Work out the calories and macros of a Spanish menú del día (set lunch) with real restaurant portions. Pick from the board, see how it fits your daily calories and which combination is the lightest or has the most protein.
How many calories are in a Spanish set lunch
A typical menú del día (lentil stew with chorizo, steak and fries, flan and bread) comes to about 1,500 kcal, more than half of what many people burn in a day. This calculator adds up your starter, main, side, dessert or coffee, bread and drink using restaurant portions, which are much larger than the ones in nutrition tables.
You see the total, protein, carbs and fat, and how much of your daily calories it takes (if you saved your data in the calorie calculator, it is used automatically). Below, you get the swaps that save the most, like fries for salad or dessert for coffee. In «Compare the menu board» you tick what is on offer today and get the lightest combination and the one with the most protein.
- 504 kcal
- 250 kcal
- 438 kcal
- 206 kcal
- 129 kcal1
- 0 kcal
Using a standard profile. Work out yours
This lunch is 58% of your 2,630 kcal for the day. You have 1,103 kcal left for breakfast, snacks and dinner.
It takes more than half your day. See below how to lighten it.
To lighten it
- FriesSide salad−373 kcal
- Lentil stew with chorizoGazpacho−350 kcal
- Crème caramel (flan)Espresso−206 kcal
Calories of Spanish set-lunch dishes
| Dish | Portion | kcal | Protein |
|---|---|---|---|
| Lentil stew with chorizo | 350 g | 504 | 26 g |
| Lentils with vegetables | 350 g | 359 | 22 g |
| Chickpea stew | 350 g | 415 | 20 g |
| Asturian bean stew (fabada) | 350 g | 640 | 32 g |
| Rioja-style potatoes with chorizo | 350 g | 446 | 17 g |
| Green beans with potato | 350 g | 229 | 7 g |
| Mixed vegetable stew (menestra) | 300 g | 220 | 8 g |
| Cream of vegetable soup | 300 ml | 177 | 4 g |
| Noodle soup | 350 ml | 181 | 9 g |
| Gazpacho | 300 ml | 154 | 3 g |
| Salmorejo with egg and ham | 250 g | 334 | 9 g |
| Mixed salad with tuna and egg | 300 g | 281 | 14 g |
| Russian salad (ensaladilla) | 250 g | 422 | 10 g |
| Pasta salad | 300 g | 400 | 14 g |
| Melon with cured ham | 300 g | 219 | 14 g |
| Pisto (ratatouille) with egg | 300 g | 304 | 11 g |
| Macaroni with tomato and chorizo | 350 g | 588 | 22 g |
| Spaghetti carbonara | 350 g | 670 | 25 g |
| Beef lasagne | 350 g | 572 | 30 g |
| Cannelloni | 300 g | 538 | 22 g |
| Mixed paella | 350 g | 544 | 25 g |
| Cuban-style rice with fried egg | 350 g | 594 | 14 g |
| Spanish potato omelette | 200 g | 380 | 13 g |
| Dish | Portion | kcal | Protein |
|---|---|---|---|
| Grilled beef steak | 150 g | 250 | 40 g |
| Entrecôte (rib-eye) | 250 g | 580 | 55 g |
| Beef stew | 300 g | 441 | 40 g |
| Grilled chicken breast | 180 g | 288 | 54 g |
| Roast chicken (quarter) | 250 g | 506 | 50 g |
| Garlic chicken | 250 g | 462 | 45 g |
| Garlic rabbit | 250 g | 392 | 50 g |
| Grilled pork loin | 150 g | 294 | 42 g |
| Iberian pork secreto | 180 g | 588 | 30 g |
| Lamb chops | 200 g | 390 | 30 g |
| Meatballs in sauce | 250 g | 482 | 28 g |
| Breaded cutlet | 180 g | 456 | 38 g |
| Burger patty (no bun) | 200 g | 462 | 36 g |
| Grilled hake | 200 g | 198 | 36 g |
