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Brett Janes

28th April 2019

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

From the icy terrains of Nordic countries to the African deserts, the countries of the world are obviously vastly different. As well…

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.

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.

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.

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.

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.

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.

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://coffee.shakethatweight.co.uk/world-food-map/. For more information on Creative Commons please visit https://creativecommons.org/licenses/by/3.0/.

The Data

Country	National Dish	Total Calories (Kcal)	Fat (G)	Saturated Fat (G)	Salt (G)	Carbs (G)	Sugars (G)	Protein (G)
Afghanistan	Kabuli Pulao (Lamb)	408	14	6	1.41	50	9	21
Albania	Tavë kosi	893	55.3	24	1.08	35	12.7	59
Algeria	Chakhchoukha	540	14.52	4.01	1.73	64.14	2.98	36.83
Andorra	Escudella	211	5.7	1.8	1.07	27	2	13
Angola	Muamba de galinha	467	18	6	4.21	14	3	59
Antigua and Barbuda	Pepperpot	251	11.2	5	1.18	22.8	2	15.5
Argentina	Asado	279	15	3.3	1.14	1.1	0.3	32
Armenia	Khash	329	21.3	13.6	0.96	42	2.8	11.7
Aruba	Keshi yena	592	40	22	2.8	12	8.2	45
Australia	Vegemite on toast	115	4.8	2.6	0.24	15	1.7	3.3
Austria	Wiener Schnitzel	560	19	5	2.59	59	3.3	35
Azerbaijan	Dolma	67	4	1.1	0.19	4.2	0.3	3.8
Bahamas	Crack conch with peas and rice	165	1.5	0.5	0.62	2.2	0	33
Bahrain	Machboos	1130	52	15	0.87	106	6	58
Bangladesh	Machher Jhol	312	13.37	1.4	0.72	17.8	7.92	33.28
Barbados	Cou-Cou and Flying Fish	477	20	6	1.2	40	19	29
Belarus	Draniki	268	15	2.5	1.91	28	1.8	6
Belgium	Moules-frites	1075	70	17	1	66	3.2	33
Belize	Fry jack	167	5	2	0.95	26	1	3
Benin	Kuli Kuli	60	2	0	1.79	11	0	6
Bermuda	Bermuda fish chowder	291	16	8.5	2.72	18	6.7	20
Bhutan	Ema datshi	275	18	11.3	2.12	14	8	14
Bolivia	Salteñas	233	8	1.2	0.92	29.7	5	10.7
Bosnia and Herzegovina	Ćevapi	89	5.8	2.3	0.69	0.8	0.2	8.1
Botswana	Seswaa	170.4	11	0.8	0.95	0.5	0	16.1
Brazil	Feijoada	691	37	13	1.03	39	4	51
Brunei	Nasi Lemak	572	32	14	0.3	52	7.1	21
Bulgaria	Banitsa	478	36	18	3.33	28	3.5	11
Burkina Faso	Riz Gras	141	0.7	0.1	0	28.2	0	3.4
Burundi	Boko-Boko (Swahili-Burundian harees)	547	32.7	15.9	0.4	35.6	0	29.3
Cambodia	Amok trey	289	21	14	1.97	12	5	14
Cameroon	Ndolé	668	47	8	3.04	18	1	47
Canada	Poutine	886	57	23	3.97	66	1.4	28
Cape Verde	Cachupa	592	26	7.7	2.3	60	20	33
Central African Republic	Peanut soup	538	35	6.8	1.99	42	15	20
Chad	Boule	233	7	0.9	0.93	31.7	3	5
Chile	Empanada	744	41	11	2.71	69	4.1	25
China	Peking Duck	663	41	14	2.67	42	29	30
