Guide
Calories in Popular American Foods
Burgers, pizza, burritos and a big coffee on the way to work: these are the foods most Americans eat every week. Here's roughly how many calories each one has, where the hidden calories usually come from, and simple swaps that make a real difference.
Fast food
| Food | Typical serving | Calories |
|---|---|---|
| Cheeseburger, single patty | 1 sandwich | 300–350 |
| Double cheeseburger | 1 sandwich | 450–550 |
| Crispy chicken sandwich | 1 sandwich | 450–650 |
| Chicken nuggets | 10 pieces | 420–480 |
| French fries | Medium | 320–380 |
| French fries | Large | 480–520 |
| Hot dog with bun | 1 | 250–320 |
| Pepperoni pizza | 1 slice, large 14-inch | 300–350 |
| Cheese pizza | 1 slice, large 14-inch | 270–310 |
Restaurant and takeout meals
| Food | Typical serving | Calories |
|---|---|---|
| Burrito with rice, beans, meat, cheese and sour cream | 1 large | 900–1,200 |
| Burrito bowl, same fillings | 1 bowl | 650–900 |
| Beef tacos | 3 tacos | 450–650 |
| Buffalo wings with ranch or blue cheese | 10 wings | 900–1,100 |
| Chicken Caesar salad | Restaurant entrée | 700–1,000 |
| Spaghetti and meatballs | Restaurant plate | 900–1,200 |
| BBQ pork ribs | Half rack | 700–1,000 |
| Mac and cheese | 1 cup | 400–550 |
| Grilled chicken breast with vegetables | Restaurant plate | 400–600 |
Breakfast
| Food | Typical serving | Calories |
|---|---|---|
| Bagel with cream cheese | 1 bagel, 2 tbsp | 360–450 |
| Pancakes with butter and syrup | Stack of 3 | 500–700 |
| Egg and cheese breakfast sandwich | 1 | 300–450 |
| Breakfast sandwich with sausage | 1 | 450–550 |
| Blueberry muffin, coffee shop size | 1 | 400–500 |
| Glazed donut | 1 | 190–260 |
| Oatmeal with banana | 1 bowl | 250–300 |
Drinks and snacks
| Food or drink | Typical serving | Calories |
|---|---|---|
| Soda | 12 oz can | 140–150 |
| Soda | 20 oz bottle | 240–250 |
| Latte, whole milk | 16 oz | 190–260 |
| Blended iced coffee with whipped cream | 16 oz | 350–450 |
| Milkshake | 16 oz | 500–750 |
| Potato chips | 1 oz bag | 150–160 |
| Bakery chocolate chip cookie | 1 large | 250–400 |
| Ice cream | 1 cup | 270–500 |
Ranges are estimates based on USDA FoodData Central and typical portion sizes at US chains and restaurants. Exact numbers vary by brand and recipe, so check the nutrition page of the place you're ordering from.
Where the hidden calories are
- Portion size. Restaurant plates are often twice the size of a standard serving. A "single" pasta dish can be enough for two meals.
- Sauces and dressings. Two ounces of ranch or Caesar dressing adds 250 to 300 calories. That's why a big salad can top a double cheeseburger.
- Drinks. A large soda with a meal can add 300 calories. A sweet coffee drink every morning adds up to 2,500 to 3,000 calories a week.
- Sides. Fries, chips and garlic bread often carry as many calories as the main dish.
- Cheese and sour cream. They're easy to add and easy to forget. Each scoop or slice is often around 100 calories.
Easy swaps that save calories
| Instead of | Try | You save about |
|---|---|---|
| Burrito | Burrito bowl, light on cheese and sour cream | 300–400 |
| Large fries | Small fries or a side salad | 250–350 |
| 20 oz soda | Diet soda, sparkling water or unsweet iced tea | 240 |
| Crispy chicken sandwich | Grilled chicken sandwich | 150–250 |
| Blended iced coffee | Iced coffee with a splash of milk | 300 |
| Dressing poured on | Dressing on the side, dip your fork | 150–200 |
| Bagel with cream cheese | Two eggs on whole wheat toast | 100–150 |
Use the calories on the menu
In the US, restaurant chains with 20 or more locations have to show calories on their menus and menu boards. It's one of the most useful tools you have. Glance at the number before you order, and you'll often find a lighter option you'd enjoy just as much.
Fitting your favorites into your week
You don't have to give up burgers or pizza to lose weight. What matters is your total across the week. If you know a big meal is coming, eat a little lighter at breakfast and lunch, and add an extra walk. The cheat meal burn off calculator shows how long it takes to walk off a meal, and the calorie deficit calculator tells you how many calories you have to play with each day.
This article is general information, not medical advice. If you have a health condition, are pregnant or take regular medication, check with your doctor before changing how you eat.