Are Indian Takeaways High in Calories? A Detailed Look

November 9, 2025 •

4 min read

According to research published in the Journal of Continuing Education, calorie awareness is a significant factor in managing weight, and many popular Indian takeaway dishes are surprisingly high in calories and saturated fat. A typical takeaway meal, including starters and sides, can easily exceed the daily recommended calorie intake for an average adult. This reality can be disheartening for those who love Indian cuisine but are mindful of their health.

Quick Summary

The calorie content of Indian takeaways varies greatly depending on the dish and preparation method. Creamy curries, fried appetizers, and buttery breads are calorie-dense, while grilled dishes and lentil curries offer healthier, lower-calorie alternatives. Making mindful choices and controlling portions is key to enjoying Indian food as part of a balanced diet.

Key Points

High-Calorie Items: Creamy curries like korma and tikka masala, deep-fried snacks such as samosas, and buttery naan are typically high in calories and fat due to their preparation methods.
Healthier Alternatives: Grilled tandoori dishes, tomato-based curries (e.g., jalfrezi, rogan josh), and lentil-based dishes (dal) offer lower-calorie options rich in protein and nutrients.
Smart Carbohydrate Choices: Opting for plain steamed rice or whole-wheat roti instead of pilau rice or naan can significantly reduce overall fat and calorie intake.
Portion Control is Key: Takeaway portion sizes are often larger than standard servings, so sharing a main course or saving half for later can help manage calorie consumption effectively.
Customization is Possible: Asking for less oil or cream in your order can make a significant difference to the nutritional content of your meal.

Understanding the Nutritional Landscape of Indian Takeaways

Indian food is often associated with rich, vibrant flavors from an array of spices, and can be a very healthy choice, with dishes rich in vegetables and legumes. However, the reality of commercial takeaway preparation can transform traditionally balanced meals into calorie-heavy indulgences due to excessive use of oil, ghee, and cream. Understanding where the hidden calories lie is the first step toward making healthier decisions.

Where are the Hidden Calories?

The high-calorie culprits in many Indian takeaways often include the cooking oils and fats used, as well as the ingredients chosen for richness and taste. Ghee, a clarified butter common in Indian cooking, is high in saturated fat. Cream is often added to thicken sauces like korma or tikka masala, significantly boosting fat and calorie content. Even seemingly innocent additions like pilau rice, often fried in ghee, can add hundreds of calories. Deep-fried starters such as samosas and onion bhajis also contribute heavily to the overall calorie count.

Making Smarter Choices: What to Choose

Choosing a healthier Indian takeaway doesn't mean sacrificing flavor. Smart swaps can drastically reduce calorie intake without compromising on taste. Opt for grilled items, tomato-based curries, and vegetable-heavy dishes. Tandoori-style dishes are a prime example, as the cooking method uses a clay oven with minimal added fat.

Here is a list of some healthier options:

Grilled or Tandoori Dishes: Tandoori chicken, seekh kebab, or chicken tikka are marinated in yogurt and spices before being grilled, resulting in a lean, protein-rich meal.
Tomato-Based Curries: Look for curries like jalfrezi, rogan josh, or bhuna, which are typically made with a tomato and onion base and are lighter than creamy alternatives.
Lentil and Chickpea Dishes: Dal (lentil curry) and Chana Masala (chickpea curry) are packed with protein and fiber, making them filling and nutritious.
Vegetable-Focused Dishes: Side dishes like saag aloo (spinach and potato) or baingan bharta (roasted eggplant) can increase your vegetable and fiber intake.
Steamed Rice or Whole-Wheat Roti: Swap pilau rice for plain steamed rice and naan for whole-wheat roti to significantly lower carbohydrate and fat intake.

