Indian cuisine is loved worldwide for its vibrant spices, rich aromas, and variety of dishes. But many people often ask: is Indian food healthy? or what is the lowest-calorie Indian takeaway? The truth is, you can absolutely enjoy the depth of flavour in Indian cooking while keeping your meal light. With smart choices, traditional recipes, and healthier cooking methods, low-calorie Indian food offers a perfect balance between indulgence and well-being.
The Evolution of Indian Cuisine Towards Healthier Options
As people across the globe become more health-conscious, Indian food has also evolved. Chefs and home cooks now adapt traditional dishes into low-calorie Indian meals, cutting back on oil, cream, and ghee while still keeping the essence of the dish intact. Instead of deep-frying, grilling or baking is used. Coconut milk often replaces cream, and whole grains or lentils add more fibre.
This shift shows that healthy Indian food doesn’t mean compromising on taste — it’s simply about mindful ingredients and smarter preparation.
10 Low-Calorie Indian Dishes
When it comes to enjoying low-calorie Indian food, the variety is just as impressive as traditional rich curries and biryanis. From grilled meats and lentil-based dishes to vegetable-packed curries, these options prove that Indian cuisine can be both wholesome and waistline-friendly. Many of them feature nutrient-dense ingredients such as legumes, leafy greens, yoghurt, and spices that not only cut calories but also add fibre, protein, and antioxidants to your diet. Here we listed some low-calorie Indian dishes you may try!
1. Tandoori Chicken
A classic from North India, Tandoori Chicken is marinated in yoghurt and spices, then cooked in a clay oven or grill.
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Calories (per serving): ~270 kcal
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Why it’s healthy: The yoghurt tenderises the chicken and reduces the need for oil, while the grilling process keeps it lean.
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Nutritional value: High protein, low fat.
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Perfect for those who want a filling, low-fat Indian takeaway option without heavy sauces.
2. Chana Masala
This chickpea curry is a staple of vegetarian Indian food.
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Calories (per serving): ~210 kcal
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Why it’s healthy: Chickpeas are fibre-rich, keeping you full longer and aiding digestion.
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Nutritional value: Plant protein, iron, and B vitamins.
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A smart choice for weight loss while still enjoying a hearty curry.
3. Rajma (Kidney Bean Curry)
A North Indian comfort dish made with kidney beans simmered in tomatoes and spices.
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Calories (per serving): ~220–250 kcal
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Why it’s healthy: Packed with plant-based protein and soluble fibre that supports heart health.
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Nutritional value: High in protein and potassium, low in fat.
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Often served with rice, but choosing a smaller portion keeps it a balanced, low-calorie Indian meal.
4. Begun Bharta (Baingan Bharta)
A smoky roasted aubergine mash cooked with onions, garlic, and spices.
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Calories (per serving): ~180 kcal
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Why it’s healthy: Aubergine is naturally low in calories and high in antioxidants.
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Nutritional value: Rich in fibre, vitamin C, and potassium.
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A vegan, low-calorie Indian dish that’s both flavourful and light.
5. Palak Paneer
Spinach blended with cubes of paneer (Indian cheese).
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Calories (per serving): ~240 kcal (when made with low-fat paneer)
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Why it’s healthy: Spinach adds iron, calcium, and vitamins, while using lighter dairy keeps calories low.
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Nutritional value: Protein + leafy greens = a nutrient powerhouse.
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Great for vegetarians who want protein-rich, low-calorie Indian food.
6. Chicken Saagwala
A protein-packed curry made with chicken and spinach.
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Calories (per serving): ~280 kcal
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Why it’s healthy: Combines lean protein with leafy greens, reducing the need for heavy cream or butter.
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Nutritional value: Vitamins A, C, iron, plus protein.
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A healthier curry option compared to creamy kormas.
7. Vegetable Pilau
Rice cooked with light spices and vegetables.
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Calories (per serving): ~200–220 kcal
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Why it’s healthy: Uses less oil than fried rice, with added fibre from vegetables.
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Nutritional value: Balanced carbs and vitamins.
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Pair with a curry for a lighter alternative to biryani.
8. Cucumber Raita
A yoghurt-based dip with cucumber and mint.
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Calories (per serving): ~80 kcal
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Why it’s healthy: Cooling, low-fat, and helps balance spicy curries.
