If you’ve ever been on a diet, you’ll know the battle between your cravings and your calorie counter. And if Indian food is your weakness, the temptation of creamy curries, buttery naans, and fried starters might feel like too much to resist. But here’s the good news: not all Indian dishes are heavy. In fact, some of the healthiest Indian curries and meals are surprisingly light — bursting with flavour, packed with vegetables, and easy to enjoy without guilt.
By learning which meals to choose, you can enjoy low-calorie Indian food for weight loss while still indulging in the spices and aromas that make the cuisine so loved across the UK. Let’s take a look at some of the best options.
What Is the Lowest-Calorie Indian Curry?
Many diners in Britain wonder the same thing when looking at a takeaway menu: “Which curry has the least calories?” The answer isn’t always obvious, but here’s a rule of thumb:
- Tomato-based curries (like Jalfrezi, Bhuna, Madras, Rogan Josh) are lighter, averaging 200–300 calories per portion.
- Tandoori curries and grills (like Tandoori Chicken or Fish Tikka) are lean, cooked without heavy sauces, and often come in at under 200 calories.
- Cream-based curries (like Korma, Pasanda, and Butter Chicken) can be very high in calories, sometimes reaching 600–800 calories in one serving.
Data source: LJMU Research Online
So if you’re searching for the lowest-calorie curry at an Indian restaurant, go for tomato-based or grilled dishes — they deliver bold flavour without the calorie overload.
7 Low-Calorie Indian Dishes to Try
1. Baingan Bharta – 112 Calories
Think of it as India’s answer to mashed potato ; only lighter, healthier, and far more exciting. Baingan Bharta is made from roasted aubergine, mashed with onions, tomatoes, garlic, and spices. At just over 100 calories a portion, it’s full of fibre, low in fat, and perfect for anyone looking for low-calorie vegetarian Indian food.
2. Chicken Jalfrezi – 160 Calories
You might be surprised to see this takeaway favourite on the list, but Chicken Jalfrezi is one of the lowest-calorie Indian curries. With lean chicken, stir-fried vegetables, and a tomato base, it’s lighter than cream-based curries while still packed with flavour.
3. Ragi Dosa – 130 Calories
A South Indian cuisine speciality, Ragi Dosa is a thin, crispy pancake made from finger millet. Naturally gluten-free, high in fibre, and only 130 calories each, it’s a brilliant low-calorie Indian snack to share with friends or enjoy as a light meal.
4. Fish Tikka – 120 Calories
Cooked in a tandoor and marinated in yoghurt and spices, Fish Tikka is as lean as it gets. With around 120 calories per serving, it’s high in protein, low in fat, and a go-to for anyone searching for the healthiest Indian takeaway option in the UK.
5. Rava Upma – 250 Calories
A traditional South Indian breakfast dish, Rava Upma is made from semolina, curry leaves, and vegetables. At 250 calories, it’s filling yet light — the kind of dish that keeps you satisfied without weighing you down.
6. Khaman Dhokla – 80 Calories
A soft, spongy snack from Gujarat, Khaman Dhokla is steamed, not fried, making it one of the lowest-calorie Indian dishes. At just 80 calories per piece, it’s tangy, light, and perfect as a starter or tea-time bite.
7. Dal Tadka – 260 Calories
A comforting dish of yellow lentils tempered with garlic, cumin, and mustard seeds, Dal Tadka is hearty without being heavy. Around 260 calories a portion, it’s protein-packed, diabetic-friendly, and one of the most healthy Indian curries you can order.
Healthiest Indian Takeaway Options in the UK
The next time you’re scrolling through your local Indian takeaway menu, keep these choices in mind:
- Tandoori Chicken or Fish Tikka – grilled, not fried.
- Chana Masala (Chickpea Curry) – filling and rich in protein.
- Aloo Gobi – cauliflower and potato in a light spice mix.
- Bhindi Masala (Okra Curry) – low-calorie and nutrient-dense.
- Chapati or Roti – lighter than naan or paratha.
- Plain Basmati Rice – better than pilau or fried rice.
Avoid extras like onion bhajis, poppadoms, and cheesy naans they may be tempting, but they’re the reason your “healthy Indian meal” turns into a calorie bomb.
Indian Foods to Avoid on a Diet
Not all Indian food is diet-friendly. If you’re counting calories, try to avoid:
- Creamy curries – Korma, Pasanda, Butter Chicken.
- Fried starters – Pakoras, Samosas, Onion Bhajis.
- Stuffed or buttery breads – Cheese naan, layered parathas.
They’re delicious, but they’ll quickly add up to over 1,000 calories in a single meal.
FAQs About Low-Calorie Indian Food
Which Indian curry has the least calories?
Chicken Jalfrezi, Bhuna, and Rogan Josh are among the lightest, averaging 200–300 calories.
What is the healthiest Indian takeaway?
Tandoori dishes, vegetable curries, and lentil-based meals like Chana Masala or Dal Tadka are the healthiest.
Is Indian curry good for weight loss?
Yes, tomato and lentil-based curries can be very healthy. Avoid cream-heavy dishes if you’re trying to cut calories.
What is the lowest-calorie Indian meal?
A portion of Fish Tikka with chapati and a side salad is one of the lightest and healthiest combinations you can order in the UK.
Final Thoughts
Eating well doesn’t mean giving up your favourite cuisine. With smart choices, you can enjoy low-calorie Indian dishes that are flavourful, filling, and diet-friendly. From the smoky aubergine of Baingan Bharta to the zesty spice of Chicken Jalfrezi, these meals prove that Indian food can be both indulgent and healthy.
So the next time you’re ordering a curry, remember — it doesn’t have to blow your calorie count. Pick wisely, and you can enjoy the best of both worlds: rich flavour and a lighter plate.
