinade is sweet: sugar and pear provide carbohydrates for this meat dish. |
| Tteokbokki | 190 | 250 g serving ≈ 475 kcal | Rice cakes plus sweet and spicy sauce — almost pure carbohydrates. |
| Peking duck | 340 | 150 g serving ≈ 510 kcal | With skin. Without it, it is about half as light; pancakes and sauce are counted separately. |
| Kung Pao chicken | 220 | 250 g serving ≈ 550 kcal | Peanuts and wok oil are the main sources of fat in this dish. |
| Sweet and sour chicken | 190 | 250 g serving ≈ 475 kcal | The sauce is sweet, and the chicken batter absorbs oil. |
| Egg fried rice | 165 | 250 g serving ≈ 410 kcal | Cooked in oil, so it is about 1.5 times more caloric than boiled rice. |
| Beef wok noodles | 175 | 350 g serving ≈ 610 kcal | Wok sauces are salty and sweet at the same time: sodium and sugar combined. |
| Chicken curry | 150 | 300 g serving ≈ 450 kcal | Significantly higher with coconut milk than with a tomato base. |
| Tikka masala | 170 | 300 g serving ≈ 510 kcal | Cream in the sauce provides more fat than the chicken itself. |
| Naan | 300 | 1 pc (100 g) ≈ 300 kcal | With garlic and butter on top, add about 50 kcal per flatbread. |
| Dal | 110 | 250 g serving ≈ 275 kcal | Lentil-based: high in protein and fiber per calorie. |
| Satay | 220 | 3 skewers 150 g ≈ 330 kcal | Peanut sauce adds about 90 kcal per tablespoon. |
| Dim sum | 180 | 4 pcs (120 g) ≈ 215 kcal | Steamed. Fried versions are about a third more caloric. |
Why a table does not replace a photo. The spread within a single dish reaches threefold: turkey shashlik is 100 kcal per 100 g, pork neck is 290. A table gives you the middle; a photo gives you your plate and its weight.
How to use these numbers
Per-100 g values tell you about the food itself: borscht is light, khachapuri is not. Per-serving values tell you about your day: a bowl of borscht and one khachapuri differ fourfold.
If you are counting to manage weight, a 10–15% error on a single dish does not matter — the week's total does. If you are counting for medical reasons, neither a table nor a photo is enough: that needs scales and the manufacturer's figures.
This reference is for information only and does not replace advice from your doctor.