Version 2026-10
Authentic-ish Calorie Index
A traditional serving of a classic dish from these 17 cuisines averages 513 kcal; lightened the Authentic-ish way, it averages 317 kcal, and 684 of 906 dishes keep at least 95% of their protein. Every figure is computed from the dish's weighed ingredient list against USDA FoodData Central or McCance and Widdowson's CoFID.
906 dishes in the index #
513 kcal average traditional serving #
317 kcal average lightened serving #
37% average saving a serving #
684 dishes that keep at least 95% of their protein #
47% biggest average saving: Greek #
By cuisine
| Cuisine | Dishes | Traditional, kcal | Lightened, kcal | Saving | Protein |
|---|---|---|---|---|---|
| Japanese | 49 | 607 | 403 | 32% | 30g |
| Greek | 56 | 579 | 294 | 47% | 24g |
| French | 54 | 575 | 338 | 42% | 27g |
| German | 54 | 538 | 328 | 38% | 26g |
| Chinese | 55 | 536 | 300 | 42% | 29g |
| Southern | 48 | 536 | 317 | 39% | 24g |
| Italian | 60 | 534 | 342 | 37% | 24g |
| Thai | 49 | 524 | 338 | 35% | 27g |
| Mexican | 57 | 517 | 321 | 39% | 29g |
| British | 56 | 510 | 313 | 37% | 23g |
| Soul Food | 51 | 502 | 289 | 40% | 26g |
| Spanish | 57 | 497 | 330 | 35% | 26g |
| Cypriot | 48 | 481 | 309 | 34% | 24g |
| Polish | 54 | 469 | 287 | 37% | 20g |
| Indian | 55 | 459 | 296 | 33% | 27g |
| Korean | 52 | 436 | 317 | 25% | 25g |
| Jewish | 51 | 418 | 266 | 37% | 19g |
The 10 heaviest classics
| Dish | Cuisine | Traditional, kcal | Lightened, kcal |
|---|---|---|---|
| Confit de Canard | French | 1,545 | 1,220 |
| Placek po Zbojnicku Brigand's Pancake | Polish | 1,262 | 699 |
| Kaczka z Jablkami Roast Duck | Polish | 1,186 | 418 |
| Tsukemen | Japanese | 1,180 | 786 |
| Melitzanes Papoutsakia | Greek | 1,162 | 349 |
| Southern Fried Chicken | Soul Food | 1,146 | 479 |
| Ramen, Tonkotsu | Japanese | 1,141 | 651 |
| Omurice | Japanese | 1,134 | 726 |
| Alabama White Barbecue Chicken | Southern | 1,113 | 475 |
| Gyudon | Japanese | 1,109 | 750 |
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Free to quote and reuse with credit to Authentic-ish and a link to the page for the row you use. Suggested citation: Authentic-ish Calorie Index, version 2026-10. Authentic-ish. https://authenticish.com/calories
Figures are per serving, as printed in the books. They are not dietary advice. Ten dishes whose figures counted bone or shell as food are held back until the next edition corrects them.
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