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 GuideInternational Foods · Obesity
Common foods eaten around the world.
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)
Apple
mansanas, seb, tuffah
Light and filling (about 78 kcal per portion) — a good everyday choice.
Portion: 1 small (about 150 g)
Avocado
abukado, butter fruit
Light and filling (about 80 kcal per portion) — a good everyday choice.
Portion: ¼ fruit (about 50 g)
Banana
kela, mauz, saging
Light and filling (about 89 kcal per portion) — a good everyday choice.
Portion: 1 small (about 100 g)
Black coffee
kahwa (black), kape
Light and filling (about 2 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 240 g)
Boiled potato
aloo, batata, patatas
Light and filling (about 130 kcal per portion) — a good everyday choice.
Portion: 1 medium (about 150 g)
Boiled sweet potato (kamote)
camote, shakarkandi
Light and filling (about 100 kcal per portion) — a good everyday choice.
Portion: 1 medium (about 130 g)
Broccoli
brokoli
Light and filling (about 55 kcal per portion) — a good everyday choice.
Portion: 1 cup cooked (about 156 g)
Brown rice
red rice, unpolished rice
Light and filling (about 123 kcal per portion) — a good everyday choice.
Portion: ½ cup cooked (about 100 g)
Carrot
gajar, jazar, karot
Light and filling (about 25 kcal per portion) — a good everyday choice.
Portion: 1 medium (about 61 g)
Cauliflower
gobi, qarnabeet
Light and filling (about 28 kcal per portion) — a good everyday choice.
Portion: 1 cup cooked (about 124 g)
Cheddar cheese
cheese, keso
Light and filling (about 120 kcal per portion) — a good everyday choice.
Portion: 1 slice / 30 g (about 30 g)
Chickpeas (boiled)
garbanzos, hummus beans, kabuli chana
Light and filling (about 135 kcal per portion) — a good everyday choice.
Portion: ½ cup (about 82 g)
Cornflakes
breakfast cereal
Light and filling (about 110 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 30 g)
Cucumber salad
kheera, khiyar, pipino
Light and filling (about 18 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 120 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)
Full-cream milk
whole milk
Light and filling (about 150 kcal per portion) — a good everyday choice.
Portion: 1 cup (250 ml) (about 250 g)
Grapes
angoor, inab, ubas
Light and filling (about 52 kcal per portion) — a good everyday choice.
Portion: 15 grapes (about 75 g)
Green tea
sabz chai, shai akhdar
Light and filling (about 2 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 240 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)
Honey
asal, pulot, shahad
Light and filling (about 64 kcal per portion) — a good everyday choice.
Portion: 1 tablespoon (about 21 g)
Kidney beans (boiled)
frijoles, rajma (plain)
Light and filling (about 113 kcal per portion) — a good everyday choice.
Portion: ½ cup (about 90 g)
Kiwi fruit
kiwi
Light and filling (about 46 kcal per portion) — a good everyday choice.
Portion: 1 medium (about 75 g)
Low-fat milk
gatas, skimmed milk, toned milk
Light and filling (about 105 kcal per portion) — a good everyday choice.
Portion: 1 cup (250 ml) (about 250 g)
Orange / kinnow
burtuqal, dalandan, kinnow, malta
Light and filling (about 61 kcal per portion) — a good everyday choice.
Portion: 1 medium (about 130 g)
Pear
kummathra, nashpati, peras
Light and filling (about 86 kcal per portion) — a good everyday choice.
Portion: 1 small (about 150 g)
Plain Greek yogurt
strained yogurt
Light and filling (about 90 kcal per portion) — a good everyday choice.
Portion: ¾ cup (about 150 g)
Quinoa
kinwa
Light and filling (about 108 kcal per portion) — a good everyday choice.
Portion: ½ cup cooked (about 90 g)
Rolled oats
jai, oatmeal
Light and filling (about 150 kcal per portion) — a good everyday choice.
Portion: ½ cup dry (about 40 g)
Spinach (plain cooked)
kangkong (similar), palak, sabanekh
Light and filling (about 41 kcal per portion) — a good everyday choice.
Portion: 1 cup cooked (about 180 g)
Strawberries
berries, farawla
Light and filling (about 48 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 150 g)
Sweet corn
bhutta, mais
Light and filling (about 77 kcal per portion) — a good everyday choice.
Portion: ½ cup (about 80 g)
Table sugar
asukal, cheeni, sukkar
Light and filling (about 16 kcal per portion) — a good everyday choice.
Portion: 1 teaspoon (about 4 g)
Tofu
soybean curd, tokwa
Light and filling (about 144 kcal per portion) — a good everyday choice.
Portion: 100 g (about 100 g)
Tomato
kamatis, tamatar, tamatim
Light and filling (about 22 kcal per portion) — a good everyday choice.
Portion: 1 medium (about 123 g)
Walnuts
akhrot, jawz
Light and filling (about 98 kcal per portion) — a good everyday choice.
Portion: 6–7 halves (about 15 g)
Water
maa, pani, tubig
Light and filling (about 0 kcal per portion) — a good everyday choice.
Portion: 6–8 glasses a day (about 250 g)
Watermelon
batikh, pakwan, tarbooz
Light and filling (about 45 kcal per portion) — a good everyday choice.
Portion: 1 cup cubes (about 150 g)
White bread
sandwich bread, tasty bread
Light and filling (about 75 kcal per portion) — a good everyday choice.
Portion: 1 slice (about 28 g)
White rice (boiled)
basmati, bhaat, chawal, kanin, ruz
Light and filling (about 130 kcal per portion) — a good everyday choice.
Portion: ½ cup cooked (1 fist) (about 100 g)
Whole-wheat bread
brown bread
Light and filling (about 80 kcal per portion) — a good everyday choice.
Portion: 1 slice (about 32 g)
Whole-wheat pita
brown khubz
Light and filling (about 105 kcal per portion) — a good everyday choice.
Portion: 1 small (about 40 g)
Zero-sugar soft drink
diet cola, zero
Light and filling (about 1 kcal per portion) — a good everyday choice.
Portion: 1 can (330 ml) (about 330 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)
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)
Naan (white flour)
nan, tandoori naan
About 262 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 piece (about 90 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)
Salmon
salmon
About 206 kcal per portion — measure the portion and fill up on vegetables.
Portion: palm-size piece (about 100 g)
Whole-wheat pasta
pasta
About 175 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup cooked (about 140 g)
Beef burger
hamburger
Energy-dense (about 540 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 burger (about 220 g)
Coconut water
buko juice, nariyal pani
Energy-dense (about 46 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 glass (250 ml) (about 240 g)
Cola / soft drink
coke, pepsi, soda
Energy-dense (about 139 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 can (330 ml) (about 330 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)
Ice cream
kulfi (similar), sorbetes
Energy-dense (about 137 kcal per portion) — easy to overeat. Keep for occasions.
Portion: ½ cup (about 66 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)
Orange juice
aseer, fruit juice
Energy-dense (about 110 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 glass (250 ml) (about 250 g)
Pizza
pizza
Energy-dense (about 540 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 2 slices (about 200 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, .