Indian takeaways have long been a beloved indulgence, but many people are unaware of the significant nutritional drawbacks they can hide. While traditional Indian cuisine is often rich in vegetables, pulses, and healthy spices, the adapted, restaurant-style takeaway versions are frequently high in fat, sugar, and salt to suit Western palates and cooking methods. Understanding these nutritional pitfalls is the first step toward making more informed and healthier choices without giving up your favourite flavours.
The Nutritional Pitfalls of Indian Takeaways
High Saturated Fat Content
Many of the most popular Indian takeaway dishes are laden with saturated fat, primarily from the use of ghee (clarified butter), oil, and cream. Curries like Chicken Korma, Tikka Masala, and Butter Chicken, with their rich, creamy sauces, are particularly high in fat. A single serving of Chicken Korma can contain over 35 grams of fat, while a portion of Chicken Tikka Masala can have over 32 grams. Excessive saturated fat intake is a known risk factor for raised cholesterol levels and heart disease, making these creamy curries an indulgent treat rather than a regular meal. Starters like samosas, bhajis, and pakoras are also often deep-fried, further contributing to the unhealthy fat content.
Alarming Salt Levels
Takeaway Indian food is notorious for its high sodium content, which chefs often use to boost flavour. Research has shown that popular takeaway meals can contain alarmingly high levels of salt. Excess salt can lead to issues like water retention, bloating, and elevated blood pressure. Salt is hidden not only in curries but also in side dishes and breads. A study found that a complete Indian takeaway meal could provide over three times the recommended daily salt intake. Sodium content can also vary significantly between different restaurants and even within the same dish type.
Excessive Calorie Intake
The combination of large portion sizes and fat-rich ingredients makes Indian takeaways incredibly calorie-dense. A single peshwari naan can add over 700 calories to your meal, while a generous portion of pilau rice adds to the total. Given that takeaway portions are often double the size of a healthy home-cooked meal, it's easy to consume an entire day's worth of calories in one sitting. When you factor in starters like poppadoms and onion bhajis, which also come with their own calorie count, the total can quickly spiral.
How to Make Your Indian Takeaway Healthier
Healthier Swaps: A Comparison
Making smarter choices is key to enjoying an Indian takeaway without derailing your health goals. Here's a table comparing common takeaway options with their healthier alternatives:
| Unhealthy Option | Healthier Alternative | Reason |
|---|---|---|
| Chicken Korma / Tikka Masala | Tandoori Chicken / Vegetable Jalfrezi | Korma and Tikka are creamy and high in saturated fat. Tandoori is grilled, and Jalfrezi is tomato-based. |
| Pilau Rice | Boiled Rice | Pilau rice is cooked with oil or ghee. Boiled rice has significantly fewer calories and fat. |
| Peshwari Naan / Garlic Naan | Wholemeal Chapati | Naans are high in calories, refined carbs, and fat. Chapatis are made from wholemeal flour and contain less oil. |
| Samosas / Onion Bhajis | Dal (Lentil Curry) | Samosas and bhajis are deep-fried. Dal is a nutritious, protein-rich lentil-based dish. |
| Mango Chutney | Cucumber Raita | Mango chutney is very high in sugar. Raita is a yogurt-based dip with beneficial probiotics. |
Smart Ordering Tips for a Healthier Meal
- Choose Grilled over Fried: Opt for dishes cooked in a tandoor oven, such as Chicken Tikka or Tandoori Chicken, rather than deep-fried starters or curries. This significantly reduces fat content.
- Go for Tomato-Based Sauces: Curries with a tomato or vegetable base, like Jalfrezi, Madras, or a basic chicken curry, are generally lower in calories and fat than their creamy counterparts.
- Prioritise Boiled Rice: A simple swap from pilau to boiled rice can save around 100 calories per portion. Consider asking for brown basmati rice if available, as it is higher in fibre.
- Share Large Portions: A single main course from a takeaway is often enough for two people. Share a dish or save half for lunch the next day to manage your calorie intake.
- Avoid the Extras: Items like peshwari naan, high-sugar chutneys, and poppadoms add extra fat, sugar, and salt. Skipping or minimising these can make a big difference.
- Load Up on Vegetables: Choose plenty of vegetable-based dishes, like Vegetable Jalfrezi or Saag Paneer (spinach and cheese), to increase your fibre and nutrient intake. Be mindful of hidden oil in these dishes too.
Takeaway vs. Authentic Indian Cuisine
It's important to distinguish between Indian takeaway and traditional, home-cooked Indian meals. Authentic Indian cooking often uses healthy herbs, spices, lentils, and fresh vegetables, with fat used in moderation. Many takeaway restaurants, however, adapt recipes by adding more ghee, oil, and cream to intensify the flavour, resulting in a much richer, less healthy version of the original dish. This means that while traditional Indian food can be very healthy, its takeaway form should be viewed differently.
Conclusion
So, how unhealthy is an Indian takeaway? The truth is, it can be very unhealthy if you consistently opt for creamy curries, deep-fried sides, and large portions. High levels of saturated fat, salt, and calories are common culprits in takeaway dishes, posing risks to heart health and waistlines. However, this doesn't mean you must avoid it entirely. By making simple, conscious choices—such as choosing grilled meats, tomato-based sauces, and boiled rice—you can significantly improve the nutritional profile of your meal. Enjoy your favourite Indian flavours in moderation and with a mindful approach to stay on track with your health goals. For further information on healthier catering practices for Indian cuisine, refer to the Food Standards Agency's guide on their website.
