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The World Food Map: Which Country’s National Dish Is The Healthiest?

a kebab compass

From the icy terrains of Nordic countries to the African deserts, the countries of the world are obviously vastly different. As well as climate and customs, this also applies to the locals’ eating habits. We decided to look at which countries consume the most calories, carbs, salt, sugar, fat and protein based on their national dishes. The maps below show the results.

Scroll down for the full data on national dishes and their nutritional stats. 

Which countries consume the most calories? 

As you can see, the worst countries for calorie counting are Libya, Belgium, Qatar, Kuwait, Kyrgyzstan, Papua New Guinea, all of which have a national dish which averages at 1012-1425 kcal. The highest is Kyrgyzstan with total calories of 1425, this is in their national dish Laghman, which is pulled noodles, meat and vegetables.

 a world map showing national dishes by calories.

Which countries consume the most carbs?

The national dishes with the highest carbs belong to Mauritania and Senegal, as well as Libya, Kuwait and Kyrgyzstan. The country that consumes the highest number of carbs is Libya. Their national dish, which is called Bazeen, consists of 185.42 grams of carbs. This is unleavened bread, prepared with barely, water and salt.

 a world map showing national dishes by carbs.

Which countries consume the most salt?

The saltiest countries are Libya, Switzerland and the Philippines. Again, Libya’s Bazeen is the worst culprit here, as it contains 8.56 grams of salt. This is closely followed by Jamaica’s Ackee and Saltfish, which contains 6.19 grams of salt.

a world map showing national dishes by salt.

Which countries consume the most sugar?

In terms of sugars, the countries which consume the highest numbers are Rwanda, Uganda, Saint Lucia, the Marshall Islands, Morocco, Greenland and China. The most sugary dish is Rwanda’s national dish, which is called Matoke. This consists of mashed green bananas, which can be served alone or with a stew.

 a world map showing national dishes by sugar.

Which countries consume the most fat?

There seem to be more countries when it comes to high levels of fats than any other category. The countries in the red zone with high fats include; Papua New Guinea, Belgium, Sweden, Republic of the Congo, Serbia, Vanuatu, Canada, Albania, Rwanda, Uganda, Ireland, Northern Ireland, Ivory Coast, Bahrain, Kyrgyzstan and Democratic Republic of the Congo. The highest is Papua New Guinea, whose national dish Mumu has 88 grams of fat. This dish includes pork and roasted vegetables.

 a world map showing national dishes by fat.

Which countries consume the most protein?

Finally, the countries with the highest protein levels include Ecuador, Singapore, Saint Lucia and Kyrgyzstan. The highest dish is Singapore’s Chilli Crab, which, as the name suggests, involves crab in a chilli paste, offering 85 grams of protein.

a world map showing national dishes by protein.

Wondering where the UK stands on the food map? Our national dish is obviously fish and chips, which averages at 688 calories and 26 grams of fat.

The World Food map is shared under Creative Commons license. Please attribute Creative Commons with a link to https://www.shakethatweight.co.uk/world-food-map/. 

For more information on Creative Commons please visit https://creativecommons.org/licenses/by/3.0/.

