Kilo Blog
Nutrition Insights for Saudi Life
Evidence-based nutrition science, Saudi food calorie guides, and practical strategies - in English and Arabic.
Featured Article
Why Tracking Your Food Is the #1 Evidence-Based Strategy for Weight Loss
Calorie journaling doubles weight loss results according to a 2019 JAMA Internal Medicine meta-analysis of over 3,600 participants. We break down the science - and show you exactly how it applies to Saudi cuisine, from Kabsa to Ramadan eating patterns.
Latest and Upcoming
The Ultimate Saudi Supermarket Protein Guide
Protein milks, YoPRO & Greek yogurts, Al Hatab keto & high-protein bread, and snacks — every number you need to hit your macros at Tamimi, Danube, or Panda.
Top 10 Healthiest Restaurants in Riyadh
From Right Bite and FLOD to Kcal and Healthy Box — the healthy spots worth knowing, and how to track your calories at each one.
Kilo vs MyFitnessPal: Which Calorie Tracker Is Right for You?
A direct comparison on Saudi food database coverage, AI scanning, design, pricing, and who each app is actually built for.
What Are Calories? A Simple Guide to How Calories Work
A simple, research-backed explanation of calories in food, energy balance, food labels, and why calorie numbers are useful but not perfect.
The Complete Saudi Food Calorie Encyclopedia
Every major Saudi dish with calorie counts, macro breakdowns, and smart portion tips. Kabsa, Mandi, Jareesh, Mutabbaq and over 80 more dishes...
Best Protein Milk in Saudi Arabia: Nada vs Nadec vs Almarai
A comprehensive comparison of the best protein milks in Saudi Arabia. Discover calories, protein content, and price per gram.