Is an Indian takeaway healthy? A look at nutrition and mindful ordering

October 9, 2025 •

4 min read

According to a study reported by Safefood, an average Indian takeaway meal consisting of a starter, main, and rice can provide over 2,287 calories, more than the recommended daily amount for many adults. This raises the question: is an Indian takeaway healthy or is its reputation for being heavy and unhealthy well-earned? The answer lies in making informed choices and understanding the ingredients behind your meal.

Quick Summary

The healthiness of an Indian takeaway varies significantly depending on the dishes and cooking methods chosen. While some options are high in fat, salt, and calories, many dishes feature nutritious ingredients like vegetables, legumes, and lean protein. Smart ordering, such as opting for grilled items and tomato-based curries over creamy or fried alternatives, allows for a balanced and flavorful meal.

Key Points

Not all Indian takeaways are unhealthy: The cuisine's healthiness depends heavily on specific dish choices and cooking methods, with traditional preparations being more nutritious than some modern takeaway adaptations.
Choose grilled over fried: Opt for tandoori dishes cooked in a clay oven with minimal oil rather than deep-fried items like samosas and pakoras to reduce fat and calories.
Favor tomato-based curries: Select curries with a tomato and onion base (e.g., Jalfrezi) instead of rich, creamy ones like Korma or Butter Chicken, which are higher in saturated fat.
Load up on legumes and vegetables: Lentil (dal) and chickpea (chana) dishes, along with vegetable sides like Aloo Gobi, boost fiber and protein content, making the meal more filling and nutritious.
Make smart side swaps: Choose whole wheat roti or plain boiled rice instead of high-calorie options like naan bread or pilau rice to reduce overall intake of fat and calories.
Portion control is crucial: Be aware that restaurant portions can be very large. Sharing dishes or saving leftovers is a simple way to manage calories and prevent overeating.
Spices offer health benefits: Many Indian spices like turmeric and cumin have antioxidant and anti-inflammatory properties, adding flavor and health benefits without extra calories.

The Indian Takeaway Dichotomy

Traditional Indian cuisine is often celebrated for its liberal use of aromatic spices, vegetables, and legumes, which offer a host of health benefits from antioxidant properties to improved digestion. However, the Indian takeaway experience frequently diverges from these traditional, homemade roots. In the process of adapting recipes for local tastes, takeaway chefs often increase the use of ghee (clarified butter), oil, and cream, along with larger portions, significantly boosting the meal's fat, salt, and calorie content.

The Healthiest Indian Dishes to Choose

For those looking to enjoy a takeaway without the guilt, focusing on grilled, roasted, or lentil-based dishes is key. The following are excellent choices for a healthier meal:

Tandoori Chicken: Chicken marinated in yogurt and spices, then cooked in a clay oven (tandoor). This process uses minimal oil and provides a high-protein, low-fat main course.
Chana Masala: A flavorful, tomato-based chickpea curry that is rich in protein and fiber, promoting satiety.
Dal Tadka: A lentil dish tempered with spices, it offers a great source of protein and fiber without heavy cream.
Aloo Gobi: A dry curry of spiced potatoes and cauliflower, containing plenty of vegetables and cooked with minimal oil.
Baingan Bharta: Roasted and mashed eggplant cooked with tomatoes, onions, and spices, offering a smoky flavor with low fat.
Vegetable Biryani: Aromatic rice cooked with assorted vegetables and spices. Choosing a vegetable-based biryani is lighter than richer meat versions.

The High-Calorie Pitfalls to Avoid

On the other end of the spectrum are dishes known for their rich gravies and deep-fried preparation, which can push a single meal beyond a day's calorie and fat allowance. Items to watch out for or enjoy in moderation include:

Creamy Curries: Dishes like Chicken Korma and Butter Chicken rely heavily on cream and butter, making them very high in saturated fat and calories.
Deep-Fried Starters: Samosas, pakoras, and onion bhajis are deep-fried, meaning they soak up a significant amount of oil. While delicious, they contribute substantially to the meal's overall fat and calorie count.
Peshwari Naan: This sweet naan bread, often filled with desiccated coconut and nuts, is significantly more calorific than plain naan or whole wheat roti.
Pilau Rice: Although a popular accompaniment, pilau rice contains added oil and spices, making it higher in calories than plain, boiled basmati rice.

