The short answer
Restaurant and takeaway meals tend to have larger portions and more added fat, sugar and salt than similar meals cooked at home. To enjoy eating out while keeping an eye on your intake: check menu nutrition information where it is available, look for cooking words that signal added fat, ask for sauces and dressings on the side, fill up on vegetables and protein, watch drinks and sides, and estimate generously when you log. One meal out will not undo a good week, so there is no need to be anxious about it.
Why restaurant meals are harder to judge
- Bigger portions. Restaurant servings of pasta, rice, chips and meat are often larger than a typical home portion.
- More cooking fat. Kitchens commonly use generous amounts of butter and oil to add flavour, including in dishes that look light.
- Hidden extras. Glazes, dressings, sugar in sauces, cheese and cream may not be visible on the plate.
- Bread, sides and drinks. Starters, bread baskets, sides and drinks can add as much as the main course.
Read the menu for clues
Some restaurants, particularly larger chains, show calories on menus or publish nutrition information online. Where it is available, it is the easiest way to get a reliable estimate. Where it is not, the menu wording still gives clues.
| Usually lighter | Usually richer |
|---|---|
| Grilled, steamed, poached | Fried, battered, crispy, tempura |
| Baked, roasted, chargrilled | Creamy, buttery, au gratin, loaded |
| Tomato-based sauce | Cream or cheese sauce |
| Broth-based soup | Cream soup, chowder, bisque |
| Dressing on the side | Glazed, sticky, smothered |
Ordering tips that do not feel like dieting
Build your plate around protein and vegetables
Choose a main with a clear protein, such as fish, chicken, steak, tofu or beans, and add a side of vegetables or salad. This tends to be filling without being heavy.
Ask for sauces and dressings on the side
A tablespoon of a creamy dressing or mayonnaise is often around 80 to 100 calories, and restaurant salads can have several. Having it on the side lets you use as much as you actually want.
Choose one indulgence
Rather than starter, bread, main, dessert and cocktails, pick the part you will enjoy most. If dessert is the highlight, perhaps skip the bread; if you love the bread, perhaps share a dessert.
Swap or share sides
Swapping chips for a side salad or vegetables, or sharing a portion of chips, makes a noticeable difference. Many restaurants are happy to make simple swaps.
Watch the drinks
Cocktails, sweet mixers, large glasses of wine and regular soft drinks add up quickly. Alternating alcoholic drinks with water, or choosing sparkling water with lime, keeps you hydrated and lowers the total.
Eat slowly and stop when satisfied
You do not have to finish a large portion. Asking for a box to take the rest home is a perfectly normal choice.
Cuisine-specific ideas
- Italian: tomato-based pasta or a thin-crust pizza with vegetables, plus a salad. See calories in a slice of pizza.
- Burger places: a single patty with salad, sauce on the side and a smaller or shared portion of fries. See calories in a burger.
- Japanese: sashimi, nigiri and simple rolls, with miso soup or edamame. See calories in sushi.
- Indian: tandoori or tikka dishes, dal and plain rice or a chapati, rather than several creamy curries and naan.
- Chinese and Thai: steamed or stir-fried dishes with plenty of vegetables, broth-based soups, and steamed rice rather than fried.
- Mexican: bowls or soft tacos with grilled meat, beans, salsa and salad; go easy on cheese, sour cream and tortilla chips.
How to estimate a restaurant meal
When you log a meal you did not cook, it is sensible to estimate slightly higher than you would at home to account for added fat. A few tips:
- Take a photo before you start, with the whole plate in frame. Our guide to counting calories from a photo explains how.
- Note the cooking method and any visible sauces or oil.
- Compare portions with your hand or the plate, using our guide to estimating portion sizes.
- Remember extras: bread, butter, dips, sides and drinks.
Keep it in perspective
Eating out is about enjoyment and company as well as food. A single restaurant meal, even a large one, has little effect on your progress over weeks and months. What matters is the overall pattern. If you eat out often, the tips above can help; if it is a special occasion, enjoy it and carry on as normal the next day.
Frequently asked questions
How many calories are in a typical restaurant meal?
It varies widely. Many restaurant main courses fall somewhere around 600 to 1,200 calories, and starters, sides, desserts and drinks can add a lot more. Menu nutrition information, where available, gives the best estimate.
What is the healthiest thing to order at a restaurant?
Dishes built around a grilled, baked or steamed protein with vegetables or salad tend to be lighter and filling. Asking for sauces on the side and choosing water or sugar-free drinks also helps.
Should I skip meals before eating out?
It is usually better not to. Arriving very hungry can make it harder to order and eat in a way that suits you. A normal meal earlier in the day, or a light snack, is often a better plan.