Five rules that work at any restaurant, and the lighter dish to pick at seven common cuisines, with rough calories.
Updated November 2026Rough calories for typical US restaurant portions. Restaurants vary a lot, so use these to compare dishes, not to log to the calorie.
Stir-fries and grilled meats beat coconut curries and fried noodles. Ask for rice on the side so you choose the portion.
| Order this | Rough calories | Instead of | Rough calories |
|---|---|---|---|
| Chicken satay, sauce on the side | 300–500 | Pad thai | 900–1,200 |
| Larb (minced chicken salad) | 300–450 | Green or red curry with rice | 900–1,100 |
| Tom yum soup | 150–250 | Fried spring rolls (4) | 400–500 |
The chips are the trap: decide how many before the basket lands. Salsa and pico are nearly free; sour cream and cheese are not.
| Order this | Rough calories | Instead of | Rough calories |
|---|---|---|---|
| Chicken fajitas, 2 tortillas | 500–700 | Burrito with everything | 900–1,300 |
| Two grilled tacos on corn tortillas | 300–450 | Cheese enchiladas plate | 900–1,200 |
| Burrito bowl, no rice, light cheese | 500–650 | The chip basket before dinner | 500–700 |
Tomato-based beats cream-based. Ask for a half portion of pasta or share one, and have the protein as your main.
| Order this | Rough calories | Instead of | Rough calories |
|---|---|---|---|
| Grilled fish or chicken with vegetables | 450–700 | Fettuccine alfredo | 1,000–1,500 |
| Pasta with tomato sauce, half portion | 400–500 | Lasagna | 800–1,000 |
| Minestrone soup | 150–250 | Garlic bread (2 pieces) | 300–400 |
Anything described as crispy is usually battered and fried. Steamed rice over fried rice saves a couple of hundred calories.
| Order this | Rough calories | Instead of | Rough calories |
|---|---|---|---|
| Steamed chicken and broccoli, sauce on the side | 300–450 | General Tso’s chicken with rice | 1,200–1,500 |
| Beef and broccoli | 600–800 | Sweet and sour pork | 900–1,100 |
| Hot and sour soup (cup) | 100–150 | Egg rolls (2) | 350–450 |
The tandoor is your friend: tandoori and tikka (not tikka masala) dishes are grilled. Pick naan or rice, not both.
| Order this | Rough calories | Instead of | Rough calories |
|---|---|---|---|
| Tandoori chicken (half) | 400–550 | Butter chicken with naan | 1,100–1,400 |
| Chana masala or dal | 300–500 | Korma or any cream curry | 700–900 |
| Raita on the side | 60–100 | Plain naan | 260–320 each |
Sushi is one of the easiest places to eat out well, until the rolls get crunchy, creamy or drizzled with sauce.
| Order this | Rough calories | Instead of | Rough calories |
|---|---|---|---|
| Sashimi (10 pieces) | 250–350 | Two specialty rolls (tempura, cream cheese) | 900–1,200 |
| Nigiri (6 pieces) and miso soup | 350–450 | Chicken katsu with rice | 900–1,100 |
| Edamame | 150–200 | Shrimp tempura | 500–700 |
Most of the damage is the side. Swap fries for a salad or vegetables and a burger is a reasonable dinner.
| Order this | Rough calories | Instead of | Rough calories |
|---|---|---|---|
| Grilled chicken sandwich, side salad | 500–700 | Burger with fries | 1,200–1,600 |
| Sirloin steak (8 oz) with vegetables | 500–700 | Ribs plate | 1,200–1,800 |
| Burger, no fries, swap for salad | 600–800 | Loaded nachos (shared, your half) | 700–1,000 |
Memorizing tables is not how anyone eats out. In FittyBitty you photograph the menu and it picks three dishes from that menu that fit what you have left today, with the same kind of tip (“sauce on the side”, “rice on the side, half portion”) for each one.
Usually a grilled, roasted or steamed protein with vegetables, and one starch on the side. Skip dishes described as crispy, battered, creamy or loaded, and ask for sauces on the side.
Often 1,000 to 1,500 calories for an entree with sides, before drinks and appetizers. Many lighter dishes on the same menu are 400 to 700.
Decide what you are having before the bread or chips arrive, order the protein first, keep sauces on the side, and pick one starch. Then log it so the rest of your day adjusts.
Yes. Eating out a few times a week is fine if the dishes you pick fit your daily calories. The choice of dish matters far more than skipping restaurants.
FittyBitty reads the menu in front of you and picks three dishes that fit your calories and protein for the day. Free on iPhone, no account.
Download FittyBitty, free