The Surprising Calorie Count of a Pub Favourite
A pub mixed grill is a legendary dish known for its generous portions and hearty ingredients. However, its significant calorie load is often overlooked. The average pub mixed grill can range anywhere from 1,200 to over 1,800 calories, which can represent a substantial portion of an adult's recommended daily intake. The specific value depends on the components included, their preparation, and the portion size. A "mega" or "ultimate" mixed grill from a chain like Sizzling Pubs has been recorded at over 1,800 calories, before any sauces or drinks are added.
Deconstructing the Mixed Grill: Calories by Component
The reason for the high calorie density lies in the meal's individual elements. Each piece contributes significantly to the total, with fatty meats and fried sides being the primary culprits. Below is a list of typical components and their approximate calorie contributions:
- Steak: A 4oz rump steak can add around 285-300 calories, depending on the fat content and cooking method.
- Gammon Steak: Often higher in sodium and fat, a gammon steak can be around 300-350 calories.
- Sausages: Two standard pork sausages can easily contribute 400-500 calories due to their high-fat content.
- Chicken Breast: A grilled chicken breast can add a significant protein boost for around 300-330 calories.
- Fried Egg: The addition of a fried egg will add approximately 100 calories, primarily from the oil used for frying.
- Chips: A standard portion of thick-cut, fried chips is a major calorie contributor, often ranging from 350 to over 500 calories.
- Additional Items: Items like onion rings, sauces, or garlic bread can push the total even higher.
Portion Control and Preparation: Key to Calorie Management
Not all mixed grills are created equal. Many pubs offer different sizes, from a standard mixed grill to a 'large' or 'mega' version. Always check the menu for a description and consider a smaller portion if available. Another significant factor is how the meal is cooked and prepared. While grilling is generally a healthier cooking method than frying, many pub kitchens use excess oil to cook the various components, adding calories unnecessarily. Trimming visible fat from meat before cooking and using a non-stick surface can help reduce the final calorie count.
A Healthier Pub Mixed Grill: Customising Your Meal
Making smarter choices can drastically reduce the calorie count without sacrificing the pub experience. Here are some modifications you can request:
- Swap your sides: Instead of chips, ask for a salad with a light dressing on the side or a jacket potato. Jacket potatoes are a great option, as a medium one without butter is significantly lower in calories.
- Choose your cuts: Opt for leaner cuts of meat, such as skinless chicken breast or a sirloin steak with the fat trimmed.
- Limit processed items: Sausages and black pudding are often high in fat and calories. Consider replacing them with extra lean meat or more vegetables.
- Request no added fat: Ask for your meat to be grilled with no additional oil. Many kitchens can accommodate this simple request.
- Be mindful of extras: Sauces, gravy, and butter can all add hidden calories. Ask for them on the side or omit them entirely.
Comparison Table: Standard vs. Healthier Mixed Grill
To illustrate the impact of these choices, here is a comparison of a typical pub mixed grill and a healthier, customised alternative.
| Component | Standard Pub Mixed Grill (Approx. Calories) | Healthier Mixed Grill (Approx. Calories) |
|---|---|---|
| Rump Steak | 300 | 250 (Leaner cut) |
| Pork Sausages (x2) | 450 | 180 (Leaner chicken sausage) |
| Gammon Steak | 350 | 250 (Smaller portion, fat trimmed) |
| Fried Egg | 100 | 75 (Poached or griddled) |
| Chips | 400 | 250 (Jacket Potato or Sweet Potato Fries) |
| Peas/Tomato | 50 | 50 (Same) |
| Total | ~1,650 kcal | ~1,055 kcal |
Note: Calorie estimates are for guidance and will vary by portion size and preparation.
The Takeaway: It's All About Balance
Enjoying a pub mixed grill doesn't have to ruin your diet. Awareness of the high calorie content is the first step. By making strategic adjustments to your order, you can still enjoy the experience while making it a more balanced and manageable meal within your daily calorie goals. Choosing leaner meats, swapping fatty sides for healthier options, and controlling portion sizes are all effective strategies for a more mindful dining experience.
Conclusion
The calorie content of a pub mixed grill can be surprisingly high, often exceeding 1,200 calories per plate due to multiple high-fat meats and large portions of fried sides. However, armed with the right knowledge, it is possible to significantly reduce this total. By choosing smaller, leaner cuts of meat, asking for alternative sides like a jacket potato or salad, and being mindful of added oils and sauces, you can transform this indulgent meal into a more balanced and diet-friendly option. A little forethought goes a long way in enjoying your pub meal without derailing your nutritional goals.
