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How many calories are in these foods?

Calories, protein and portion sizes of common Balkan foods, with tips to make them lighter.

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

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

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

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

Fruit, vegetables, nuts and sauces

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

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