Obesity
Health risks of excess weight, management options and a structured diet plan.
Obesity Food Guide — search rice, roti, dal and 200 more foods, rated Green / Amber / Red for calories.
Open the Food GuideProtein Foods · Obesity
Fish, chicken, eggs and paneer help keep you full and steady.
Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Chicken tikka (grilled)
tikka boti
Light and filling (about 150 kcal per portion) — a good everyday choice.
Portion: palm-size piece (about 100 g)
Egg (boiled)
anda, bayd, itlog
Light and filling (about 78 kcal per portion) — a good everyday choice.
Portion: 1 large egg (about 50 g)
Grilled white fish
hammour, machli, samak
Light and filling (about 140 kcal per portion) — a good everyday choice.
Portion: palm-size piece (about 120 g)
Tofu
soybean curd, tokwa
Light and filling (about 144 kcal per portion) — a good everyday choice.
Portion: 100 g (about 100 g)
Aloo gosht
potato meat curry
About 300 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 200 g)
Chicken adobo
adobong manok
About 280 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 serving (about 150 g)
Chicken karahi
kadai chicken
About 260 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 serving (about 150 g)
Egg curry
anda curry, mutta curry
About 260 kcal per portion — measure the portion and fill up on vegetables.
Portion: 2 eggs with gravy (about 200 g)
Grilled bangus (milkfish)
inihaw na bangus
About 230 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 serving (about 120 g)
Grilled chicken breast
chicken breast
About 165 kcal per portion — measure the portion and fill up on vegetables.
Portion: palm-size piece (about 100 g)
Haleem
daleem, harees (South Asian)
About 300 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 200 g)
Kerala fish curry
meen curry, meen kuzhambu
About 260 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 200 g)
Longganisa
longanisa
About 280 kcal per portion — measure the portion and fill up on vegetables.
Portion: 2 pieces (about 80 g)
Palak paneer
saag paneer
About 280 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 200 g)
Paneer
chenna, cottage cheese (Indian)
About 160 kcal per portion — measure the portion and fill up on vegetables.
Portion: 50 g (matchbox size × 2) (about 50 g)
Paneer tikka
tandoori paneer
About 230 kcal per portion — measure the portion and fill up on vegetables.
Portion: palm-size (about 100 g)
Salmon
salmon
About 206 kcal per portion — measure the portion and fill up on vegetables.
Portion: palm-size piece (about 100 g)
Seekh kebab
seekh kabab
About 230 kcal per portion — measure the portion and fill up on vegetables.
Portion: 2 pieces (about 100 g)
Shish tawook
shish taouk
About 230 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 skewer serving (about 150 g)
Sinigang na isda
sinigang
About 180 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 bowl (about 300 g)
Tinola
chicken tinola
About 200 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 bowl (about 300 g)
Tocino
chicken tocino, pork tocino
About 300 kcal per portion — measure the portion and fill up on vegetables.
Portion: 2–3 slices (about 100 g)
Beef burger
hamburger
Energy-dense (about 540 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 burger (about 220 g)
Butter chicken
murgh makhani
Energy-dense (about 440 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 cup (about 200 g)
Chicken chettinad
chettinad kozhi
Energy-dense (about 330 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 cup (about 200 g)
Chicken shawarma wrap
shawerma
Energy-dense (about 520 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 wrap (about 250 g)
Nihari
nahari
Energy-dense (about 380 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 cup (about 200 g)
Pork adobo
adobong baboy
Energy-dense (about 380 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 serving (about 150 g)
Medical disclaimer: All content on this website is for general educational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment, and reading it does not establish a doctor–patient relationship. Always consult a qualified clinician about your own health. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .