198 foods, from pot to plate

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Find a food and enter your portion weight. For Persian dishes, each worked recipe shows its ingredients and assumed finished weight. Your own recipe may differ.

100 reference foods98 recipe estimateHow are these numbers calculated?
recipe estimate

Ghormeh sabzi (herb stew)

137.5 kcal in 100 gramsStews · Nutrition and portions → recipe estimate

Gheimeh (split-pea stew)

128.5 kcal in 100 gramsStews · Nutrition and portions → recipe estimate

Gheimeh bademjan (eggplant and split-pea stew)

136.2 kcal in 100 gramsStews · Nutrition and portions → recipe estimate

Fesenjan (walnut and pomegranate chicken stew)

213.6 kcal in 100 gramsStews · Nutrition and portions → recipe estimate

Khoresh karafs (celery stew)

105.2 kcal in 100 gramsStews · Nutrition and portions → recipe estimate

Khoresh bademjan (eggplant stew)

124.9 kcal in 100 gramsStews · Nutrition and portions → recipe estimate

Khoresh bamieh (okra stew)

107.5 kcal in 100 gramsStews · Nutrition and portions → recipe estimate

Aloo esfenaj (prune and spinach stew)

123.3 kcal in 100 gramsStews · Nutrition and portions → recipe estimate

Khoresh beh (quince stew)

139.3 kcal in 100 gramsStews · Nutrition and portions → recipe estimate

Khoresh havij (carrot stew)

135.3 kcal in 100 gramsStews · Nutrition and portions → recipe estimate

Ghalieh mahi (herb and tamarind fish stew)

130.6 kcal in 100 gramsStews · Nutrition and portions → recipe estimate

Ghalieh meygoo (herb and tamarind shrimp stew)

108.4 kcal in 100 gramsStews · Nutrition and portions → recipe estimate

Morgh torsh (tangy chicken stew)

127.6 kcal in 100 gramsStews · Nutrition and portions → recipe estimate

Sir ghalieh (chicken and garlic-leaf stew)

142.9 kcal in 100 gramsStews · Nutrition and portions → recipe estimate

Anar bij (pomegranate and herb meatball stew)

224.7 kcal in 100 gramsStews · Nutrition and portions → recipe estimate

Adas polo (lentil rice)

150.1 kcal in 100 gramsRice dishes · Nutrition and portions → recipe estimate

Loobia polo (green-bean rice)

155 kcal in 100 gramsRice dishes · Nutrition and portions → recipe estimate

Zereshk polo with chicken (barberry rice)

171 kcal in 100 gramsRice dishes · Nutrition and portions → recipe estimate

Baghali polo (dill and fava-bean rice)

139.5 kcal in 100 gramsRice dishes · Nutrition and portions → recipe estimate

Baghali polo with lamb shank

165.4 kcal in 100 gramsRice dishes · Nutrition and portions → recipe estimate

Sabzi polo with fish (herb rice)

149.3 kcal in 100 gramsRice dishes · Nutrition and portions → recipe estimate

Tahchin (baked saffron rice with chicken)

184.7 kcal in 100 gramsRice dishes · Nutrition and portions → recipe estimate

Estamboli polo (tomato and potato rice)

135 kcal in 100 gramsRice dishes · Nutrition and portions → recipe estimate

Albaloo polo (sour-cherry rice)

176 kcal in 100 gramsRice dishes · Nutrition and portions → recipe estimate

Shirin polo (sweet rice)

189.1 kcal in 100 gramsRice dishes · Nutrition and portions → recipe estimate

Havij polo (carrot rice)

169.8 kcal in 100 gramsRice dishes · Nutrition and portions → recipe estimate

Kalam polo (cabbage rice)

149.4 kcal in 100 gramsRice dishes · Nutrition and portions → recipe estimate

Mash polo (mung-bean rice)

149.3 kcal in 100 gramsRice dishes · Nutrition and portions → recipe estimate

Reshteh polo (rice with noodles)

159.1 kcal in 100 gramsRice dishes · Nutrition and portions → recipe estimate

Black-eyed-pea rice

142.2 kcal in 100 gramsRice dishes · Nutrition and portions → recipe estimate

Meygoo polo (shrimp rice)

136.1 kcal in 100 gramsRice dishes · Nutrition and portions → recipe estimate

Gheimeh nesar (Qazvin-style rice with meat)

204.8 kcal in 100 gramsRice dishes · Nutrition and portions → recipe estimate

Morassa polo (Persian jewelled rice)

189 kcal in 100 gramsRice dishes · Nutrition and portions → recipe estimate

Polo goosht (rice with meat)

191.3 kcal in 100 gramsRice dishes · Nutrition and portions → reference data

Hard-boiled egg

155 kcal in 100 gramsMeat, poultry and fish · Nutrition and portions → reference data

Roasted chicken breast

165 kcal in 100 gramsMeat, poultry and fish · Nutrition and portions → reference data

Roasted chicken thigh

179 kcal in 100 gramsMeat, poultry and fish · Nutrition and portions → reference data

Cooked ground beef

256 kcal in 100 gramsMeat, poultry and fish · Nutrition and portions → reference data

Cooked ground lamb

283 kcal in 100 gramsMeat, poultry and fish · Nutrition and portions → reference data

Cooked trout

168 kcal in 100 gramsMeat, poultry and fish · Nutrition and portions → reference data

Tuna canned in water

86 kcal in 100 gramsMeat, poultry and fish · Nutrition and portions → reference data

Cooked shrimp

99 kcal in 100 gramsMeat, poultry and fish · Nutrition and portions → recipe estimate

Kabab koobideh (ground-meat kebab)

234.2 kcal in 100 gramsEveryday meals · Nutrition and portions → recipe estimate

Joojeh kabab (chicken kebab)

174.6 kcal in 100 gramsEveryday meals · Nutrition and portions → recipe estimate

Kabab barg (thin-cut meat kebab)

204.1 kcal in 100 gramsEveryday meals · Nutrition and portions → recipe estimate

Chenjeh (cubed-meat kebab)

230.4 kcal in 100 gramsEveryday meals · Nutrition and portions → recipe estimate

Kabab tabei (pan-cooked kebab)

184.4 kcal in 100 gramsEveryday meals · Nutrition and portions → recipe estimate

Shishlik (lamb-chop kebab)

329.9 kcal in 100 gramsEveryday meals · Nutrition and portions → recipe estimate

Akbar joojeh (fried chicken)

303.5 kcal in 100 gramsEveryday meals · Nutrition and portions → recipe estimate

Saffron chicken

150.4 kcal in 100 gramsEveryday meals · Nutrition and portions → recipe estimate

Fried fish

233.6 kcal in 100 gramsEveryday meals · Nutrition and portions → recipe estimate

Grilled liver

181.5 kcal in 100 gramsEveryday meals · Nutrition and portions → recipe estimate

Kookoo sabzi (herb frittata)

167.5 kcal in 100 gramsEveryday meals · Nutrition and portions → recipe estimate

Kookoo sibzamini (potato patties)

157.4 kcal in 100 gramsEveryday meals · Nutrition and portions → recipe estimate

Kookoo kadoo (zucchini frittata)

130 kcal in 100 gramsEveryday meals · Nutrition and portions → recipe estimate

Falafel

246.4 kcal in 100 gramsEveryday meals · Nutrition and portions → recipe estimate

Salad olivieh (chicken and potato salad)

154.2 kcal in 100 gramsEveryday meals · Nutrition and portions → recipe estimate

Macaroni salad

185.6 kcal in 100 gramsEveryday meals · Nutrition and portions → recipe estimate

Sosis bandari (spicy sausage and potato)

192.2 kcal in 100 gramsEveryday meals · Nutrition and portions → recipe estimate

Potato samosa

219.7 kcal in 100 gramsEveryday meals · Nutrition and portions → recipe estimate

Pirashki (meat-filled pastry)

298.3 kcal in 100 gramsEveryday meals · Nutrition and portions → recipe estimate

Homemade chicken pizza

223.4 kcal in 100 gramsEveryday meals · Nutrition and portions → recipe estimate

Beef lasagne

204.1 kcal in 100 gramsEveryday meals · Nutrition and portions → recipe estimate

Persian-style pasta with meat

188.5 kcal in 100 gramsEveryday meals · Nutrition and portions → recipe estimate

Dopiazeh aloo (potato and onion)

120.2 kcal in 100 gramsEveryday meals · Nutrition and portions → recipe estimate

Yatimcheh (eggplant and tomato dish)

79.9 kcal in 100 gramsEveryday meals · Nutrition and portions → recipe estimate

Mirza ghasemi (smoky eggplant with egg)

99.6 kcal in 100 gramsEveryday meals · Nutrition and portions → recipe estimate

Kashk bademjan (eggplant with fermented whey)

148.4 kcal in 100 gramsEveryday meals · Nutrition and portions → recipe estimate

Baghala ghatogh (fava-bean, dill and egg stew)

110.7 kcal in 100 gramsEveryday meals · Nutrition and portions → recipe estimate

Ash reshteh (herb, bean and noodle soup)

107.8 kcal in 100 gramsSoups · Nutrition and portions → recipe estimate

Ash doogh (yogurt soup)

67 kcal in 100 gramsSoups · Nutrition and portions → recipe estimate

Ash jo (barley and bean soup)

97.5 kcal in 100 gramsSoups · Nutrition and portions → recipe estimate

Ash sholeh ghalamkar (mixed-grain and meat soup)

125.9 kcal in 100 gramsSoups · Nutrition and portions → recipe estimate

Ash mast (yogurt and herb soup)

86.1 kcal in 100 gramsSoups · Nutrition and portions → recipe estimate

Creamy barley soup

81.6 kcal in 100 gramsSoups · Nutrition and portions → recipe estimate

Chicken soup

71.3 kcal in 100 gramsSoups · Nutrition and portions → recipe estimate

Lentil soup

84.7 kcal in 100 gramsSoups · Nutrition and portions → recipe estimate

Adasi (Persian lentil stew)

117.9 kcal in 100 gramsSoups · Nutrition and portions → recipe estimate

Pinto-bean stew

135 kcal in 100 gramsSoups · Nutrition and portions → recipe estimate

Abgoosht (meat, potato and chickpea stew)

119.3 kcal in 100 gramsTraditional dishes · Nutrition and portions → recipe estimate

Halim (wheat and meat porridge)

84.9 kcal in 100 gramsTraditional dishes · Nutrition and portions → recipe estimate

Koofteh Tabrizi (stuffed meatballs)

179.6 kcal in 100 gramsTraditional dishes · Nutrition and portions → recipe estimate

Dolmeh (stuffed grape leaves)

148.5 kcal in 100 gramsTraditional dishes · Nutrition and portions → recipe estimate

Stuffed bell peppers

114.8 kcal in 100 gramsTraditional dishes · Nutrition and portions → recipe estimate

Abdoogh khiar (cold yogurt and cucumber soup)

89.3 kcal in 100 gramsTraditional dishes · Nutrition and portions → recipe estimate

Shirazi salad

20.3 kcal in 100 gramsSides and appetisers · Nutrition and portions → recipe estimate

Mast khiar (yogurt and cucumber)

46.2 kcal in 100 gramsSides and appetisers · Nutrition and portions → recipe estimate

Borani esfenaj (spinach and yogurt)

58.8 kcal in 100 gramsSides and appetisers · Nutrition and portions → recipe estimate

Borani bademjan (eggplant and yogurt)

72.8 kcal in 100 gramsSides and appetisers · Nutrition and portions → recipe estimate

Zeytoon parvardeh (walnut and pomegranate olives)

250.9 kcal in 100 gramsSides and appetisers · Nutrition and portions → recipe estimate

Mixed vegetable salad

19.2 kcal in 100 gramsSides and appetisers · Nutrition and portions → recipe estimate

Sangak flatbread

250.3 kcal in 100 gramsBreads · Nutrition and portions → recipe estimate

Barbari flatbread

283.9 kcal in 100 gramsBreads · Nutrition and portions → recipe estimate

Lavash flatbread

293.3 kcal in 100 gramsBreads · Nutrition and portions → recipe estimate

Taftoon flatbread

269.4 kcal in 100 gramsBreads · Nutrition and portions → recipe estimate

Shirmal (enriched milk bread)

307.2 kcal in 100 gramsBreads · Nutrition and portions → reference data

Cooked white rice

130 kcal in 100 gramsGrains and starches · Nutrition and portions → reference data

Cooked pasta

158 kcal in 100 gramsGrains and starches · Nutrition and portions → reference data

Cooked brown rice

123 kcal in 100 gramsGrains and starches · Nutrition and portions → reference data

Dry rolled oats

379 kcal in 100 gramsGrains and starches · Nutrition and portions → reference data

Cooked bulgur

83 kcal in 100 gramsGrains and starches · Nutrition and portions → reference data

Cooked pearl barley

123 kcal in 100 gramsGrains and starches · Nutrition and portions → reference data

Cooked lentils

116 kcal in 100 gramsBeans and lentils · Nutrition and portions → reference data

Cooked chickpeas

164 kcal in 100 gramsBeans and lentils · Nutrition and portions → reference data

Cooked kidney beans

127 kcal in 100 gramsBeans and lentils · Nutrition and portions → reference data

Cooked pinto beans

143 kcal in 100 gramsBeans and lentils · Nutrition and portions → reference data

Cooked white beans

140 kcal in 100 gramsBeans and lentils · Nutrition and portions → reference data

Cooked split peas

118 kcal in 100 gramsBeans and lentils · Nutrition and portions → reference data

Cooked mung beans

105 kcal in 100 gramsBeans and lentils · Nutrition and portions → reference data

Cooked fava beans

62 kcal in 100 gramsBeans and lentils · Nutrition and portions → reference data

Apple

52 kcal in 100 gramsFruit and dried fruit · Nutrition and portions → reference data

Banana

89 kcal in 100 gramsFruit and dried fruit · Nutrition and portions → reference data

Orange

47 kcal in 100 gramsFruit and dried fruit · Nutrition and portions → reference data

Tangerine

53 kcal in 100 gramsFruit and dried fruit · Nutrition and portions → reference data

Grapes

69 kcal in 100 gramsFruit and dried fruit · Nutrition and portions → reference data

Watermelon

30 kcal in 100 gramsFruit and dried fruit · Nutrition and portions → reference data

Cantaloupe

34 kcal in 100 gramsFruit and dried fruit · Nutrition and portions → reference data

Honeydew melon

36 kcal in 100 gramsFruit and dried fruit · Nutrition and portions → reference data

Peach

39 kcal in 100 gramsFruit and dried fruit · Nutrition and portions → reference data

Nectarine

44 kcal in 100 gramsFruit and dried fruit · Nutrition and portions → reference data

Apricot

48 kcal in 100 gramsFruit and dried fruit · Nutrition and portions → reference data

Plum

46 kcal in 100 gramsFruit and dried fruit · Nutrition and portions → reference data

Kiwifruit

61 kcal in 100 gramsFruit and dried fruit · Nutrition and portions → reference data

Pear

63 kcal in 100 gramsFruit and dried fruit · Nutrition and portions → reference data

Pomegranate

83 kcal in 100 gramsFruit and dried fruit · Nutrition and portions → reference data

Persimmon

70 kcal in 100 gramsFruit and dried fruit · Nutrition and portions → reference data

Mango

60 kcal in 100 gramsFruit and dried fruit · Nutrition and portions → reference data

