Takeaways are a popular convenience, but their calorie counts are often significantly higher than a home-cooked equivalent. This can have a substantial impact on your nutrition goals, especially if consumed regularly. A 2024 study by Nesta revealed that almost a third of fast-food meals exceed 1,300 calories, far more than the 600 kcal recommended for a single meal. Understanding the caloric realities of different cuisines is the first step toward making more mindful choices.
The Calorie Culprits in Takeaway Food
Several factors contribute to the high-calorie content of takeaway meals:
- Portion Distortion: Takeaway portion sizes are often much larger than standard servings. Main course portions from independent takeaways have been found to contain enough for two people, encouraging overconsumption.
- Cooking Methods: Deep-frying is a common cooking method that saturates food with fat and calories. This includes classics like fish and chips, battered chicken in Chinese food, and many Indian starters.
- Hidden Fats and Sugars: Creamy sauces in curries, sugar-laden sweet and sour dishes, and oil-heavy fried rice or pilau rice all add significant hidden calories. These are often forgotten when estimating a meal's total.
- Added Extras: Accessories like naan bread, prawn crackers, and sugary drinks can dramatically increase the calorie count. An average peshwari naan, for example, can contribute over 700 calories to an Indian meal.
A Guide to Calories in Popular Takeaway Meals
Takeaway calories vary dramatically by cuisine and the specific dish ordered. Here is a closer look at the caloric breakdown of some UK favourites based on data from Nutracheck and other sources.
Indian Takeaway
A full Indian takeaway meal with a creamy main, pilau rice, and naan can easily consume your entire daily calorie recommendation.
- High-Calorie Options: Creamy curries like Chicken Korma (599 kcal), Chicken Tikka Masala (580 kcal), Lamb Rogan Josh (525 kcal), and Garlic Naan (395 kcal) are particularly calorific. A meal with a starter, main, and rice has been found to contain up to 2,287 calories.
- Healthier Swaps: Opt for tomato-based curries like Madras or Jalfrezi. Choose boiled rice over pilau and a chapati over naan. Tandoori chicken is a lean, protein-rich option.
Chinese Takeaway
Fried items and rich sauces are the main sources of calories in Chinese takeaway.
- High-Calorie Options: Sweet and sour battered chicken can exceed 1,000 calories per container, while a large egg-fried rice alone can contain 850 calories. Prawn crackers are also surprisingly high in fat.
- Healthier Swaps: Choose steamed dishes, such as steamed fish or vegetables. Chicken chop suey or Szechuan prawns are lower-fat alternatives. Swap egg-fried rice for plain boiled rice.
Pizza and Kebabs
Pizza often holds the top spot for calorific takeaways, while kebabs can be a mixed bag depending on the type and preparation.
- High-Calorie Options: A 12-inch meat pizza can have over 1,500 calories, while a doner kebab is often greasy and high in fat. A study found some pepperoni pizzas could contain up to 2,300 calories.
- Healthier Swaps: For pizza, choose a smaller, thin-crust base with vegetable toppings. For kebabs, opt for a shish kebab (grilled skewers of meat) with plenty of salad in pitta bread.
Fish and Chips
While a British staple, this can be an extremely calorie-dense meal.
- High-Calorie Options: An average portion of battered fish and chips can easily contain over 800 calories, with fat and calorie content increasing if the oil isn't hot enough.
- Healthier Swaps: Share a portion of chips and ask for thick-cut chips, which absorb less fat. Ask for breaded fish instead of battered, and add a side of mushy peas.
Comparison Table of Average Takeaway Meal Calories
| Cuisine | High-Calorie Example | Average Calories (approx.) | Lower-Calorie Example | Average Calories (approx.) |
|---|---|---|---|---|
| Indian | Chicken Korma with Pilau Rice & Naan | 1,300+ | Chicken Jalfrezi with Boiled Rice & Chapati | 500-700 |
| Chinese | Sweet & Sour Battered Pork with Egg Fried Rice & Prawn Crackers | 1,500+ | Chicken Chop Suey with Boiled Rice | 400-500 |
| Pizza | 12" Meat Feast Pizza | 1,500+ | Small Thin Crust Veggie Pizza | 600-800 |
| Kebab | Large Doner Kebab with Mayo | 700+ | Grilled Shish Kebab in Pitta with Salad | 500-600 |
| Fish & Chips | Average Battered Fish and Chips | 800+ | Breaded Fish with shared portion of chips & mushy peas | 600-700 |
Strategies for Making Healthier Takeaway Choices
Ordering a takeaway doesn't have to ruin your diet. With a little foresight, you can significantly reduce your calorie intake.
Before You Order
- Check the Menu Online: Many chain restaurants and delivery platforms now provide nutritional information, especially in England, where it's mandatory for large businesses. Use this to compare options and make an informed decision.
- Plan Ahead: If you know you're having a takeaway for dinner, adjust your other meals during the day to accommodate the extra calories.
While Ordering
- Ask for Sauces on the Side: Takeaway sauces and dressings are often high in calories. Requesting them on the side gives you control over how much you add.
- Share Portions: Takeaway portions are typically large. Sharing a main course or a side of chips can halve your calorie intake.
- Don't Order Extras: Skip the prawn crackers, bhajis, and garlic bread. These add a significant number of extra calories for minimal nutritional benefit.
- Request Healthier Preparations: Ask for grilled or steamed instead of fried or battered, where possible. Requesting less oil is another effective strategy.
After You Receive Your Food
- Box Half of It: When portions are excessively large, immediately transfer half to a container to save for another meal. This prevents mindless overeating.
- Bulk up with Vegetables: Supplementing your takeaway with extra salad or steamed vegetables you have at home can increase satiety and nutrition without adding excess calories.
Conclusion
Knowing how many calories does a takeaway have is key to managing your nutrition diet effectively. The data clearly shows that many popular takeaway meals contain a large number of calories, often exceeding the recommended allowance for an entire day. However, this doesn't mean you have to avoid them entirely. By being mindful of your choices—opting for lighter preparations like grilled or steamed, managing portion sizes, and being aware of hidden calories in sauces and sides—you can still enjoy the convenience of takeaway food while staying on track with your health goals. It’s about making smarter decisions, not about total restriction.
For more information and tools on calorie counting, consider exploring resources like the Nutracheck app, which provides detailed nutritional data on a wide range of foods.
