How many calories are in these foods?
Calories, protein and portion sizes of common Balkan foods, with tips to make them lighter.
Balkan dishes
🥧Meat burekA piece · 220 g616 kcal🥧Cheese burekA piece · 220 g660 kcal🥬Spinach pie (pite)A piece · 220 g506 kcal🧀Cheese pie (pite)A piece · 220 g638 kcal🫘Pasul (bean stew)A plate · 350 g403 kcal🥞FlijaA piece · 150 g450 kcal🍢Qebapa (kebabs)5 pieces · 150 g390 kcal🍔PljeskavicaOne pljeskavica · 220 g550 kcal🍲Tavë kosi (lamb and yogurt bake)A plate · 350 g560 kcal🥬Sarma (stuffed cabbage rolls)One roll · 70 g98 kcal🫑Stuffed peppersOne pepper · 200 g220 kcal🍆MoussakaA plate · 350 g525 kcal🍜Chicken soupA bowl · 300 g120 kcal🥗Shopska saladA plate · 250 g200 kcal🥗Green salad with oilA bowl · 200 g140 kcal🌶️AjvarA tablespoon · 20 g18 kcal
Pastries, sweets and fast food
🍞Pogaça (bread)A piece · 100 g300 kcal🥐Kifle (bread roll)One kifle · 50 g165 kcal🫓Petulla (fried dough)One piece · 50 g165 kcal🍯BaklavaA piece · 80 g352 kcal🍩TulumbaOne piece · 40 g152 kcal🍰Trileçe (milk cake)A piece · 150 g375 kcal🥐CroissantOne croissant · 60 g244 kcal🍩DoughnutOne doughnut · 70 g298 kcal🍪Gurabije (shortbread cookie)One cookie · 20 g96 kcal🍫Milk chocolate4 squares · 25 g134 kcal🍨Ice creamOne scoop · 60 g124 kcal🍕PizzaA slice · 110 g293 kcal🍔HamburgerOne burger · 220 g634 kcal🌯Gyro wrapOne wrap · 350 g644 kcal🍗Chicken nuggets6 nuggets · 100 g307 kcal🌭Hot dogOne hot dog · 100 g296 kcal🐟Fish and chipsA portion · 400 g800 kcal🍗Fried chickenOne piece · 100 g241 kcal🥪Club sandwichOne sandwich · 250 g585 kcal🥨Soft pretzelOne pretzel · 115 g397 kcal🥞Pancakes3 pancakes · 120 g338 kcal🧇WaffleOne waffle · 75 g280 kcal🍞French toast2 slices · 130 g355 kcal🥯BagelOne bagel · 105 g289 kcal🥑Avocado toastOne slice · 100 g210 kcal🍰TiramisuA piece · 120 g424 kcal🍰CheesecakeA slice · 125 g499 kcal🍫BrownieA piece · 60 g243 kcal🍪Chocolate chip cookieOne cookie · 30 g148 kcal🧁Blueberry muffinOne muffin · 115 g434 kcal🍩Churros3 churros · 75 g314 kcal
Dairy and deli meats
🧀White cheese (feta-style)A slice · 30 g82 kcal🧀Kashkaval (yellow cheese)A slice · 25 g88 kcal🥄Kajmak (clotted cream)A tablespoon · 20 g66 kcal🥛AyranA glass · 250 ml93 kcal🥛Plain yogurtA glass · 200 g122 kcal🥣Greek yogurtA pot · 170 g160 kcal🥛MilkA glass · 250 ml153 kcal🌭Sujuk (sausage)A few slices (50 g) · 50 g200 kcal🥓SalamiTwo slices · 30 g113 kcal🥓MortadellaA slice · 20 g62 kcal
Eggs, bread, meat and sides
🥚Boiled eggOne egg · 50 g78 kcal🍳Fried eggOne egg · 60 g115 kcal🍞White breadA slice · 35 g93 kcal🍞Whole wheat breadA slice · 35 g89 kcal🫓Somun (flatbread)Half a flatbread · 75 g206 kcal🍚Cooked riceA plate · 200 g258 kcal🍝Cooked pastaA plate · 250 g393 kcal🍟French friesA portion · 150 g434 kcal🥔Boiled potatoesA plate · 200 g172 kcal🍗Chicken breastOne breast · 150 g242 kcal🥩Beef steakA steak · 200 g478 kcal🐟Canned tunaA can (drained) · 120 g238 kcal🥤Protein shakeOne scoop (30 g) · 30 g120 kcal🥣Oatmeal (with water)A bowl · 250 g160 kcal🥣GranolaA serving · 50 g210 kcal🐟Baked salmonA fillet · 150 g309 kcal🥡Firm tofuHalf a block · 150 g216 kcal🌾Cooked quinoaA plate · 185 g222 kcal🍠Baked sweet potatoOne medium · 150 g135 kcal