Macau	Minchee (Picadillo)	550	34	11	1.37	18	12	43
Colombia	Sancocho	220	8.2	2.7	4.34	22	4.2	15
Comoros	Langouste a la Vanille	143	1.7	0.3	0.67	2.8	0	23
Costa Rica	Gallo pinto	369.5	8.1	0.6	1.8	62.7	3.6	12
Croatia	Brudet	392	35	5	1.51	9	3	8
Cuba	Ropa vieja	303	16	4.6	1.43	8.6	4.2	28
Cyprus	Souvla	510	30	11	2.98	36	3	24
Czech Republic	Svíčková	584	19	7	0.5	91	13	11
Democratic Republic of the Congo	Poulet à la Moambé	769	51	13	1.94	13	6	66
Denmark	Frikadeller	246	16.3	5	0.44	8.4	1	15.7
Greenland	Suaasat	859	24	6	0.91	101	27	57
Djibouti	Skoudehkaris	576	23	11	1.24	66	0	26
Dominica	Fish broth	39	1.5	0.3	2.37	1	0.2	4.9
Dominican Republic	Sancocho	220	8.2	2.7	3.38	22	4.2	15
East Timor	Ikan Pepes	96	1.7	0.6	1.3	0	0	20
Ecuador	Fritada	639	27	8.6	1.71	13	6.8	81
Egypt	Ful medames	257	7.5	1.1	2.9	35	0.2	16
El Salvador	Pupusa	300	16	7.6	1.37	26	1.4	14
Equatorial Guinea	Succotash	221	1.5	0.3	0.77	47	0	9.7
Eritrea	Zigini with injera	363	19	8	2.52	18	15	31
Estonia	Verivorst with Mulgikapsad (sauerkraut stew)	277	13	4	2.09	29	3.1	13
Ethiopia	Doro wat	340	20	8.6	1.97	10	3.9	33
Fiji	Kokoda	554	41	35	2.25	22	7	31
Finland	Karjalanpaisti	480	13	4	1.71	42	5	52
France	Pot-au-feu	303	13	4	0.86	36	6	12
Gabon	Poulet Nyembwe	530	10.36	3.4	1.25	34	11.3	28.7
Gambia	Benachin	103.3	0.2	0.3	0.09	20.2	11.1	4
Georgia	Khachapuri	462	20	10	1.18	47	5	22
Germany	Sauerbraten	295	22	9.2	0.54	1.8	0.3	21
Ghana	Fufu	392	8	4.9	0.25	81	16	2.7
Gibraltar	Profiteroles	258	14.4	5.5	0.4	29.4	17.4	3.4
Greece	Gyro	723	39	16	4.49	43	6.8	47
Grenada	Oil Down	470.6	22.6	18.4	2.39	67.6	13.4	4.2
Guatemala	Fiambre	223	12	3	0.46	10	3	19
Guinea	Poulet Yassa	352.5	17.6	3.3	0.96	16.8	2.3	32
Guinea-Bissau	Jollof rice	393	15	1.2	1.15	58	2.8	5.3
Guyana	Cook-up rice	294	13	7.5	0.48	28	2.5	16
Haiti	Diri ak djon djon	485	8	1	1.48	91	2	12
Honduras	Baleada	387	24	5	1.33	35	1	9
Hungary	Gulyás	577	20	8	3.51	55	16	50
Iceland	Hákarl	324	30.3	10.1	1.03	0	0	13.7
Indonesia	Soto	312	14.9	3.8	1.56	19.5	1	23.9
Iran	Abgoosht	240	5	1.7	0.57	28.2	1.8	21
Iraq	Dolma	511	20	3	2.17	77	19	8
Ireland	Irish stew	911	54	22	1.7	66	9	40
Israel	Meorav Yerushalmi	530	27	9	4.83	12	1	58
Italy	Ragu Alla Bolognese	373	27	10	1.97	9	6	20
Ivory Coast	Kedjenou	811	53	15	4.36	15	7	67
Jamaica	Ackee and Saltfish	366	25	2.1	6.18	4.9	1.3	32
Japan	Sushi	349	19	2.8	1.41	38	7	7.8
Jordan	Mansaf	570.4	35.7	17.7	2.58	10	7.6	50.1
Kazakhstan	Beshbarmak	307	18	6	1.62	13	11	22
Kenya	Ugali	178	1.8	0.3	0.54	38	0.3	4
Kiribati	Palusami	223	19	14	1.05	2.6	0	12
Kosovo	Tavë Kosi	266	21	10	0.83	6	3	14
Kuwait	Machboos	1012	45	13	3.79	101	6	48
Kyrgyzstan	Laghman	1425	51	7	0.61	170	8	72
Laos	Larb	225	13	2	2.08	11	5	19
Latvia	Kartupeļu Pankūkas	210	12	2	0.95	22	2	5
Lebanon	Tabbouleh	269	18	2	0.05	24	4	5
