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Nasi Goreng Caloriesand Other Indonesian Favourites
· 2 min read
Nasi goreng is Indonesia's everyday dish, eaten for breakfast, lunch or a late-night warung stop. Here's what it and the other favourites add up to.
Nasi goreng
| Plate | Calories (approx.) |
|---|---|
| Nasi goreng, home-style plate (~300 g) | 500-600 |
| Warung or restaurant plate (~350-400 g) | 600-750 |
| Nasi goreng spesial (with fried egg, chicken, krupuk) | 800-1,000 |
| With satay (5 sticks) and peanut sauce on the side | +300-400 |
| Component | Calories (approx.) |
|---|---|
| Fried rice (1 plate, ~300 g) | 450-600 |
| Fried egg (telur ceplok) | 90-120 |
| Krupuk / prawn crackers (a handful, ~20 g) | 90-110 |
| Fried shallots (2 tbsp) | 60-80 |
| Shredded chicken (~60 g) | 100-130 |
The rice is fried in oil with kecap manis (sweet soy sauce), so it carries both fat and sugar before the toppings.
Other Indonesian favourites
| Dish | Calories (approx.) |
|---|---|
| Mie goreng (1 plate) | 550-700 |
| Indomie goreng (1 packet, prepared) | 380-420 |
| Rendang (beef, ~100 g) with rice | 650-800 |
| Ayam goreng (fried chicken, 1 piece) with rice | 550-700 |
| Ayam bakar (grilled chicken, 1 piece) with rice | 450-550 |
| Gado-gado with peanut sauce | 400-550 |
| Soto ayam (with rice) | 350-500 |
| Bakso (meatball soup, 1 bowl) | 300-450 |
| Martabak manis (1 slice) | 250-350 |
| Martabak telur (1 slice) | 200-300 |
| Pisang goreng (1 fried banana) | 150-200 |
Nasi Padang
A Padang meal is rice plus whatever you point at, which makes it easy to over-order without noticing:
| Item | Calories (approx.) |
|---|---|
| Rice (1 portion) | 250-300 |
| Rendang (1 piece) | 200-300 |
| Ayam pop / ayam goreng (1 piece) | 200-300 |
| Gulai (curry) vegetables | 80-150 |
| Sambal ijo (1 tbsp) | 30-50 |
| Perkedel (potato fritter) | 100-150 |
A typical plate with three dishes runs 700-1,000 calories.
Drinks
| Drink | Calories (approx.) |
|---|---|
| Es teh manis (sweet iced tea) | 100-150 |
| Es jeruk (sweet orange) | 120-160 |
| Kopi susu (with condensed milk) | 120-200 |
| Es campur / es teler | 250-400 |
Easy swaps
- Ask for less rice (nasi setengah): saves 120-150.
- Grilled over fried: ayam bakar instead of ayam goreng saves 100-150.
- Skip the krupuk or have just a few.
- Pick one fried extra, not egg plus chicken plus fritters.
- Unsweetened tea (teh tawar) instead of es teh manis, especially if you drink it daily.
Logging Indonesian food
Most calorie apps don't know nasi Padang from nasi goreng. In DietTracker you say "nasi goreng with fried egg and krupuk, plus es teh manis" and it estimates that plate and drink with macros.
Working out a daily target? See how many calories you should eat to lose weight, or try DietTracker free.