The Surprising Calorie Count of Takeaway Curries
When you order a takeaway curry, you're often getting more than just the main dish. Rich, creamy sauces, generous amounts of oil, and substantial side portions contribute to a calorie total that can quickly add up. A study cited by The Irish Times revealed that an average Indian takeaway meal can contain an adult's entire daily calorie requirement. The specific calorie count, however, depends heavily on the type of curry and the preparation methods used by the restaurant. While traditional Indian meals can be low in fat, the takeaway versions are often adapted to suit local tastes, favoring dishes with higher fat and salt content.
Indian Curry Calorie Breakdown
The most significant calorie culprits are typically the creamy, indulgent curries that are heavy on ghee, cream, and coconut milk. Drier, tomato-based, or lentil-based curries are generally a safer, lower-calorie bet. Here’s a closer look at some popular Indian takeaway dishes:
- High-Calorie Offenders
- Butter Chicken (Murgh Makhani): One of the richest curries, often made with butter and heavy cream. A single portion can contain close to 900 calories.
- Chicken Korma: Creamy, mild, and delicious, but its sauce is rich with cream and ground nuts, pushing the calorie count up. It can contain around 865 calories per portion.
- Chicken Tikka Masala: A crowd-pleaser that is also calorie-dense due to the rich, creamy tomato sauce. Expect around 768 calories per portion.
- Lower-Calorie Choices
- Chicken Jalfrezi: A drier, tomato-based curry with plenty of peppers and onions. It is a much lighter option, averaging around 488 calories.
- Prawn Madras: A hot, spicy curry with a thinner sauce. A portion is typically around 541 calories.
- Pork Vindaloo: A fiery, vinegar-based curry that, despite its intensity, is often lower in fat and calories, clocking in around 448 calories.
The Calorie Impact of Sides
Ignoring the sides is a common mistake that can double your calorie intake. Rice and naan bread, while seeming simple, can contribute a huge number of calories.
- Pilau Rice: Cooked with oil, this rice can contain around 500-650 calories per portion.
- Peshwari Naan: This rich bread, filled with nuts and dried fruit, is a calorie bomb, potentially adding almost 750 calories to your meal.
- Plain Naan: A plain naan is still substantial, with an average of around 455 calories.
Consider healthier side alternatives like plain boiled rice or skipping bread entirely.
Thai and Chinese Curry Variations
While Indian curries get a lot of attention, other cuisines offer their own takeaway curry options, with varied calorie counts.
- Thai Green Curry: Typically made with coconut milk, this can be rich but is often lighter than creamy Indian curries. A restaurant portion might range from 400 to over 600 calories, depending on the amount of coconut milk used.
- Chinese Chicken Curry: Often made with a thinner sauce and less oil, a standard portion can be around 400-600 calories, though this varies widely.
Calorie Comparison: Popular Takeaway Curries and Sides
| Item | Estimated Calories (per portion) | Notes |
|---|---|---|
| Indian Curries | ||
| Butter Chicken | ~896 kcal | Made with butter, heavy cream |
| Chicken Korma | ~865 kcal | Creamy, with nuts and yogurt |
| Chicken Tikka Masala | ~768 kcal | Rich, creamy tomato sauce |
| Prawn Madras | ~541 kcal | Tomato-based, thinner sauce |
| Chicken Jalfrezi | ~488 kcal | Drier, tomato and vegetable-based |
| Other Curries | ||
| Thai Green Curry (Chicken) | 400-600+ kcal | Varies with coconut milk content |
| Chinese Chicken Curry | 400-600 kcal | Varies widely by recipe and portion |
| Sides | ||
| Peshwari Naan | ~748 kcal | Rich, fruit-and-nut filled bread |
| Pilau Rice | ~500-650 kcal | Fried in oil |
| Plain Naan | ~455 kcal | Still high in calories |
| Boiled Rice | ~370 kcal | Simple, lower-calorie rice option |
Making Smarter Takeaway Choices
You don’t have to completely give up your favorite takeaway. By making a few mindful changes, you can significantly reduce the calorie impact.
Tips for a Healthier Curry Takeaway:
- Choose Tomato-Based Curries: Opt for spicier, tomato-based curries like Jalfrezi, Madras, or Vindaloo over creamy Kormas and Tikka Masalas.
- Go for Boiled Rice: Swap oily pilau rice for plain boiled rice. Sharing a portion can also cut calories dramatically.
- Avoid Naan Bread: The high calorie count of naan, especially rich varieties, makes it a prime candidate to skip. If you must have bread, a simple roti is a better choice.
- Share Portions: Takeaway portions are often large enough for two people. Sharing both the main dish and sides can halve your calorie intake.
- Limit High-Fat Sides: Be wary of seemingly healthy sides like saag paneer (cheese and spinach), which can contain a lot of hidden fat.
- Make Your Own: For maximum control, try a homemade curry where you can limit the oil and swap cream for low-fat yogurt or a lighter coconut milk. For inspiration, check out this guide on BBC Food for reducing calories in curries.(https://www.bbc.co.uk/food/articles/how_to_take_the_calories_out_of_curries)
Conclusion
Takeaway curries are a delicious and comforting treat, but they are often far higher in calories, fat, and salt than we might assume. The calorie count varies immensely depending on the style of curry, with creamy Indian dishes being the most calorific. Crucially, the sides you choose, particularly pilau rice and naan bread, can add hundreds of extra calories. By being mindful of your choices—opting for drier, tomato-based curries and sensible sides—you can still enjoy a flavorful takeaway while keeping your health goals on track. The key is moderation and being aware of the ingredients that drive up the calorie count.