Pineapple

50 kcal in 100 gramsFruit and dried fruit · Nutrition and portions → reference data

Strawberry

32 kcal in 100 gramsFruit and dried fruit · Nutrition and portions → reference data

Sweet cherries

63 kcal in 100 gramsFruit and dried fruit · Nutrition and portions → reference data

Sour cherries

50 kcal in 100 gramsFruit and dried fruit · Nutrition and portions → reference data

Fresh figs

74 kcal in 100 gramsFruit and dried fruit · Nutrition and portions → reference data

Fresh mulberries

43 kcal in 100 gramsFruit and dried fruit · Nutrition and portions → reference data

Avocado

160 kcal in 100 gramsFruit and dried fruit · Nutrition and portions → reference data

Fresh coconut

354 kcal in 100 gramsFruit and dried fruit · Nutrition and portions → reference data

Boiled potato

86 kcal in 100 gramsVegetables · Nutrition and portions → reference data

Cucumber

15 kcal in 100 gramsVegetables · Nutrition and portions → reference data

Tomato

18 kcal in 100 gramsVegetables · Nutrition and portions → reference data

Lettuce

17 kcal in 100 gramsVegetables · Nutrition and portions → reference data

Spinach

23 kcal in 100 gramsVegetables · Nutrition and portions → reference data

Carrot

41 kcal in 100 gramsVegetables · Nutrition and portions → reference data

Onion

40 kcal in 100 gramsVegetables · Nutrition and portions → reference data

Eggplant

25 kcal in 100 gramsVegetables · Nutrition and portions → reference data

Mushrooms

22 kcal in 100 gramsVegetables · Nutrition and portions → reference data

Zucchini

17 kcal in 100 gramsVegetables · Nutrition and portions → reference data

Cooked pumpkin

20 kcal in 100 gramsVegetables · Nutrition and portions → reference data

White cabbage

25 kcal in 100 gramsVegetables · Nutrition and portions → reference data

Cauliflower

25 kcal in 100 gramsVegetables · Nutrition and portions → reference data

Broccoli

34 kcal in 100 gramsVegetables · Nutrition and portions → reference data

Green bell pepper

20 kcal in 100 gramsVegetables · Nutrition and portions → reference data

Cooked beetroot

44 kcal in 100 gramsVegetables · Nutrition and portions → reference data

Cooked turnip

22 kcal in 100 gramsVegetables · Nutrition and portions → reference data

Celery

14 kcal in 100 gramsVegetables · Nutrition and portions → reference data

Radish

16 kcal in 100 gramsVegetables · Nutrition and portions → reference data

Cooked green beans

35 kcal in 100 gramsVegetables · Nutrition and portions → reference data

Cooked green peas

84 kcal in 100 gramsVegetables · Nutrition and portions → reference data

Cooked sweetcorn

96 kcal in 100 gramsVegetables · Nutrition and portions → reference data

Dates

282 kcal in 100 gramsNuts and seeds · Nutrition and portions → reference data

Raisins

299 kcal in 100 gramsNuts and seeds · Nutrition and portions → reference data

Dried figs

249 kcal in 100 gramsNuts and seeds · Nutrition and portions → reference data

Dried apricots

241 kcal in 100 gramsNuts and seeds · Nutrition and portions → reference data

Prunes

240 kcal in 100 gramsNuts and seeds · Nutrition and portions → reference data

Walnuts

654 kcal in 100 gramsNuts and seeds · Nutrition and portions → reference data

Almonds

579 kcal in 100 gramsNuts and seeds · Nutrition and portions → reference data

Pistachios

560 kcal in 100 gramsNuts and seeds · Nutrition and portions → reference data

Hazelnuts

628 kcal in 100 gramsNuts and seeds · Nutrition and portions → reference data

Cashews

553 kcal in 100 gramsNuts and seeds · Nutrition and portions → reference data

Peanuts

567 kcal in 100 gramsNuts and seeds · Nutrition and portions → reference data

Sunflower seeds

584 kcal in 100 gramsNuts and seeds · Nutrition and portions → reference data

Pumpkin seeds

