The calorie figure beside each dish on a chain restaurant's menu is a count for that one dish, and a chain covered by FDA's menu labeling requirements has to post it. It is not a limit anyone has set for you. Compare dishes with it, and when the figure you need is sodium, protein or another nutrient, ask for the written nutrition information a covered chain has to give you on request.
Which restaurants have to print calories, and why some print none
A restaurant or similar food business has to post calories when it belongs to a chain of 20 or more locations doing business under the same name, offering substantially the same menu items and selling restaurant-type foods. The figures cover its standard menu items. You will find them next to the name or price of each food or drink on menus and menu boards, drive-thru windows included, and for self-service food and food on display, the calories have to sit close to the item and be clearly tied to it.
Besides restaurants, the chains where you may see calories include coffee shops, bakeries, ice cream shops, self-service places such as buffets and salad bars, movie theaters, amusement parks and grocery or convenience stores.
Some foods and some places sit outside the requirements, and you will not see calorie information for:
- foods sold at deli counters and typically intended for further preparation
- foods bought in bulk in grocery stores, such as loaves of bread from the bakery section
- bottles of liquor displayed behind a bar
- food in transportation vehicles, such as food trucks, airplanes and trains
- food on menus in elementary, middle and high schools that are part of the U.S. Department of Agriculture's National School Lunch Program
- restaurants and other establishments that are not part of a chain of 20 or more
A restaurant down the road that is not part of such a chain does not have to post figures, but the words on its menu still tell you something: foods described as creamy, fried, breaded, battered or buttered are typically higher in calories than foods described as baked, roasted, steamed, grilled or broiled.
What the 2,000 calories on the menu means for your own day
The only daily amount a covered restaurant has to show is 2,000 calories, in a displayed statement that 2,000 calories a day is used for general nutrition advice, but calorie needs vary. Yours may vary based on your age, sex and physical activity level.
Your own figure can sit well away from 2,000. Estimated daily needs for adults run from 1,600 calories a day, for sedentary women aged 51 and over, to 3,000, for active men aged 19 to 35, and the estimates for women do not cover pregnancy or breastfeeding.
Each figure on a covered menu is the calorie count for that one dish, so you can compare two dishes directly, without knowing your own daily figure. Comparing calorie and nutrition information can help you make better decisions before you order. Use the figures to choose between dishes you would be glad to eat. The lowest number is not a recommendation; it is only the smallest count on that menu.
What else a restaurant has to tell you if you ask
A covered restaurant has to give you written nutrition information for its standard menu items on request, and it must display a second statement saying that the written information is available. The calories beside a dish are one of ten items that information has to cover:
| Item | Beside the dish on the menu | In writing, if you ask |
|---|---|---|
| Total calories | Required | Required |
| Total fat | Not required | Required |
| Saturated fat | Not required | Required |
| Trans fat | Not required | Required |
| Cholesterol | Not required | Required |
| Sodium | Not required | Required |
| Total carbohydrates | Not required | Required |
| Sugars | Not required | Required |
| Fiber | Not required | Required |
| Protein | Not required | Required |
If you are watching sodium or counting protein, the figure you need is in that written information, since the menu only has to carry calories. Sodium is worth checking when you eat out, because foods prepared away from home in general provide more calories, sodium and saturated fat than meals eaten at home.
When you eat out, there is no need to hesitate to ask for more nutrition information if you need it. Ask the server when you sit down, or ask at the counter, while the others are still reading the menu, so the information reaches you before anyone orders. Some restaurants also put nutrition information on their websites or in phone apps, which you can read before you leave home.
How to order a plate you already know you will not finish
Ask for a smaller portion, or ask for a take-away box to take the leftovers home, and use the posted calories to decide how much to enjoy now and how much to save for later. If you ask for the box when the plate arrives, you can set the second half aside before you start.
When a dish comes in versions, such as a sandwich with a choice of chips, side salad or fruit, the calories for two choices are separated by a slash, for example 250/350 calories, and the calories for three or more are shown as a range, for example 150-300 calories. A slash gives each of two versions its own figure, so ask the server which number goes with the one you want. A range spans three or more versions, and the figure for the one you choose falls somewhere inside it.
Side dishes can add many calories to a meal, and steamed, grilled or broiled vegetables and fruit are often lower-calorie options. Asking for sauces or salad dressings on the side lets you choose how much to use. Calories from drinks can add up quickly too, and alcohol has its own effects when you are eating less (see One drink can hit harder when you are eating less).
Perishable food can stay at room temperature for two hours at most unless it is kept hot or cold, and for one hour at most when the temperature is above 90°F, so get the leftovers into a fridge within that time.
The dish you came for can still be the one you order. Eating well does not take a strict diet, and you can enjoy a wide variety of foods, including some favorites that may be less healthy. The key is not to eat too much of those foods or have them too often, and you can balance them with healthier choices and regular physical activity.
Who can tell you how many calories your own day needs
Ask your health care provider about a diet that works for you, since there is no single diet or calorie amount that works for everyone: your needs depend on your age, sex, activity level, health conditions and health goals. Your provider may refer you to a dietitian for specialized recommendations. If you eat at the same chain often, the written nutrition information on the dishes you usually order gives your provider real meals to look at.
If your care comes through NicoCares, your care team can take that question too: message them in Spruce, the app that hosts your secure messages with them. Meanwhile, the figures on the menu are enough to compare dishes with.
