How many calories are in pea curry?

December 6, 2025 •

4 min read

Green peas are a source of protein and fiber, but the total calories in pea curry can vary significantly based on preparation. The specific recipe, ingredients like oil and cream, and the portion size all play a critical role in the final nutritional value. A restaurant-style dish can easily have a much higher calorie count than a simple, home-cooked version.

Quick Summary

The calorie count of pea curry is highly variable, depending on ingredients such as oil, cream, and meat. A simple, oil-free version is lower in calories, while creamy, rich recipes are higher. Controlling portion size is also crucial for managing calorie intake.

Key Points

Variable Calorie Count: The number of calories in pea curry varies greatly, typically ranging from 145 to over 450 kcal per cup, depending on ingredients.
Ingredients Impact: Factors like the type and amount of cooking oil, the use of cream or coconut milk, and the addition of meat heavily influence the total calorie load.
Lighter Options: Choosing lower-fat ingredients, using cooking spray, and opting for vegetable broth can significantly lower the calorie count.
Portion Control: Being mindful of serving size is essential for calorie management, as restaurant portions can be deceptively large and calorie-dense.
High-Fiber Content: Green peas are rich in fiber, which can aid digestion and promote feelings of fullness, helping with weight management.
Nutrient-Dense: Despite caloric variability, peas provide a good source of protein, fiber, and essential vitamins, making them a healthy meal base.
Meal Pairing: Serving pea curry with brown rice or other vegetables instead of high-calorie naan can help create a more balanced meal.
Healthy Substitutions: Low-fat yogurt or pureed vegetables can be used as a creamy alternative to heavy cream or full-fat coconut milk.

The calorie count for pea curry is not a single number but a spectrum, ranging from as low as 145 to over 450 calories per serving, depending on the preparation. The ingredients used to create the curry's base, such as the amount of oil, coconut milk, or cream, are the primary drivers of this difference. Understanding how these factors influence the final dish is key to fitting pea curry into a balanced diet. Peas themselves are nutritious and low in calories, but the sauces and additions can dramatically increase the energy content.

Factors that influence calorie count

Cooking oil and fat

One of the most significant contributors to the calorie content of any curry is the cooking oil or fat. Many traditional recipes call for a generous amount of ghee or oil to sauté the spices and onions, forming the base of the gravy. While these fats contribute to flavor, they also add a high number of calories. For example, using one tablespoon of oil can add approximately 120 calories to the dish. Using a lower-fat cooking spray or reducing the amount of oil can make a substantial difference in the total calorie count.

Dairy and creamy additions

Ingredients like coconut milk, fresh cream, or yogurt are often added to curries to create a rich and creamy texture. These additions, while delicious, are also calorie-dense. A recipe using full-fat coconut milk will have far more calories and saturated fat than one using a lighter version or none at all. Similarly, swapping heavy cream for a small amount of Greek yogurt can provide a similar texture with significantly fewer calories and added protein. Some healthy, lighter recipes can be made entirely without dairy or cream, relying on vegetable broth for a thinner sauce.

Additional proteins

While pea curry is often a vegetarian dish, some recipes incorporate meat, such as pea keema curry, which contains minced meat. Adding meat will increase the protein and calorie content. Conversely, a vegan version of pea curry with only vegetables and lentils will be much lower in total calories, especially if prepared without excessive oil. The pea itself, as a plant-based protein source, contributes a modest amount of protein without a significant caloric load.

Portion size

It is easy to underestimate the calories in a curry due to a large serving size. A restaurant serving might be double or triple the size of a typical home portion. To manage your intake, being mindful of portion size is critical. A standard home serving is often considered around 1 cup, but this can vary depending on the bowl and context. Understanding that a large serving can drastically multiply the total calories is essential for healthy eating.

Strategies for a healthier, lower-calorie pea curry

Reduce the fat: Use a cooking spray instead of oil for sautéing or opt for oil-free cooking methods altogether. Sautéing vegetables and spices with a little water or vegetable broth can achieve a similar result with fewer calories.
Substitute creamy ingredients: Replace full-fat coconut milk with a light version, or use low-fat yogurt or a pureed vegetable base to thicken the sauce naturally. This reduces saturated fat and overall calories.
Load up on veggies: Increase the proportion of peas and add other low-calorie vegetables like cauliflower, bell peppers, or spinach to make the dish more filling and nutrient-dense without significantly raising the calorie count. This also boosts fiber, which aids digestion.
Serve with care: Pair your pea curry with brown rice, quinoa, or a pile of fresh vegetables rather than a large portion of naan or high-calorie rice. This helps keep the total meal calories in check.

Comparison table: different pea curry versions


Feature	Restaurant-Style Pea Curry	Simple Homemade Pea Curry	Low-Calorie Vegan Pea Curry
Cooking Fat	High (Ghee or Oil)	Moderate (Oil)	Low (Cooking Spray/Broth)
Creaminess	Heavy Cream / Full-Fat Coconut Milk	Regular Coconut Milk	No Cream/Low-fat Yogurt
Typical Calories (per cup)	350-450+ kcal	150-250 kcal	120-180 kcal
Protein Source	Peas, optional meat	Peas	Peas, lentils
Nutritional Benefits	Rich flavor, high satisfaction	Balanced macro-nutrients	High fiber, low fat
Ideal For	Occasional indulgence	Regular healthy meal	Weight management / Vegan diet

Conclusion

While the exact number of calories in pea curry is highly dependent on the recipe, it is clear that this versatile dish can be a healthy addition to your diet. By making mindful choices about ingredients and portion sizes, you can significantly reduce the calorie count without sacrificing flavor. Substituting high-fat ingredients with healthier alternatives is an effective way to enjoy the rich, satisfying taste of curry while staying on track with your health goals. Pea curry, particularly when made with minimal fat and additional vegetables, offers fiber, protein, and essential vitamins that promote overall well-being. You can explore more about making nutritious choices at Nutrition.gov to plan your meals effectively.

Frequently Asked Questions

Yes, a pea curry can be excellent for weight loss if prepared as a low-calorie dish. By minimizing the amount of oil and avoiding heavy creams, you can create a high-fiber, high-protein meal that promotes fullness and satisfaction.

Not necessarily, but canned or pre-made pea curry from a restaurant often contains more calories due to higher amounts of oil, salt, and thickeners. Homemade curry allows for complete control over ingredients, making it easier to manage the calorie count.

The lowest calorie version of pea curry is typically vegan, made with minimal or no oil for sautéing and using water or vegetable broth instead of cream. Adding extra vegetables also bulks up the meal without adding many calories.

To make pea curry creamy without many calories, you can use light coconut milk instead of full-fat, or stir in a spoonful of low-fat Greek yogurt at the end. Pureeing some of the cooked peas with a little water can also thicken the sauce naturally.

The calorie count for pea curry with meat, such as keema matar, will be higher than a vegetarian version. A single serving can easily exceed 450 kcal depending on the type of meat and the amount of fat used in cooking.

Yes, split pea (dal) and green pea curries can have different calorie counts. Split pea dal is often prepared with less oil and cream, making it a potentially lower-calorie option than some green pea masala recipes that use heavier ingredients.

The best low-calorie side dishes for pea curry include steamed brown rice, quinoa, a fresh vegetable salad, or a side of sautéed greens. These options add nutrition and fiber without unnecessary calories.