Comparison of Popular Takeaway Choices


Dish	Approximate Calories	Protein (g)	Fat (g)	Key Takeaway
Tandoori Chicken	250-300 kcal (per serving)	High	Low	Grilled lean protein, low-calorie marinades.
Chicken Korma	870+ kcal (per serving)	Varies	High	Cream-based, high in saturated fat and calories.
Chana Masala	220-240 kcal (per serving)	High	Low	Fiber-rich, protein-packed, tomato-based.
Butter Chicken	360-500 kcal (per serving)	Varies	High	Creamy and buttery, very calorie-dense.
Dal Tadka	140-160 kcal (per serving)	High	Low	Lentil-based, excellent fiber and protein source.
Samosa	150-200 kcal (per piece)	Low	High	Deep-fried pastry, very high in fat.
Boiled Rice	~362 kcal (per portion)	Low	Low	Lower calorie, simple carbohydrate choice.
Pilau Rice	~449 kcal (per portion)	Low	Medium	Contains added fat and calories.

Smarter Ordering for Your Indian Takeaway

To make your takeaway experience healthier, consider the following strategies:

Start with the right choices: Opt for lentil soup (dal) or grilled vegetables as a starter instead of deep-fried options.
Lean towards lean protein: Choose grilled or tandoori dishes featuring chicken, fish, or paneer over curries with heavy cream bases.
Go tomato-based: Select curries like Jalfrezi, Rogan Josh, or Madras, which typically use a tomato and onion base, rather than creamy Kormas or Butter Chicken.
Embrace the vegetables: Order a side of vegetable curry like Aloo Gobi or a spinach-based dish (saag) to boost fiber and nutrients.
Be selective with sides: Opt for plain, whole wheat roti or boiled rice over high-calorie naan bread or pilau rice.
Control your portions: Restaurant portions are often generous enough for two. Consider sharing a main course or saving half for a later meal to manage calorie intake.
Mind your condiments: While delicious, poppadoms and dips can add extra calories and salt. Enjoy them sparingly.

Conclusion

So, is an Indian takeaway healthy? The reality is that it is a meal with high potential for either nutrition or indulgence. While the traditional preparations of Indian food, rich in spices, vegetables, and legumes, are inherently healthy, modern takeaway versions often add excessive fat, salt, and calories. By consciously choosing grilled, vegetable-heavy, and lentil-based dishes, and being mindful of portion sizes and high-fat sides, you can enjoy a delicious and satisfying Indian meal without compromising your health goals. Eating mindfully and making smart swaps transforms your takeaway from an occasional treat into a nutritious part of your diet.

For more detailed nutritional information, resources like Nutritionix can provide breakdowns for popular Indian dishes.

Frequently Asked Questions

Some of the healthiest options include Tandoori chicken, Chana Masala (chickpea curry), Dal Tadka (lentil curry), and vegetable-based curries like Aloo Gobi (cauliflower and potatoes).

You should limit creamy and buttery curries like Korma and Butter Chicken, as they are very high in saturated fat and calories due to their ingredients.

Yes, samosas and onion bhajis are typically deep-fried, which makes them high in fat and calories. They are best enjoyed in moderation.

Whole wheat roti or chapati are much healthier alternatives to naan bread. They are generally lower in calories and higher in fiber.

Plain boiled rice is a healthier option than pilau rice, which often contains added oil and spices, increasing its calorie content.

Request that your curry is made with less oil or cream. Opting for tomato-based gravies instead of creamy ones is another excellent strategy to reduce calories.

Not necessarily. While many vegetarian dishes feature nutritious vegetables and legumes, some, like creamy paneer dishes or deep-fried snacks, can be high in calories and fat.