| Battered hake | 200 g | 406 | 32 g |
| Cod in tomato sauce | 250 g | 325 | 40 g |
| Grilled sea bream or sea bass | 220 g | 285 | 42 g |
| Grilled salmon | 180 g | 368 | 38 g |
| Grilled cuttlefish | 200 g | 190 | 32 g |
| Fried calamari | 200 g | 466 | 28 g |
| Fried anchovies | 200 g | 400 | 36 g |
| Plain omelette (2 eggs) | 120 g | 204 | 14 g |
| Broken eggs with ham and fries | 300 g | 716 | 26 g |
| Croquettes (6 pieces) | 180 g | 450 | 14 g |
| Dish | Portion | kcal | Protein |
|---|---|---|---|
| Fries | 150 g | 438 | 5 g |
| Baked potatoes with onion | 150 g | 232 | 3 g |
| Mashed potatoes | 200 g | 217 | 4 g |
| White rice | 150 g | 202 | 4 g |
| Side salad | 100 g | 65 | 1 g |
| Roasted peppers | 100 g | 91 | 1 g |
| Grilled vegetables | 150 g | 111 | 3 g |
| Dish | Portion | kcal | Protein |
|---|---|---|---|
| Espresso | 30 ml | 0 | 0 g |
| Cortado | 60 ml | 25 | 2 g |
| Café con leche (latte) | 200 ml | 66 | 5 g |
| Seasonal fruit | 200 g | 84 | 1 g |
| Fruit salad | 200 g | 116 | 1 g |
| Plain yogurt | 125 g | 76 | 4 g |
| Peaches in syrup | 200 g | 156 | 1 g |
| Crème caramel (flan) | 130 g | 206 | 6 g |
| Custard (natillas) | 150 g | 198 | 6 g |
| Rice pudding | 180 g | 250 | 7 g |
| Curd with honey (cuajada) | 150 g | 215 | 7 g |
| Crema catalana | 150 g | 278 | 6 g |
| Ice cream (2 scoops) | 100 g | 215 | 4 g |
| Cheesecake | 120 g | 400 | 7 g |
| Chocolate cake | 120 g | 440 | 6 g |
| Dish | Portion | kcal | Protein |
|---|---|---|---|
| White bread | 50 g | 129 | 4 g |
| Wholemeal bread | 50 g | 122 | 5 g |
| Dish | Portion | kcal | Protein |
|---|---|---|---|
| Small beer (caña) | 200 ml | 83 | 0.5 g |
| Bottle of beer (330 ml) | 330 ml | 143 | 1 g |
| Alcohol-free beer | 330 ml | 64 | 1 g |
| Glass of wine | 150 ml | 128 | 0 g |
| Tinto de verano (wine with lemon soda) | 300 ml | 136 | 0 g |
| Soft drink (can) | 330 ml | 140 | 0 g |
| Diet soft drink (can) | 330 ml | 0 | 0 g |
| Orange juice | 250 ml | 108 | 2 g |
Average restaurant portions and usual recipes, worked out with BEDCA and USDA data. Every bar uses different oil and plate sizes: treat it as an estimate, not a label.
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Frequently asked questions
How many calories are in a menú del día?
Between 900 and 2,000 kcal depending on your choices. A very common one, lentil stew with chorizo, steak with fries, flan and a piece of bread, is about 1,530 kcal. Mixed salad, grilled hake with a side salad and a coffee is around 550.
Can you lose weight eating menú del día?
Yes, if the lunch fits your daily calories. The biggest extras are usually the fried side, homemade desserts, bread and drinks: swapping fries for salad saves about 370 kcal and flan for a coffee about 200.
What should I order for protein?
A grilled meat or fish main (chicken breast, pork loin, hake, cuttlefish) gives 32 to 54 g of protein. If your starter is a legume dish such as lentils, add another 22–26 g.
Why are the portions bigger than in other tables?
Because a set lunch serves a deep plate of lentils of about 350 g, not the 100 g in tables, and fries come in portions of about 150 g. We use those average portions so the number looks like what you actually eat.