The Data

CountryNational DishTotal Calories (Kcal)Fat (G)Saturated Fat (G)Salt (G)Carbs (G)Sugars (G)Protein (G)
Afghanistan Kabuli Pulao (Lamb)4081461.4150921
Albania Tavë kosi89355.3241.083512.759
Algeria Chakhchoukha54014.524.011.7364.142.9836.83
Andorra Escudella2115.71.81.0727213
Angola Muamba de galinha4671864.2114359
Antigua and Barbuda Pepperpot25111.251.1822.8215.5
Argentina Asado279153.31.141.10.332
Armenia Khash32921.313.60.96422.811.7
Aruba Keshi yena59240222.8128.245
Australia Vegemite on toast1154.82.60.24151.73.3
Austria Wiener Schnitzel5601952.59593.335
Azerbaijan Dolma6741.10.194.20.33.8
Bahamas Crack conch with peas and rice1651.50.50.622.2033
Bahrain Machboos113052150.87106658
BangladeshMachher Jhol31213.371.40.7217.87.9233.28
Barbados Cou-Cou and Flying Fish4772061.2401929
Belarus Draniki268152.51.91281.86
Belgium Moules-frites107570171663.233
Belize Fry jack167520.952613
Benin Kuli Kuli60201.791106
Bermuda Bermuda fish chowder291168.52.72186.720
Bhutan Ema datshi2751811.32.1214814
Bolivia Salteñas23381.20.9229.7510.7
Bosnia and HerzegovinaĆevapi895.82.30.690.80.28.1
Botswana Seswaa170.4110.80.950.5016.1
Brazil Feijoada69137131.0339451
Brunei Nasi Lemak57232140.3527.121
Bulgaria Banitsa47836183.33283.511
Burkina Faso Riz Gras1410.70.1028.203.4
Burundi Boko-Boko (Swahili-Burundian harees)54732.715.90.435.6029.3
Cambodia Amok trey28921141.9712514
Cameroon Ndolé6684783.0418147
Canada Poutine88657233.97661.428
Cape Verde Cachupa592267.72.3602033
Central African RepublicPeanut soup538356.81.99421520
Chad Boule23370.90.9331.735
Chile Empanada74441112.71694.125
China Peking Duck66341142.67422930
Macau Minchee (Picadillo)55034111.37181243
Colombia Sancocho2208.22.74.34224.215
Comoros Langouste a la Vanille1431.70.30.672.8023
Costa Rica Gallo pinto369.58.10.61.862.73.612
Croatia Brudet3923551.51938
Cuba Ropa vieja303164.61.438.64.228
Cyprus Souvla51030112.9836324
Czech RepublicSvíčková5841970.5911311
Democratic Republic of the Congo Poulet à la Moambé76951131.9413666
DenmarkFrikadeller24616.350.448.4115.7
Greenland Suaasat8592460.911012757
Djibouti Skoudehkaris57623111.2466026
Dominica Fish broth391.50.32.3710.24.9
Dominican RepublicSancocho2208.22.73.38224.215
East Timor Ikan Pepes961.70.61.30020
Ecuador Fritada639278.61.71136.881
Egypt Ful medames2577.51.12.9350.216
El Salvador Pupusa300167.61.37261.414
Equatorial Guinea Succotash2211.50.30.774709.7
Eritrea Zigini with injera3631982.52181531
Estonia Verivorst with Mulgikapsad (sauerkraut stew)2771342.09293.113
EthiopiaDoro wat340208.61.97103.933
FijiKokoda55441352.2522731
Finland Karjalanpaisti4801341.7142552
France Pot-au-feu3031340.8636612
Gabon Poulet Nyembwe53010.363.41.253411.328.7
Gambia Benachin103.30.20.30.0920.211.14
Georgia Khachapuri46220101.1847522
Germany Sauerbraten295229.20.541.80.321
Ghana Fufu39284.90.2581162.7
Gibraltar Profiteroles25814.45.50.429.417.43.4
Greece Gyro72339164.49436.847
Grenada Oil Down470.622.618.42.3967.613.44.2
Guatemala Fiambre2231230.4610319
Guinea Poulet Yassa352.517.63.30.9616.82.332
Guinea-Bissau Jollof rice393151.21.15582.85.3
Guyana Cook-up rice294137.50.48282.516
Haiti Diri ak djon djon485811.4891212
