Fancy a Pub Lunch: Here’s a List of UK Pub Calories (and the lowest cal meals to pick).

pubs and calorie counting don't always mix

If you’re off to the pub for lunch while on a diet or trying to watch your calories, two things can happen – you can think all bets are off and just order whatever sounds good, or, you can try and work out what the lowest calorie dish is on the menu – but, in the world of  pub calories, this isn’t always easy – does the mash of the sausage and mash have butter in? How much sugar or fat is in the salad dressing and does it actually make it higher in calories than the chips? So, at this point, you probably want to know the calorie counts of the meals on the menu.

Now, the good news is – a lot of this information on pub food calories is out there – if you just know where to look. And that’s where this post comes in. Want to know Brewer’s Fayre calories, Ember Inn calories, calories in Slug and Lettuce or All Bar One, we have them…in fact, this post helps you find the calorie counts for each of the major British pub chains – and, to help you resist temptation, I’ve also pinpointed the lowest calorie main course you can order.

Brewer’s Fayre: The lowest calorie dish on the Brewer’s Fayre menu is the Half Roast Chicken with a salad at 436 calories – but they actually have quite a few options under 500 calories that sound pretty good. You could have Chicken Forestiere or Baked Cod Loin with a Side Salad or the Ploughman’s Salad is only 483 calories – even though it has cheese. If you want to find the full list of Brewer’s Fayre calories, then click here. 

Chef and Brewer: The lowest calorie main course is would be a the Seabass Fillet served with a side salad at just 180 calories. If you fancy something else though, they do list everything on the menu – and I like the fact that they itemise the side dishes seperately – so I now know I save about 300 calories if I choose a side of mash or jacket potato over the chips. Click here to see all the calories for Chef and Brewer.

Ember Inns: This is a new addition since I last updated this post in 2017. My old local when I lived in England was an Ember Inn and it used to drive me nuts that I couldn’t find the calories considering how often I ate there, so well done Ember Inns.  The lowest calorie dish as served is the Wholefood Freekah Salad at 366 calories, but the Pad Thai isn’t far behind at 394 – I was also suprised by the Beef and Red Wine Lasagne which comes in a 591. It’s not the lowest thing on the menu, but it’s one of the lowest calorie lasagnes I spotted among the pubs. The Vegan Lasagne is even lower at 424.

If you want to find the full list of Ember Inns calories though click here. 

Harvester: List absolutely everything although you have to click around a bit to work your way through the menu. To save you doing that, your lowest option on the Mains menu without having to make any swaps on the menu is the Plain Feel Good Salad at 307 calories (adding chicken takes it up to just 380). If you have willpower and can pick the 77 calorie Steamed Vegetables or the 37 cal chargrilled broccoli as your side, then go for the Pulled Beef Chilli at 328 calories, the Simply Chicken 253 calories or a 4oz rump steak at 190. Find the full list of Harvester calories here.

Hungry Horse: Have a selection of dishes under 600 calories listed on the menu itself (my choice would be the lasagne) but they also have a full list of all the Hungry Horse menu calories here 

Slug and Lettuce. They do have a full list of calories for all their menu – but it’s a bit tricky to compare the dishes against each other. You’ll find tthe Slug and Lettuce calories list. When you get to the page, choose the time of day you’re eating to bring up the menu and then click on the little i icon and it will bring up a version with the calories on it.

The absolute lowest calorie option is the plain Super Mixed Salad at 390 calories. If you don’t fancy that, try the Pesto Linguine at 487.

Toby Carvery: List everything, but if you’re going for a Carvery meal you might want to take a print out as every single choice is listed individually so you’re going to need to do some maths – a good start though is to pick the turkey. To find the full list of Toby Carvery calories click here. 

Yates: They have a full list of calories for the menu. As with Slug and Lettuce, to use the list of Yates calories, you’ll need to choose when you’re eating then click on the little i icon to find the calories.

The lowest option on the normal pub menu is the Chicken and Bacon Topped salad at 367 calories, on the Lunch Club menu, the Jacket Potato with Baked Beans adds up to 474.

Wetherspoons: Actually print the calories on the menu – and in very small print, also include booze calories too. Good news, a pint of Bud Light only has 152 calories!

Foodwise though, your lowest option on the under 500 calorie menu is the Jacket Potato with Roasted Vegetables at 383 calories. The Teriyaki noodles are a close second at 389 calories. If you fancy planning before you go out, you’ll find the Wetherspoons calories list here.

So, there you have it – a full list of where to find pub calories for all the major UK chains (unless I’ve forgotten anyone in which case let me know and I’ll hunt). These posts are very hard to keep updated as many of the pubs change their menu seasonally and add and remove a few things meaning that the pub food calories also change –  so if you spot a link that doesn’t work any more please let me know in the comments and I’ll do my best to update things.

Sharing is Caring

Like this post, then why not share it on social media so other people can find out how many calories are in their pub lunch too. 

Sausage and mash on a white plate


  1. Audrey Morrison

    Fullers pubs – any information on calories please? Salads are what I tend to go for as being a reversed diabetes type II client I try to keep to a fairly strict regime but do like my pub/restaurant meals out.

  2. Dale

    I believe there will be an interactive iBook containing nutritional information for your favourite pub meals in 2020. 🙏

    Reply this thing on? Talk to me, it's lonely down here

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