Lesotho	Chakalaka	222	15	1	0.15	23	12	5
Liberia	Fufu	392	8	4.9	0.49	81	16	2.7
Libya	Bazeen	1272	39	11	8.56	185.42	6.33	50.5
Liechtenstein	Käsknöpfle	304	17	10	0.59	25	1	12
Lithuania	Cepelinai	488	32	18	0.7	26	2	23
Luxembourg	F'rell am rèisleck	234	15	8	0.59	14	3	3
Macedonia	Tavče Gravče	290	19	1	2.19	22	1	7
Madagascar	Romazava	259	11	3	2.42	12	4	30
Malawi	Nshima	302	2.6	0.6	1.54	63.2	0.5	6.8
Malaysia	Nasi lemak	232	6	5	0.72	40	0	4
Maldives	Garudhiya	61.3	2.1	0.5	1.97	0	0	10
Mali	Maafe	378	26	6	1.61	18	7	21
Malta	Pastizzi	209	15	6.5	0.11	13	0.1	4.1
Marshall Islands	Macadamia nut pie	257	10	5	0.34	42	32	2
Mauritania	Thieboudienne	868	24	2	2.31	141	7	21
Mauritius	Octopus Curry	442	11	2	2.15	46	12	32
Mexico	Mole poblano	376	23	5	2.96	38	17	10
Moldova	Mămăligă	112.7	1.1	0.2	0.77	24	0.4	2.6
Monaco	Barbajuan	258	16.4	4.3	1.1	20	1	7.9
Mongolia	Buuz	924	42	18	2.5	91	3	41
Montenegro	Punjene Paprike	299	17.1	5.1	3.37	20.1	2.3	17.5
Montserrat	Goat water	562	31	10	1.22	21	12	50
Morocco	Tagine	493	19	3	0.2	81	30	7
Mozambique	Frango	337	23	5	1.1	8	7	26
Myanmar	Mohinga	459	17	3	4.57	48	11	30
Namibia	Potjiekos	308	17	6	0.16	26	3	14
Nauru	Coconut Crusted Fish	254	16	13	0.98	10	3	21
Nepal	Dal bhat	293	4	2	0.76	48	2	18
Netherlands	Stamppot	498	22	12	3.16	69	13	12
New Zealand	Bacon and egg pie	505	38	11	1.5	24	4	17
Nicaragua	Gallo pinto	466	3	1	0.07	87	4	24
Niger	Djerma Stew	651	46	11	1.46	9	4	47
Nigeria	Egusi soup	638	39	11	4.16	20	7.2	53
North Korea	Kimchi	45	0.1	0	1.04	8.5	2	2.4
Norway	Fårikål	215	12	5	0.21	15	8	13
Oman	Harees	730	25.2	8.9	0.21	97.2	1	31.4
Pakistan	Seekh kebab	487	35	16	1.1	15	6	31
Palau	Tinola	286	15	3.6	3.45	8.8	3.9	29
Palestine	Mujaddara	326	16	2.1	1.28	38	3.4	10
Panama	Sancocho de gallina	347	23	6	0.23	14	4	21
Papua New Guinea	Mumu	1106	88	35	3.21	46	19	36
Paraguay	Sopa paraguaya	287	10	3	0.95	40	5	10
Peru	Ceviche	154	6	1	0.3	6	3	19
Philippines	Adobo	392	23	5	6.01	9.1	1.8	37
Poland	Bigos	377	24	8	2.81	19	10	24
Portugal	Bacalhau	318	20	7	0.65	20	2	15
Qatar	Machboos	1012	45	13	3.79	101	6	48
Republic of the Congo	Poulet Moambé	890	63	24	1.46	34	13	50
Romania	Sarmale	290	18	6	1.46	14	5	20
Russia	Pelmeni	253	2	0	0.26	49	2	9
Rwanda	Matoke	829	55	4	2.26	91	43	4
Saint Kitts and Nevis	Saltfish	202	16	2	0.19	7	0	9
Saint Lucia	Green fig and saltfish	642	11	1	4.99	63	33	76
Saint Vincent and the Grenadines	Roasted Breadfruit	226	0.5	0.1	0.22	59.7	24.2	2.4
Samoa	Palusami	223	19	14	0.88	2.6	0	12
San Marino	Nidi Di Rondine	182	8	1	6	1	0	25
Sao Tome and Principe	Calulu	196	11	5	0.93	10	4	17
Saudi Arabia	Kabsa	735	41	13	2.67	43	5	47
Senegal	Thieboudienne	868	24	2	2.31	141	7	21
Serbia	Ćevapčići	819	61	24	2.05	2	0	62
Seychelles	Seychelles Fish Curry	364	12	2	2.54	13	3	51
Sierra Leone	Cassava Leaf Soup	382	22	7	0.48	11	1	34