Honduras Baleada3872451.333519
Hungary Gulyás5772083.51551650
Iceland Hákarl32430.310.11.030013.7
Indonesia Soto31214.93.81.5619.5123.9
Iran Abgoosht24051.70.5728.21.821
Iraq Dolma5112032.1777198
Ireland Irish stew91154221.766940
Israel Meorav Yerushalmi5302794.8312158
Italy Ragu Alla Bolognese37327101.979620
Ivory Coast Kedjenou81153154.3615767
Jamaica Ackee and Saltfish366252.16.184.91.332
Japan Sushi349192.81.413877.8
Jordan Mansaf570.435.717.72.58107.650.1
Kazakhstan Beshbarmak3071861.62131122
Kenya Ugali1781.80.30.54380.34
Kiribati Palusami22319141.052.6012
Kosovo Tavë Kosi26621100.836314
Kuwait Machboos101245133.79101648
Kyrgyzstan Laghman14255170.61170872
Laos Larb2251322.0811519
Latvia Kartupeļu Pankūkas2101220.952225
Lebanon Tabbouleh2691820.052445
Lesotho Chakalaka2221510.1523125
Liberia Fufu39284.90.4981162.7
Libya Bazeen127239118.56185.426.3350.5
Liechtenstein Käsknöpfle30417100.5925112
Lithuania Cepelinai48832180.726223
Luxembourg F’rell am rèisleck2341580.591433
Macedonia Tavče Gravče2901912.192217
Madagascar Romazava2591132.4212430
Malawi Nshima3022.60.61.5463.20.56.8
Malaysia Nasi lemak232650.724004
Maldives Garudhiya61.32.10.51.970010
Mali Maafe3782661.6118721
Malta Pastizzi209156.50.11130.14.1
Marshall Islands Macadamia nut pie2571050.3442322
Mauritania Thieboudienne8682422.31141721
Mauritius Octopus Curry4421122.15461232
Mexico Mole poblano3762352.96381710
Moldova Mămăligă112.71.10.20.77240.42.6
Monaco Barbajuan25816.44.31.12017.9
Mongolia Buuz92442182.591341
Montenegro Punjene Paprike29917.15.13.3720.12.317.5
Montserrat Goat water56231101.22211250
Morocco Tagine4931930.281307
Mozambique Frango3372351.18726
Myanmar Mohinga4591734.57481130
Namibia Potjiekos3081760.1626314
Nauru Coconut Crusted Fish25416130.9810321
Nepal Dal bhat293420.7648218
Netherlands Stamppot49822123.16691312
New Zealand Bacon and egg pie50538111.524417
Nicaragua Gallo pinto466310.0787424
Niger Djerma Stew65146111.469447
Nigeria Egusi soup63839114.16207.253
North Korea Kimchi450.101.048.522.4
Norway Fårikål2151250.2115813
Oman Harees73025.28.90.2197.2131.4
Pakistan Seekh kebab48735161.115631
Palau Tinola286153.63.458.83.929
Palestine Mujaddara326162.11.28383.410
Panama Sancocho de gallina3472360.2314421
Papua New Guinea Mumu110688353.21461936
Paraguay Sopa paraguaya2871030.9540510
Peru Ceviche154610.36319
Philippines Adobo3922356.019.11.837
Poland Bigos3772482.81191024
Portugal Bacalhau3182070.6520215
Qatar Machboos101245133.79101648
Republic of the Congo Poulet Moambé89063241.46341350
Romania Sarmale2901861.4614520
Russia Pelmeni253200.264929
Rwanda Matoke8295542.2691434
Saint Kitts and Nevis Saltfish2021620.19709
Saint LuciaGreen fig and saltfish6421114.99633376
Saint Vincent and the Grenadines Roasted Breadfruit2260.50.10.2259.724.22.4
Samoa Palusami22319140.882.6012
San Marino Nidi Di Rondine1828161025
Sao Tome and Principe Calulu1961150.9310417
Saudi Arabia Kabsa73541132.6743547
Senegal Thieboudienne8682422.31141721
Serbia Ćevapčići81961242.052062
Seychelles Seychelles Fish Curry3641222.5413351
Sierra Leone Cassava Leaf Soup3822270.4811134
Singapore Chilli Crab6042034.8120685
Slovakia Bryndzové halušky78937172.1384330
