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Nihari CaloriesPlus Haleem, Paya, Karahi and Other Pakistani Favourites
· 3 min read
Nihari is the slow-cooked breakfast of Lahore and Karachi, rich, spicy and topped with ginger, chillies and a squeeze of lemon. Here's what it adds up to, along with the other dishes on a typical Pakistani table.
Nihari
| Serving | Calories (approx.) |
|---|---|
| Beef nihari, 1 bowl (~250 g, with gravy) | 450-650 |
| With "tari" (extra fat skimmed from the top) | +100-200 |
| With nalli (bone marrow) | +100-150 |
| Bowl of nihari with 2 naan | 950-1,250 |
| Bowl of nihari with 1 roti | 550-750 |
The meat is a good protein source. The richness comes from ghee in the gravy and the layer of fat on top, which is often spooned on as a garnish.
Breads
| Bread | Calories (approx.) |
|---|---|
| Tandoori naan (1 large) | 250-320 |
| Roghni naan (1) | 300-380 |
| Roti / chapati (1 medium) | 100-120 |
| Kulcha (1) | 250-300 |
| Paratha (1, with ghee) | 250-350 |
| Puri (1) | 100-150 |
Swapping naan for roti is the biggest single saving at most Pakistani meals.
Other favourites
| Dish | Serving | Calories (approx.) |
|---|---|---|
| Chicken karahi | 1 cup | 350-450 |
| Mutton karahi | 1 cup | 450-600 |
| Haleem | 1 bowl (~250 g) | 400-550 |
| Paya (trotters) | 1 bowl | 400-600 |
| Chicken biryani (Sindhi/Karachi) | 1 plate (~350 g) | 550-750 |
| Pulao (chicken or beef) | 1 plate | 500-650 |
| Chapli kebab | 1 | 250-350 |
| Seekh kebab | 1 skewer | 120-180 |
| Chicken tikka | 1 leg piece | 200-260 |
| Daal chawal | 1 plate | 400-550 |
| Aloo keema | 1 cup | 300-400 |
| Sajji (chicken) | ¼ chicken | 300-400 |
Breakfast, snacks and sweets
| Item | Calories (approx.) |
|---|---|
| Halwa puri (2 puri, halwa, chana) | 800-1,100 |
| Anda paratha | 400-500 |
| Samosa (1 medium) | 250-300 |
| Pakora (5 pieces) | 200-300 |
| Dahi bhalla (1 plate) | 300-400 |
| Gulab jamun (1) | 150-175 |
| Jalebi (100 g) | 450-500 |
| Kheer (1 bowl) | 250-350 |
Drinks
| Drink | Calories (approx.) |
|---|---|
| Doodh patti chai (with sugar) | 100-150 |
| Sweet lassi (1 glass) | 200-300 |
| Namkeen lassi | 100-150 |
| Rooh Afza with milk | 200-250 |
| Kashmiri chai (with nuts) | 200-300 |
Easy swaps
- Roti instead of naan. Saves 150-200 per piece.
- Skip the extra tari and let the fat sit at the top of the bowl.
- Chicken karahi over mutton, and less oil if you're ordering home-style.
- Seekh kebab or tikka over chapli kebab, which is shallow-fried.
- Halwa puri as an occasional treat, not a weekly breakfast.
- Less sugar in chai, especially if you drink three or four cups a day.
Logging Pakistani food
Most calorie apps think "nihari" is a single number. In DietTracker you say "nihari with nalli and two naan" or "chicken karahi aur do roti", in English, Urdu or a mix, and it estimates the meal with macros.
Like biryani? See our chicken biryani calorie breakdown, or try DietTracker free.