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 GuideSnacks & Desserts · Obesity
Smart snacks and how to enjoy sweets occasionally.
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, .
Air-popped popcorn
popcorn
Light and filling (about 93 kcal per portion) — a good everyday choice.
Portion: 3 cups (about 24 g)
Almonds
badam, lawz
Light and filling (about 87 kcal per portion) — a good everyday choice.
Portion: 10–12 almonds (about 15 g)
Honey
asal, pulot, shahad
Light and filling (about 64 kcal per portion) — a good everyday choice.
Portion: 1 tablespoon (about 21 g)
Roasted chana
bhuna chana, chickpea snack
Light and filling (about 110 kcal per portion) — a good everyday choice.
Portion: small handful (about 30 g)
Roasted makhana
fox nuts, lotus seeds
Light and filling (about 100 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 25 g)
Table sugar
asukal, cheeni, sukkar
Light and filling (about 16 kcal per portion) — a good everyday choice.
Portion: 1 teaspoon (about 4 g)
Walnuts
akhrot, jawz
Light and filling (about 98 kcal per portion) — a good everyday choice.
Portion: 6–7 halves (about 15 g)
Dark chocolate (70%+)
dark chocolate
About 120 kcal per portion — measure the portion and fill up on vegetables.
Portion: 2 squares (about 20 g)
Peanuts
ful sudani, mani, moongphali
About 170 kcal per portion — measure the portion and fill up on vegetables.
Portion: small handful (about 30 g)
Pistachios
fustuq, pista
About 159 kcal per portion — measure the portion and fill up on vegetables.
Portion: about 30 nuts (about 30 g)
Baklava
baklawa
Energy-dense (about 230 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 2 small pieces (about 50 g)
Banana chips
kaya varuthathu
Energy-dense (about 155 kcal per portion) — easy to overeat. Keep for occasions.
Portion: small handful (about 30 g)
Besan ladoo
laddu
Energy-dense (about 180 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 piece (about 40 g)
Bibingka
rice cake
Energy-dense (about 280 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 piece (about 100 g)
Digestive biscuits
biskut, cookies
Energy-dense (about 140 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 2 biscuits (about 30 g)
French fries
chips, fries
Energy-dense (about 365 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 medium portion (about 117 g)
Gulab jamun
gulab jaman
Energy-dense (about 150 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 small piece (about 40 g)
Halo-halo
halu-halo
Energy-dense (about 350 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 glass (about 300 g)
Ice cream
kulfi (similar), sorbetes
Energy-dense (about 137 kcal per portion) — easy to overeat. Keep for occasions.
Portion: ½ cup (about 66 g)
Jalebi
jilapi, zulbia
Energy-dense (about 200 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 2 small pieces (about 50 g)
Kheer (rice pudding)
firni, payesh
Energy-dense (about 180 kcal per portion) — easy to overeat. Keep for occasions.
Portion: ½ cup (about 120 g)
Kunafa
knafeh
Energy-dense (about 380 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 piece (about 100 g)
Leche flan
flan
Energy-dense (about 220 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 thin slice (about 80 g)
Lumpiang shanghai
fried spring rolls
Energy-dense (about 300 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 4 pieces (about 100 g)
Luqaimat
awamat, lokma
Energy-dense (about 260 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 5 pieces (about 60 g)
Medu vada
uddina vade, ulundu vadai
Energy-dense (about 260 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 2 pieces (about 80 g)
Milk chocolate
chocolate bar
Energy-dense (about 215 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 small bar (about 40 g)
Namkeen mixture
bombay mix, chevda
Energy-dense (about 160 kcal per portion) — easy to overeat. Keep for occasions.
Portion: small handful (about 30 g)
Pakora
bhajia, pakoda
Energy-dense (about 280 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 5–6 pieces (about 100 g)
Payasam
kheer (South Indian), paysam
Energy-dense (about 200 kcal per portion) — easy to overeat. Keep for occasions.
Portion: ½ cup (about 120 g)
Pizza
pizza
Energy-dense (about 540 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 2 slices (about 200 g)
Rasmalai
ras malai
Energy-dense (about 190 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 piece (about 80 g)
Samosa
sambusa, samsa
Energy-dense (about 262 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 medium (about 100 g)
Suji halwa
sheera, sooji halwa
Energy-dense (about 330 kcal per portion) — easy to overeat. Keep for occasions.
Portion: ½ cup (about 100 g)
Taho
silken tofu with syrup
Energy-dense (about 220 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 cup (about 250 g)
Turon
banana lumpia
Energy-dense (about 220 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 piece (about 80 g)
Umm Ali
om ali
Energy-dense (about 380 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 small bowl (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, .