Slovenia Ajdovi žganci3552.50.38170.5111.5
Solomon Islands Green Papaya Curry107.17.20.62.19114.51.2
Somalia Somalia Stew4371531.559019
South Africa Bobotie3861660.97201343
South Korea Kimchi450.101.048.522.4
South Sudan Ful Medames140411.382128
Spain Paella Valenciana2941331.3125118
Andalusia Gazpacho243172.34.0620134.1
Asturias Fabada asturiana5161552.7361834
Sri Lanka Kottu Roti71927132.34861136
Sudan Ful Medames140411.382128
Suriname Roti & Curry447162.80.08393.936
Swaziland (Eswatini) Karoo roast ostrich steak117541160.983246
Sweden Köttbullar77365382.289542
Switzerland Cervelat571.446.417.95.187.13.632.1
Syria Kibbeh5133291.137221
Taiwan Beef noodle soup266732.1317233
Tajikistan Dimlama762.031.162.2913.936.722.25
Tanzania Ugali1781.80.30.54380.34
Thailand Pad thai83845114.01461864
Togo Fufu39284.90.581162.7
Tonga Lu Pulu3821652.7813544
Trinidad and Tobago Callaloo986.75.40.915.41.95.9
Tunisia Lablabi360911.54561117
Turkey Döner72339164.59436.847
Turkmenistan Palaw2811010.094454
Tuvalu Coconut Crab67534242.4180316
Uganda Matoke8295542.2691434
Ukraine Borscht2176.50.80.85348.37
United Arab Emirates Biryani6171242.01831949
United Kingdom (UK) Fish and chips6882633.5971243
England (UK)Bangers and mash258207.61.393.21.414
Northern Ireland (UK) Irish stew91154221.766940
Isle of Man (UK) Skeddan jiarg12371.60.740014
Scotland (UK) Haggis32026140.615.70.715
Wales (UK) Cawl2671471.2123414
United States (US) Hamburger61938151.8132636
Northeast (US) New England clam chowder42528152.2120521
Midwest (US) Cincinnati chili6041853.39771738
South (US) Macaroni and cheese95645242.261001437
Texas (US) Tex-Mex51836132.8418529
West (US) Sopaipilla344200.6580485
Mountain West (US) Rocky Mountain oysters1827.81.20.46140.111
West Coast (US) Cioppino5542144.0219762
Hawaii (US) Loco Moco60044181.8217331
Puerto Rico  Arroz con gandules3951441.6257412
United States Virgin Islands (US)Fish and cou-cou4591121.2352137
Uruguay Chivito7944383.6639361
Uzbekistan Palov2601760.582344
Vanuatu Lap lap82559492.02471234
Venezuela Pabellón criollo5112262.4243037
Vietnam Phở201422.620321
Yemen Kabsa73541132.6743547
Zambia Nshima3022.60.61.5463.20.56.8
Zimbabwe Sadza3403.40.50.08720.67.6

 

Sources

For the national dishes:

https://en.wikipedia.org/

For the nutritional values:

Major sources:

 

Other Sources:

  • https://www.verywellfit.com/
  • https://www.thespruceeats.com/
  • https://www.thedailymeal.com/
  • https://www.myfooddiary.com/
  • https://www.myalbanianfood.com/
  • https://www.myfitnesspal.com/
  • https://www.kroger.com/
  • https://www.internationalcuisine.com/
  • https://www.fitbit.com/
  • https://www.fatsecret.com/
  • https://www.edamam.com/
  • https://www.eatthismuch.com/
  • https://www.africanbites.com/
  • https://world.openfoodfacts.org/
  • https://spoonacular.com/
  • https://sante.journaldesfemmes.com/
  • https://globalfoodbook.com/
  • https://ifood.tv/
  • https://diethood.com/
  • https://cookeatshare.com/
  • https://boulderlocavore.com/
  • http://titlisbusykitchen.com/
  • http://susplus.eu/
  • http://cdiabetes.com/
  • https://www.safefood.eu/

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