559 kcal in 100 gramsNuts and seeds · Nutrition and portions → reference data

Sesame seeds

573 kcal in 100 gramsNuts and seeds · Nutrition and portions → reference data

Whole milk

61 kcal in 100 gramsDairy · Nutrition and portions → reference data

Milk, 2% fat

50 kcal in 100 gramsDairy · Nutrition and portions → reference data

Plain yogurt

61 kcal in 100 gramsDairy · Nutrition and portions → reference data

Low-fat plain yogurt

63 kcal in 100 gramsDairy · Nutrition and portions → reference data

Nonfat Greek yogurt

59 kcal in 100 gramsDairy · Nutrition and portions → reference data

Feta cheese

265 kcal in 100 gramsDairy · Nutrition and portions → reference data

Heavy cream

340 kcal in 100 gramsDairy · Nutrition and portions → recipe estimate

Tomato omelette

108.9 kcal in 100 gramsBreakfast · Nutrition and portions → recipe estimate

Fried egg

230.5 kcal in 100 gramsBreakfast · Nutrition and portions → recipe estimate

Oatmeal with milk and banana

116 kcal in 100 gramsBreakfast · Nutrition and portions → recipe estimate

Sholeh zard (saffron rice pudding)

148.2 kcal in 100 gramsSweets and desserts · Nutrition and portions → recipe estimate

Shir berenj (rice pudding)

101.8 kcal in 100 gramsSweets and desserts · Nutrition and portions → recipe estimate

Fereni (rice-flour milk pudding)

111.6 kcal in 100 gramsSweets and desserts · Nutrition and portions → recipe estimate

Persian halva

392.6 kcal in 100 gramsSweets and desserts · Nutrition and portions → recipe estimate

Ranginak (date and walnut dessert)

414.7 kcal in 100 gramsSweets and desserts · Nutrition and portions → reference data

Olive oil

884 kcal in 100 gramsIngredients and seasonings · Nutrition and portions → reference data

Canola oil

884 kcal in 100 gramsIngredients and seasonings · Nutrition and portions → reference data

Butter

717 kcal in 100 gramsIngredients and seasonings · Nutrition and portions → reference data

Honey

304 kcal in 100 gramsIngredients and seasonings · Nutrition and portions → reference data

Granulated sugar

387 kcal in 100 gramsIngredients and seasonings · Nutrition and portions → reference data

Tahini

595 kcal in 100 gramsIngredients and seasonings · Nutrition and portions → reference data

Peanut butter

598 kcal in 100 gramsIngredients and seasonings · Nutrition and portions → reference data

Tomato paste

82 kcal in 100 gramsIngredients and seasonings · Nutrition and portions → reference data

Plain black tea

1 kcal in 100 gramsDrinks · Nutrition and portions → reference data

Plain black coffee

1 kcal in 100 gramsDrinks · Nutrition and portions → recipe estimate

Homemade doogh (savory yogurt drink)

25 kcal in 100 gramsDrinks · Nutrition and portions → recipe estimate

Homemade banana milk

84.3 kcal in 100 gramsDrinks · Nutrition and portions →

Where the numbers come from

Reference data: Values for 100 grams of the edible portion are taken from the US Department of Agriculture’s SR Legacy collection (USDA, April 2018 release). The exact name of the record and its ID are given on each page. A reference food does not represent every variety or brand.

Worked recipe estimates: We add the nutrients from listed ingredients and divide by an assumed finished weight. These examples are calculations, not laboratory measurements or tested cooking yields. Ingredient amounts, oil and water gained or lost change the result.

Basic ingredients use the same USDA reference data. Barberries, kashk and pomegranate paste use the product labels identified beside each recipe. Example portions are not recommendations for how much to eat. These guides support food logging, not individual treatment plans.

Match the preparation state: raw and cooked weights are not interchangeable. Values are rounded and do not fully account for changes during cooking or describe every micronutrient.