Calorie Considerations in Indian Takeaways
The rich flavors of Indian cuisine, particularly in takeaway form, often come from generous use of fats like oil, cream, and ghee. Large portion sizes also contribute significantly to the high calorie counts, with some meals containing enough calories for two people.
Calorie Counts of Common Indian Dishes
Many popular Indian takeaway dishes can have a high calorie content. The cooking method and ingredients used greatly impact the final calorie count. For example, creamy curries such as korma and tikka masala are high in calories due to their rich sauces, which often use coconut milk, cream, and butter. Fried starters and breads like samosas and naan also significantly add to the calories and fat content.
Calorie Comparison: Indian Takeaway
| Dish | Serving Size | Average Calories (kcal) |
|---|---|---|
| Chicken Tikka Masala | Main course | 580 – 1249 |
| Chicken Korma | Main course | 599 – 1248 |
| Chicken Jalfrezi | Main course | 385 – 721 |
| Pilau Rice | Side portion | ~500 |
| Peshwari Naan | Single naan bread | 382 – 748 |
| Onion Bhaji | One bhaji | 95 – 190 |
| Vegetable Samosa | One samosa | 124 – 260 |
| Tandoori Chicken | Main course | 154 – 300 |
Making Healthier Choices
While a full Indian takeaway can be high in calories, there are strategies to enjoy the cuisine while making healthier choices. Many dishes naturally have a lower fat content and rely on spices and vegetables for flavor. Opting for grilled options, swapping sides, and managing portion sizes can have a notable effect.
Steps for a Healthier Indian Takeaway Meal
- Choose Lighter Main Courses: Opt for tomato-based curries over creamier options. Dishes like chicken jalfrezi, chicken madras, or vegetable bhuna offer good flavor without the added fat from heavy cream. Tandoori chicken, grilled in a clay oven, is a lean protein source and a good low-calorie option.
- Select Different Bread: Instead of naan or peshwari naan, choose a simple chapati or roti. This can save significant calories. Consider skipping bread entirely and focusing on the main dish.
- Choose the Right Rice: Plain, boiled rice is better than pilau rice, which often includes oil and spices, increasing its calorie content. This can save over 100 calories per serving.
- Be Careful with Starters and Sides: Deep-fried starters such as onion bhajis and samosas are best consumed sparingly. Consider cucumber raita or a fresh salad. Poppadoms, often deep-fried and served with high-sugar chutneys, are not as healthy as they seem.
- Control Portion Sizes: Takeaway portions are often large, possibly enough for two people. Share a main course or save half for another meal. This can reduce calorie intake without sacrificing taste.
Ordering and Eating Tips
- Ask for Less Oil: Many restaurants will prepare dishes with less oil upon request. This can reduce the fat and calorie count of your meal.
- Order Vegetable Dishes: Plant-based curries like daal (lentils) and chana masala (chickpeas) are great choices, packed with fibre and protein, and are often lighter than meat-based options if made with minimal oil.
- Use Dips and Sides Wisely: Pickles and chutneys can add flavor but often contain sugar and salt. Use them sparingly to flavor your meal.
- Balance Your Meal: Pair a rich, creamy curry with lighter rice and a salad. Avoid feeling obligated to have a rich starter, main, side, and bread at every meal.
- Recreate at Home: For control over calories, try making your favorite Indian dishes at home. You can reduce the amount of oil, cream, and sugar while creating a delicious, authentic meal. This can often result in dishes that are 30-50% lower in calories than restaurant-made versions.
Being aware of ingredients and cooking methods can help you navigate an Indian takeaway menu, selecting options that align with your health goals. Remember that moderation and smart choices are key to enjoying this cuisine as part of a balanced diet.
Conclusion
While an Indian takeaway meal can have a high calorie count, this varies based on dishes, cooking methods, and portion sizes. Rich sauces and fried items contribute to high calories, while grilled meats and vegetable-based dishes are often healthier. By making informed choices, it's possible to enjoy a flavorful Indian takeaway meal without exceeding your daily calorie goals. Paying attention to your choices, from the main course to the side dishes, allows for a balanced approach to this cuisine.