Singapore	Chilli Crab	604	20	3	4.81	20	6	85
Slovakia	Bryndzové halušky	789	37	17	2.13	84	3	30
Slovenia	Ajdovi žganci	355	2.5	0.38	1	70.5	1	11.5
Solomon Islands	Green Papaya Curry	107.1	7.2	0.6	2.19	11	4.5	1.2
Somalia	Somalia Stew	437	15	3	1.5	59	0	19
South Africa	Bobotie	386	16	6	0.97	20	13	43
South Korea	Kimchi	45	0.1	0	1.04	8.5	2	2.4
South Sudan	Ful Medames	140	4	1	1.38	21	2	8
Spain	Paella Valenciana	294	13	3	1.31	25	1	18
Andalusia	Gazpacho	243	17	2.3	4.06	20	13	4.1
Asturias	Fabada asturiana	516	15	5	2.73	61	8	34
Sri Lanka	Kottu Roti	719	27	13	2.34	86	11	36
Sudan	Ful Medames	140	4	1	1.38	21	2	8
Suriname	Roti & Curry	447	16	2.8	0.08	39	3.9	36
Swaziland (Eswatini)	Karoo roast ostrich steak	1175	41	16	0.98	3	2	46
Sweden	Köttbullar	773	65	38	2.28	9	5	42
Switzerland	Cervelat	571.4	46.4	17.9	5.18	7.1	3.6	32.1
Syria	Kibbeh	513	32	9	1.1	37	2	21
Taiwan	Beef noodle soup	266	7	3	2.13	17	2	33
Tajikistan	Dimlama	76	2.03	1.16	2.29	13.93	6.72	2.25
Tanzania	Ugali	178	1.8	0.3	0.54	38	0.3	4
Thailand	Pad thai	838	45	11	4.01	46	18	64
Togo	Fufu	392	8	4.9	0.5	81	16	2.7
Tonga	Lu Pulu	382	16	5	2.78	13	5	44
Trinidad and Tobago	Callaloo	98	6.7	5.4	0.91	5.4	1.9	5.9
Tunisia	Lablabi	360	9	1	1.54	56	11	17
Turkey	Döner	723	39	16	4.59	43	6.8	47
Turkmenistan	Palaw	281	10	1	0.09	44	5	4
Tuvalu	Coconut Crab	675	34	24	2.41	80	3	16
Uganda	Matoke	829	55	4	2.26	91	43	4
Ukraine	Borscht	217	6.5	0.8	0.85	34	8.3	7
United Arab Emirates	Biryani	617	12	4	2.01	83	19	49
United Kingdom (UK)	Fish and chips	688	26	3	3.59	71	2	43
England (UK)	Bangers and mash	258	20	7.6	1.39	3.2	1.4	14
Northern Ireland (UK)	Irish stew	911	54	22	1.7	66	9	40
Isle of Man (UK)	Skeddan jiarg	123	7	1.6	0.74	0	0	14
Scotland (UK)	Haggis	320	26	14	0.61	5.7	0.7	15
Wales (UK)	Cawl	267	14	7	1.21	23	4	14
United States (US)	Hamburger	619	38	15	1.81	32	6	36
Northeast (US)	New England clam chowder	425	28	15	2.21	20	5	21
Midwest (US)	Cincinnati chili	604	18	5	3.39	77	17	38
South (US)	Macaroni and cheese	956	45	24	2.26	100	14	37
Texas (US)	Tex-Mex	518	36	13	2.84	18	5	29
West (US)	Sopaipilla	344	2	0	0.65	80	48	5
Mountain West (US)	Rocky Mountain oysters	182	7.8	1.2	0.46	14	0.1	11
West Coast (US)	Cioppino	554	21	4	4.02	19	7	62
Hawaii (US)	Loco Moco	600	44	18	1.82	17	3	31
Puerto Rico	Arroz con gandules	395	14	4	1.62	57	4	12
United States Virgin Islands (US)	Fish and cou-cou	459	11	2	1.23	52	1	37
Uruguay	Chivito	794	43	8	3.66	39	3	61
Uzbekistan	Palov	260	17	6	0.58	23	4	4
Vanuatu	Lap lap	825	59	49	2.02	47	12	34
Venezuela	Pabellón criollo	511	22	6	2.42	43	0	37
Vietnam	Phở	201	4	2	2.6	20	3	21
Yemen	Kabsa	735	41	13	2.67	43	5	47
Zambia	Nshima	302	2.6	0.6	1.54	63.2	0.5	6.8
Zimbabwe	Sadza	340	3.4	0.5	0.08	72	0.6	7.6

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/