A Comparison of Takeaway Choices


Dish	Typical Preparation	Calorie/Fat Range (Approximate)	Healthier Alternative	Why It's Healthier
Chicken Tikka Masala	Cream-based, high in saturated fat from ghee and cream.	~580 kcal, 32g fat	Tandoori Chicken	Grilled instead of fried or simmered in cream, resulting in significantly lower fat and calories.
Chicken Korma	Very creamy, made with a high amount of ghee, cream, and ground nuts.	~599 kcal, 35g fat	Chicken Jalfrezi	A tomato-based curry with a spicier, lighter sauce, avoiding the heavy cream.
Samosas (Fried)	Deep-fried pastry filled with potatoes or meat, absorbs significant oil.	~150-200 kcal each	Grilled Chicken Tikka	A lean protein starter that is grilled with spices, not fried.
Peshwari Naan	Rich bread made with refined flour and stuffed with coconut, nuts, and sugar.	~382 kcal, 14.9g fat	Whole-Wheat Roti	Made from whole grains and cooked without excessive butter, higher in fiber.
Pilau Rice	White rice fried with oil and spices.	~250-300 kcal per portion	Plain Steamed Rice	Simple and fat-free, a much lower-calorie base for your meal.

The Importance of Portion Control

Even when choosing a healthy option, portion size is critical. Indian takeaway portions can often be generous enough for two people, leading to overconsumption of calories, fat, and salt. Consider sharing a main course with someone or saving half for another meal. Adding a simple salad to your order can also help fill you up with fewer calories. The average portion of chicken tikka masala found in one study was 223g more than the standard database portion, highlighting the need for vigilance.

Conclusion

So, are Indian takeaways high in calories? The answer is that they can be, but they don't have to be. While rich, creamy curries, fried starters, and buttery breads are indeed high-calorie traps, the diversity of Indian cuisine also offers a wealth of flavorful, healthy options. By choosing grilled meats, tomato-based curries, lentil dishes, and lighter bread or rice options, you can enjoy a delicious and satisfying Indian takeaway without compromising your health goals. Making mindful choices and being aware of the preparation methods used by restaurants are the keys to a guilt-free indulgence.

Expert Insights for a Healthier Takeaway

Here are some final tips based on expert advice:

Prioritize Grilled Dishes: Tandoori options are your best bet for a high-protein, low-fat main.
Choose Tomato Bases: Opt for sauces like jalfrezi, rogan josh, or madras over creamy kormas or masalas.
Go Whole Grain: Whole-wheat roti or brown rice provides more fiber than naan or pilau rice.
Control Your Portions: Be mindful of large takeaway serving sizes and consider sharing or saving leftovers.
Start with Veggies: Bulk up your meal with a side of vegetable curry or a fresh salad to fill up on fiber and nutrients.
Moderate the Extras: Go easy on the poppadoms and dips, which add unexpected calories.
Request Less Oil: Many restaurants are willing to cook with less oil if you ask.

Frequently Asked Questions

Creamy curries like Chicken Korma and Chicken Tikka Masala are typically the highest in calories due to the use of heavy cream, ghee, and ground nuts in their preparation. Fried starters such as samosas and onion bhajis also add substantial calories.

Tomato-based curries such as Chicken or Vegetable Jalfrezi, Rogan Josh, and Madras are generally lower in calories. Dishes featuring lean protein cooked in a tandoor, like Tandoori Chicken, are also excellent low-calorie options.

Naan bread is not considered a healthy choice for weight management, especially the buttery or stuffed versions. It is typically made with refined flour and often contains a high amount of butter, making it calorie-dense. Whole-wheat roti or chapati is a much healthier alternative.

To reduce calories, choose grilled tandoori dishes, opt for tomato-based curries over creamy ones, select plain steamed rice or roti instead of pilau rice or naan, and load up on vegetable-based sides. You can also ask for less oil when ordering.

Not necessarily. While many vegetarian dishes are rich in nutrients, some, like creamy paneer curries (e.g., Paneer Butter Masala) or deep-fried vegetable pakoras, can be just as high in fat and calories as their meat counterparts. The preparation method is the key factor.

Indian takeaways can be high in salt. A 2013 study found that an average Indian takeaway meal exceeded the adult Guideline Daily Amount (GDA) for salt. Requesting less salt or avoiding excessively salty sides can help.

According to a 2021 study, supermarket ready-meal versions of Indian dishes were found to be significantly smaller in portion size and lower in calories, fat, and salt compared to takeaway meals of the same type. However, ingredients vary, and some homemade versions are the healthiest.