A study of restaurants in three American cities showed what we’ve always known: eating out a lot makes you fat. And if you have to eat out, pick the restaurant wisely.

The 2011-2014 study looked at 360 dinner entrees at 123 non-chain restaurants in Boston, San Francisco and Little Rock, Ark., according to Vox.

The study showed that the restaurant entrees had an average of 1,200 calories each, the  website said. Chinese, Italian and American restaurants performed the worst; the best choices were at Greek, Mexican, Thai, Vietnamese and Japanese restaurants.

How’s that compare to how many calories we should have? A moderately active adult male 31-50 should have 2,220 a day, and a female in the same age range should have 2,000.

The study appeared in the Journal of the Academy of Nutrition and Dietetics.


Calories in dinner entrees at non-chain restaurants

Mexican (1,110)
American (1,451)
Chinese (1,478)
Italian (1,556)
Japanese (945)
Thai (1,163)
Indian (1,250)
Greek (904)
Vietnamese (984)