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  1. Calories in everyday food/

Same-portion calorie comparison

How many calories are in a mixed side-dish plate?

Oil from frying plus butter and creamy dressing changes a side plate far more than a small change in volume. Add every side separately in Calk.

Mixed side plate: lower- and higher-calorie Calk versions side by side

Same 250 g portion, different choices: starchy vegetables, vegetables, grains, canned and pickled, sauce or added fat, cooking method.

How cooking and added fat change side dishes

In these two examples, the changes are: starchy vegetables — sweet potato → potato, grains — quinoa → white rice, sauce or added fat — tomato paste → butter, sauce or added fat — green onion → mayonnaise 80%, cooking method — grilled → deep-fried, cooking method — deep-fried.

Lower calorie 213 kcal 250 g 85 kcal per 100 g
higher vs lower calorie +266%
Higher calorie 779 kcal 250 g 312 kcal per 100 g
Lower calorie Calk card for Side: 85 kcal per 100 g, protein/fat/carbs 23/12/65 Higher calorie Calk card for Side: 312 kcal per 100 g, protein/fat/carbs 4/70/27
  • Grilled sweet potato, grilled broccoli and quinoa make one plate mostly vegetables and a plain grain.
  • The other plate swaps in fried potato and fried white rice, then adds butter and full-fat mayonnaise.
  • Oil from frying plus creamy dressing changes the calorie density much more than the plate size changes.

Potato, rice, quinoa and vegetable side calories

Calculate calories and macros for buckwheat, rice, pasta, mashed or roasted potato, fries, sweet potato, quinoa and mixed vegetables.

Side dishBuckwheatMashed potatoesRice sidePasta sideFrench friesRoasted potatoesCouscousBulgurPolentaBeansVegetable side

More calorie comparisons for side dishes

Learn more

Questions about calories in side dishes

How do you count calories on a plate with several side dishes?
The two versions shown in Calk contain 213 and 779 kcal per 250 g. Oil from frying plus butter and creamy dressing changes a side plate far more than a small change in volume.
Why is fried potato and rice with butter and mayonnaise higher in calories than grilled vegetables and quinoa?
Grilled sweet potato, grilled broccoli and quinoa make one plate mostly vegetables and a plain grain. The other plate swaps in fried potato and fried white rice, then adds butter and full-fat mayonnaise.
How do I calculate my own mixed side plate?
Open Side in Calk and add each potato, grain and vegetable side, its cooking method, butter or oil, sauce and the serving amount.

Calculate your own side-dish plate in Calk

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