Nutrition Diet: What Takeaways Have the Most Calories?

October 10, 2025 •

3 min read

According to a 2024 Nesta study, one in three fast-food meals contains more than double the recommended 600 kcal per meal, making many popular choices surprisingly high in calories. To help you navigate your choices, we will explore what takeaways have the most calories and how you can make more mindful decisions.

Quick Summary

An in-depth analysis of the most calorie-dense takeaway foods, revealing the key ingredients and preparation methods that pack on the energy. It also provides actionable strategies for choosing lighter, healthier options.

Key Points

Deep-Fried Items: Deep-fried foods are among the most calorie-dense takeaways due to absorbed oil.
Pizza Toppings and Crust: Large pizzas with heavy toppings and thick crusts are high in calories from cheese, meat, and large portions.
Creamy Sauces in Curries: Indian curries with excessive cream and ghee are significant sources of fat and calories.
Combo Meals and Add-Ons: Fast-food meal deals with fries and sugary drinks increase calorie and sugar intake.
Portion Control is Key: Large takeaway portions contribute significantly to high calorie intake.
Healthy Swaps Exist: Choosing grilled meats, thin-crust pizzas, and tomato-based sauces can lower calorie counts.

Most people know that takeaway food is often higher in calories, fat, and salt than home-cooked meals. However, the sheer quantity of calories in some popular menu items can be astonishing, often containing a full day's energy recommendation in a single meal. Understanding the common culprits and the reasons for their high-calorie content is the first step toward making more informed dietary choices. Many of the most calorific takeaways combine large portions, deep-frying, and heavy, creamy sauces, which significantly increase their energy density.

The Top Contenders for High-Calorie Takeaways

While independent outlets vary significantly, certain types of takeaway cuisine consistently feature high-calorie items. The worst offenders often combine several energy-dense ingredients and preparation methods. For instance, deep-fried items, combined with fatty meat, cheese, and large portions of refined carbohydrates, create a significant calorie bomb.

Pizza: The Ultimate Calorie Champion

Takeaway pizza frequently tops the charts for highest calorie content. A large, meat-topped, stuffed-crust pizza can contain over 2,600 kcal, often exceeding the average daily calorie allowance for an adult. This energy density comes from the base (deep-pan and stuffed crusts add extra calories), the cheese (a primary source of saturated fat and calories), processed meats (high in fat and sodium), and large portion sizes.

Indian Cuisine: Hidden Cream and Oil

Many popular Indian takeaway dishes are high in fat and calories due to the use of oil, ghee, and cream. Creamy curries like Korma are notorious for high-fat content. Sides such as pilau rice, naan bread, and fried starters like pakoras add hundreds of calories and fat.

Chinese Takeaway: Fried Dishes and Sugary Sauces

While some Chinese food is healthy, popular takeaway items are often the unhealthiest. Deep-fried items like crispy shredded beef and sweet and sour pork balls are high in fat. Egg fried rice adds significant calories compared to plain rice, and sugary sauces increase the overall calorie count.

Burgers and Fried Chicken: Meal Deals and Add-Ons

Burger and fried chicken meal deals are often among the most calorie-dense choices. Combos with large fries and a sugary drink can exceed 1,000 calories. {Link: GoodtoKnow https://www.goodto.com/wellbeing/how-to-have-a-healthy-takeaway-the-best-and-worst-options-on-the-menu-40275}.

Comparison of Takeaway Calories and Fat Content

To illustrate the difference in nutritional value, here is a comparison of some typical takeaway items, based on available nutrition data:


Item	Serving Size	Approximate Calories	Approximate Fat (g)
Domino's Large Meateor Pizza	Whole Pizza	2,742 kcal	132g
Chicken Tikka Masala (Indian)	One serving	1,249 kcal	91g
Five Guys Large Fries	Large portion	1,314 kcal	62g
Sweet and Sour Chicken Balls	One serving with sauce	1,000 kcal	40g
Doner Kebab with Pitta	Medium	998 kcal	30g
Fish & Chips	Average portion	838 kcal	48.3g
Chicken Chow Mein (Chinese)	Serving	361 kcal	8.3g

How to Reduce the Calorie Count in Your Takeaway

Making healthier choices is possible even when ordering takeaway. You can find tips for ordering healthier takeaways on {Link: GoodtoKnow https://www.goodto.com/wellbeing/how-to-have-a-healthy-takeaway-the-best-and-worst-options-on-the-menu-40275}, including choosing grilled over fried options, selecting thin crust pizza with vegetable toppings, avoiding creamy sauces, opting for plain rice, adding extra vegetables, watching sides and drinks, and controlling portion size.

Conclusion

Understanding what takeaways have the most calories is key to enjoying your favorite foods mindfully. While the high-calorie counts of popular options like pizza, creamy curries, and fried dishes can be shocking, you can make strategic swaps to enjoy takeaway meals as an occasional treat without derailing your diet. For additional healthy eating advice, resources like the {Link: WHO https://www.who.int/news-room/fact-sheets/detail/healthy-diet} provide excellent guidance on maintaining a balanced diet.

Frequently Asked Questions

Yes, on average, a large takeaway pizza with heavy toppings and a thick crust is one of the most calorie-dense takeaway options available, often containing more than a person's recommended daily calorie allowance.

To make an Indian takeaway healthier, choose tomato-based or lentil-based curries over creamy ones. Pair your main dish with plain boiled rice and a chapatti instead of pilau rice and naan bread, and add extra vegetables.

For a Chinese takeaway, choose steamed or stir-fried dishes with plenty of vegetables over deep-fried or battered items. Opt for plain steamed rice instead of egg-fried rice, and use sauces sparingly.

Yes, you can make a fast-food burger healthier by opting for a single patty, skipping cheese and bacon, and holding the mayonnaise. Ask for extra salad inside and choose a side salad or small fries instead of a large combo meal.

Meal deals are often high in calories because they combine a main dish (like a burger), a deep-fried side (like fries), and a sugary drink. All three components contribute significantly to the total energy content.

Yes, portion size is a major contributor to high calorie intake. Many takeaway servings are designed to be much larger than a standard single meal, encouraging overeating.

Deep-frying is a significant factor, as food absorbs large amounts of oil, increasing its fat and calorie content. However, other factors like large portion sizes, rich sauces, and heavy toppings also play a huge role.