Drinks
☕Turkish coffee with sugarA cup · 70 ml40 kcal☕MacchiatoA cup · 150 ml35 kcal☕3-in-1 instant coffeeOne sachet · 18 ml76 kcal🍵Tea with sugarA cup · 200 ml20 kcal🥤ColaA can · 330 ml139 kcal⚡Energy drinkA can · 250 ml108 kcal🧃Orange juiceA glass · 250 ml118 kcal🍺BeerA 0.5 l beer · 500 ml215 kcal🥃RakiaA shot · 50 ml115 kcal🍷Red wineA glass · 150 ml128 kcal🥤Fruit smoothieA glass · 350 ml231 kcal☕Latte (whole milk)A large cup · 350 ml151 kcal☕CappuccinoA cup · 180 ml49 kcal🧋Bubble teaA cup · 500 ml365 kcal
Fruit, vegetables, nuts and sauces
🍎AppleA medium apple · 180 g94 kcal🍌BananaA medium banana · 120 g107 kcal🍊OrangeAn orange · 150 g75 kcal🍐PearA pear · 180 g106 kcal🍇GrapesA bowl · 150 g104 kcal🍉WatermelonA slice · 300 g90 kcal🌴Dates5 dates · 40 g111 kcal🌰WalnutsA handful · 30 g196 kcal🌰AlmondsA handful · 30 g179 kcal🥜PeanutsA handful · 30 g176 kcal🫒Olives10 olives · 40 g46 kcal🍯HoneyA tablespoon · 21 g64 kcal🍅TomatoA tomato · 120 g24 kcal🥒CucumberA cucumber · 200 g32 kcal🥑AvocadoHalf an avocado · 75 g120 kcal🥄MayonnaiseA tablespoon · 15 g102 kcal🍅KetchupA tablespoon · 15 g16 kcal🥭MangoOne mango · 200 g120 kcal🍍PineappleA bowl · 165 g83 kcal🍓StrawberriesA bowl · 150 g48 kcal🥝KiwiOne kiwi · 75 g46 kcal🫐BlueberriesA bowl · 150 g86 kcal
World dishes
🍣Sushi rolls (maki)6 pieces · 150 g155 kcal🍜RamenA bowl · 550 g699 kcal🍜Pad thaiA plate · 350 g539 kcal🍛Chicken tikka masalaA portion · 300 g450 kcal🍚Chicken fried riceA plate · 300 g495 kcal🌮Beef tacosOne taco · 90 g221 kcal🌯BurritoOne burrito · 300 g657 kcal🧀Cheese quesadillaOne quesadilla · 180 g569 kcal🧀Nachos with cheeseA plate · 200 g532 kcal🥘Seafood paellaA plate · 350 g501 kcal🍳Spanish omelette (tortilla)A piece · 150 g210 kcal🍅GazpachoA bowl · 250 ml65 kcal🍝Spaghetti bologneseA plate · 350 g424 kcal🍝LasagnaA piece · 300 g417 kcal🍝Spaghetti carbonaraA plate · 300 g570 kcal🍚Mushroom risottoA plate · 300 g420 kcal🧆Falafel5 pieces · 85 g283 kcal🥣HummusA small bowl · 100 g243 kcal🌯Chicken shawarma wrapOne wrap · 300 g600 kcal🍚CouscousA plate · 200 g222 kcal🍜Beef phoA bowl · 650 g501 kcal🍲BibimbapA bowl · 450 g342 kcal🥟Pork dumplings6 pieces · 150 g170 kcal🥢Spring rolls2 rolls · 120 g300 kcal🍱Salmon poke bowlA bowl · 450 g653 kcal🥗Chicken caesar saladA bowl · 300 g450 kcal🥗Greek saladA bowl · 250 g288 kcal🍖SchnitzelOne schnitzel · 200 g510 kcal🌭BratwurstOne sausage · 100 g333 kcal🥪Croque monsieurOne sandwich · 200 g524 kcal🥧Quiche lorraineA slice · 150 g581 kcal🧀Mac and cheeseA plate · 250 g558 kcal
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