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Nutritional value: Calcium, probiotics, hydration.
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A refreshing, low-calorie side dish for any meal.
9. Grilled Fish with Indian Spices
Fish marinated in turmeric, garlic, lemon juice, and grilled until tender.
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Calories (per serving): ~190 kcal
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Why it’s healthy: High in omega-3 fatty acids, low in fat compared to fried fish.
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Nutritional value: Lean protein, heart-healthy fats.
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A perfect low-calorie Indian restaurant dish for pescatarians.
10. Tomato Soup with Indian Spices
A light, tangy soup infused with cumin, ginger, and coriander.
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Calories (per serving): ~120 kcal
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Why it’s healthy: Tomatoes are rich in vitamin C and lycopene (an antioxidant).
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Nutritional value: Hydrating, immune-boosting, low-fat.
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Works as a starter that fills you up without extra calories.
What Is the Lowest-Calorie Indian Curry?
When choosing curries, some options are naturally lighter than others.
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Lowest-calorie Indian curries: Jalfrezi, Rogan Josh, Madras, and Bhuna (around 200–300 calories).
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High-calorie curries to avoid: Korma, Pasanda, and Butter Chicken (can exceed 600–800 calories).
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Best choice for weight loss: Tandoori dishes or dry items like grilled chicken/fish with salad.
Healthy Indian Takeaway Options in the UK
Ordering from a restaurant doesn’t have to derail your diet. Some of the healthiest Indian takeaway options include:
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Starters: Vegetable Samosa (baked), Tandoori Chicken, Hara Bhara Kebab.
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Mains: Chana Masala, Rajma, Saag Paneer, Chicken Jalfrezi.
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Sides: Chapati or Roti (instead of naan), Plain Basmati Rice (instead of pilau).
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Extras: Cucumber Raita or fresh salad.
The Benefits of Low-Calorie Indian Food
The benefits of incorporating low-calorie Indian food into one's diet are manifold. These dishes are light on the stomach and rich in essential nutrients. They provide a balanced approach to eating, combining proteins, fibres, and healthy fats while maintaining calorie control. This approach makes them particularly beneficial for weight management and overall health.
Furthermore, low-calorie Indian food often includes a variety of vegetables and legumes, contributing to a higher intake of vitamins, minerals, and antioxidants. These nutrients are crucial for maintaining good health, boosting immunity, and preventing chronic diseases.
Adapting Traditional Recipes for a Healthier Lifestyle
Adapting traditional Indian recipes to lower-calorie versions often involves simple yet effective modifications. Using less oil, grilling or baking instead of frying, incorporating more vegetables, and low-fat dairy products are some ways to reduce calorie content. Spices, the essence of Indian cooking, remain a constant, ensuring the dishes are flavourful and aromatic.
These adaptations make the dishes healthier and more accessible to a global audience increasingly inclined towards health-conscious eating. The versatility of Indian cuisine allows for these modifications without losing the essence of the dishes.
Low-calorie Indian food is an excellent example of how traditional cuisine can evolve to meet contemporary health standards without losing its soul. These dishes offer a guilt-free way to enjoy the rich and diverse flavours of Indian cuisine while maintaining a healthy lifestyle. As more people seek nutritious yet delicious meal options, low-calorie Indian food stands out as a perfect blend of taste, health, and tradition. It's a cuisine that satisfies the palate and contributes positively to overall well-being.
FAQs on Low-Calorie Indian Food
What is the lowest-calorie Indian dish?
Tandoori chicken or grilled fish are among the lowest.
Which curry has the least calories?
Jalfrezi, Bhuna, and Rogan Josh are lighter options.
What’s the healthiest Indian takeaway in the UK?
Chana Masala with chapati or Tandoori Chicken with salad.
Is Indian food good for weight loss?
Yes, when you choose tomato-based curries, lentil dishes, or tandoori grills
Final Thoughts
Low-calorie Indian food proves that you don’t have to give up your favourite cuisine to stay healthy. From protein-rich tandoori dishes to wholesome lentil curries, Indian cooking offers endless options that are both nourishing and satisfying. Whether you’re cooking at home or ordering the lowest-calorie Indian takeaway in the UK, these dishes ensure you enjoy authentic flavour while keeping your meals light.
