The Usual Suspects: Top Calorie Offenders
When examining the nutritional landscape of common takeaway options, several categories stand out for their exceptionally high calorie counts. These meals often combine large portions, deep-fried components, and fatty sauces or toppings, resulting in a single serving that can far exceed a person's caloric needs for a single meal, or even an entire day.
The Indulgent Pizza
Loaded, large pizzas are consistently among the most calorific takeaway options. A study cited by The Guardian noted that a takeaway pizza and chips meal could contain over 3,100 calories. The high density of calories comes from the fatty meats, extra cheese, and thick, refined-flour crusts. For instance, a large Meatfielder pizza from Domino's can contain over 2,600 kcal for the entire pizza.
Monster Burgers and Meal Deals
Extreme burgers, featuring multiple patties, bacon, cheese, and creamy sauces, often top the charts. The calorie count escalates significantly when these burgers are paired with large portions of fries and sugary drinks as part of a meal deal. A Wendy's Triple Baconator meal, for example, can exceed 2,100 calories. Similarly, a large combo meal at many chains can push total calories well into the thousands.
Creamy and Fried Chinese Dishes
Chinese takeaway includes some deceptively high-calorie choices. Fried dishes, especially those with sugary sauces, are major culprits. General Tso's chicken, a popular dish with battered and fried chicken coated in a sweet sauce, can pack around 1,500 calories per order. Egg fried rice, a common side, can add hundreds more calories on its own. Portion sizes in Chinese takeaways are often generous, contributing to higher overall intake.
Rich Indian Curries
Many Indian curries are prepared with rich, creamy sauces that are high in fat and calories. A chicken tikka masala, for instance, can contain over 1,200 calories per serving before adding sides like pilau rice and naan bread. Naan bread itself is calorically dense, and when cooked with butter or garlic, it further increases the calorie load. Opting for tandoori or tomato-based curries can be a lower-calorie alternative.
The Calorie Components of Takeaways
Several factors contribute to the high calorie counts of fast food:
- High Fat Content: Many takeaways are deep-fried or feature high-fat sauces and dressings. Fat contains 9 calories per gram, more than double the calories in protein or carbohydrates, so even small amounts can significantly boost the overall count.
- Added Sugars: Syrupy sauces, sugary beverages, and desserts are ubiquitous in takeaway. Large milkshakes or soda can add hundreds of empty calories.
- Refined Carbohydrates: Buns, pizza crusts, and fried rice are often made from refined white flour, which can spike blood sugar and offers little in terms of nutrients or satiety.
- Large Portion Sizes: Takeaway portions have grown considerably over the years. A single takeaway container of a Chinese dish, for example, is often enough for two people, yet it's frequently eaten alone.
Comparison: Common Takeaway Calorie Ranges
The following table illustrates the potential calorie disparity between different types of takeaway meals, highlighting why some options are more calorically dense than others. Calorie counts can vary significantly by restaurant and portion size.
| Takeaway Meal | Typical Calorie Range (approx.) | Calorie-Heavy Features |
|---|---|---|
| Large Meat Feast Pizza | 2,200 - 3,000+ kcal (whole) | Extra cheese, multiple fatty meats, deep-dish or stuffed crust. |
| Extreme Bacon Burger Combo | 1,500 - 2,200+ kcal | Multiple beef patties, bacon, cheese, large fries, and sugary drink. |
| Creamy Indian Curry Meal | 1,200 - 1,800+ kcal | Rich, coconut-milk-based curry, pilau rice, and naan bread. |
| Deep-Fried Chinese Meal | 1,000 - 1,600+ kcal | Fried chicken or pork, fried rice, and sweet sauce. |
| Doner Kebab with Mayo | 1,000 - 1,300+ kcal | Fatty processed meat, pitta bread, and creamy sauces. |
Making Healthier Takeaway Choices
While high-calorie options dominate the takeaway market, you can still enjoy a meal out while being mindful of your diet. Many restaurants now offer healthier alternatives or allow for customisation.
- Opt for Thin Crust or Lighter Toppings: When ordering pizza, choose a thin crust and load up on vegetable toppings instead of fatty meats and extra cheese.
- Stick to Single Patties and Hold the Sauce: Choose a regular, single-patty burger with plenty of salad and skip the mayonnaise, cheese, and bacon.
- Choose Grilled Over Fried: Opt for a grilled chicken kebab over a doner, or steamed fish and vegetables from a Chinese menu instead of battered and fried items.
- Control Portion Sizes: Takeaway portions are often large enough for two meals. Consider saving half for the next day, or opt for smaller sizes.
- Stay Hydrated with Water: Avoid sugary sodas and large, creamy milkshakes. Instead, choose water or a sugar-free alternative to save hundreds of liquid calories.
- Scrape the Sauces: If ordering an Indian curry, you can remove some of the rich, creamy sauce, or opt for a tomato-based curry like a Madras.
One resource for tracking calories and making healthier decisions is the National Center for Health Research's fast food nutrition guide at https://www.center4research.org/fast-food-menu-nutrition-calories/.
Conclusion: Making Informed Choices
Ultimately, understanding what takeaway is highest in calories is about recognizing patterns in preparation and ingredients. Meals that combine large portions of refined carbohydrates, deep-fried proteins, and creamy or sugary sauces are the most calorically dense. By being mindful of these factors and making strategic swaps, you can indulge in takeaway food occasionally without derailing your nutritional goals.
