Is curry from a restaurant healthy? Unpacking the takeaway debate

October 24, 2025 •

4 min read

According to a Safefood report, an average Indian takeaway meal can contain over 2,200 calories, which is more than an adult's entire daily recommended energy intake. This raises a critical question for many looking to balance their health and enjoyment of eating out: Is curry from a restaurant healthy?

Quick Summary

Restaurant curry's healthiness varies significantly based on ingredients and cooking methods. While spices are beneficial, many popular dishes are high in calories, saturated fat, and salt. Smart ordering choices are essential for a nutritious meal.

Key Points

Restaurant curries are often high in calories and fat: Many popular dishes like korma and tikka masala use large amounts of ghee, oil, and cream, making them calorie-dense.
Look for tomato or broth-based curries: Healthier options typically have a broth or tomato base rather than a creamy one, reducing the fat and calorie count significantly.
Choose lean protein sources: Opt for lean meats like chicken breast, fish, or vegetarian choices such as lentils (daal) and chickpeas (chana).
The spices are beneficial: The spices in curry, including turmeric and cumin, offer potent antioxidant and anti-inflammatory properties, but these benefits are counteracted by unhealthy preparation.
Side dishes add significant calories: Avoid buttered naan and pilau rice; instead, choose plain rice or wholemeal chapati to reduce overall calorie and fat intake.
Control portion sizes: Restaurant portions are often large; consider sharing a main or taking half home to manage your intake.
Making your own is the healthiest option: Cooking at home allows you to control ingredients and minimize oil, salt, and cream for a truly nutritious meal.

The Double-Edged Spoon: Why Restaurant Curries Differ from Homemade

While the aromatic spices in curry blends like turmeric, coriander, and cumin are celebrated for their health benefits, including anti-inflammatory properties and a richness in antioxidants, the typical restaurant preparation tells a different story. Unlike home-cooked versions, which can be made with minimal oil and fat, commercial recipes often prioritize flavor and richness over nutrition. Chefs frequently use large quantities of ghee (clarified butter), oil, and heavy cream to create the thick, indulgent sauces that diners crave. This, combined with oversized portion sizes, significantly increases the calorie, saturated fat, and sodium content of a single meal.

The Nutritional Truth About Restaurant Curry

Many popular restaurant curries can be surprisingly unhealthy. For instance, a single portion of chicken tikka masala has been found to contain over 1,200 calories and over 90 grams of fat, with much of that coming from ghee and heavy cream. The average saturated fat content of a takeaway curry can exceed a woman's entire daily recommended intake. This heavy reliance on fat and salt can contribute to high cholesterol, high blood pressure, and weight gain, especially when consumed regularly. The side dishes also play a role; a single naan can add over 350 calories, and fried options like onion bhajis or samosas further increase the fat load.

Navigating the Menu: How to Choose a Healthy Curry

Making informed choices is key to enjoying a restaurant curry without derailing your health goals. Focusing on the type of curry base and cooking method can make a world of difference. Opting for dishes that are tomato-based rather than cream-based is a great start. Additionally, considering the protein source and side dishes can help you build a more balanced meal.

Healthier Curry Options vs. Less Healthy Choices


Dish Type	Less Healthy Options (High in fat/calories)	Healthier Options (Lower in fat/calories)
Creamy Curries	Tikka Masala, Korma, Pasanda	Madras, Jalfrezi, Vindaloo
Protein Choices	High-fat meats, Paneer (fried cheese)	Lean meats (e.g., Tandoori chicken), Lentils (Daal), Chickpeas (Chana)
Side Dishes	Naan bread (especially buttered), Pilau rice, Fried starters (samosas, pakoras)	Plain rice, Wholemeal chapati, Vegetable side dishes (e.g., Saag Aloo)
Sauce Ingredients	Ghee, Cream, Coconut milk (full-fat)	Low-fat yogurt, Tomato base, Broth

Tips for a Healthier Takeaway Experience

Making a few simple changes to your order can significantly improve its nutritional profile. Here is a list of actionable tips:

Choose a broth or tomato-based curry. Look for curries like madras, jalfrezi, or vindaloo, which rely on spices and broth for flavor rather than heavy cream or ghee.
Order a lean protein. Select chicken or prawn curry, or a vegetarian option with lentils (dal) or chickpeas (chana), and avoid high-fat meats or paneer.
Opt for plain rice or wholemeal chapati. Steamed rice is a better option than pilau rice, and a chapati is a much healthier choice than a rich naan bread.
Load up on vegetables. Order vegetable side dishes or choose a vegetable-heavy main to boost your fiber and nutrient intake. Many curries with lentils, chickpeas, or spinach are excellent choices.
Control your portions. Restaurant portions are often oversized. Consider sharing a main course or eating only half and saving the rest for another meal.
Ditch the fried sides. Avoid fried starters like samosas and pakoras, which are loaded with extra calories and fat.

The Hidden Gems: Health Benefits of Curry Spices

Despite the downsides of restaurant preparation, the foundation of curry—the spice blend—is a powerhouse of beneficial compounds. Turmeric, containing curcumin, is a potent anti-inflammatory and antioxidant that may support heart and brain health. Cumin aids digestion and provides iron. Spices like cinnamon and cardamom can help regulate blood sugar levels. By selecting healthier, less fatty curries, you can still enjoy these benefits.

Making a Healthier Curry at Home

For those who love curry but want full control over the ingredients, making it at home is the best solution. Many recipes can be adapted to be healthier by using spray oil instead of ghee, low-fat yogurt instead of cream, and loading up on vegetables and lentils. This allows you to enjoy the rich flavors of curry with a fraction of the calories and fat. Here are some examples of healthier homemade alternatives:

Lighter Chicken Tikka Masala: Use fat-free Greek yogurt and low-fat chicken breast.
Vegetable Balti: This dish is typically cooked in vegetable oil instead of ghee, making it naturally lower in saturated fat.
Cauliflower, Pea, and Potato Curry: A vegetable-heavy option that boosts fiber and vitamins.

Conclusion: Making Informed Choices

Is curry from a restaurant healthy? The answer is not a simple yes or no; it is a matter of making conscious decisions. While the spices offer significant health benefits, the preparation methods and portion sizes in restaurants can transform a potentially nutritious meal into a high-calorie, high-fat indulgence. By understanding which dishes and cooking styles to favor—such as tomato-based curries over creamy ones and lean proteins over fatty ones—you can still enjoy the vibrant flavors of curry while keeping your diet on track. Ultimately, the healthiest option is often a well-balanced, homemade curry, but with a little menu savvy, a restaurant meal can also be a part of a healthy diet.

For more healthy meal ideas and recipes, explore reputable sources like the British Heart Foundation's healthy curry recipes.

Frequently Asked Questions

Dishes that are high in cream and butter, such as chicken tikka masala, korma, and pasanda, are generally the least healthy options due to their very high calorie and saturated fat content.

Not always. While some vegetarian curries like daal are healthy, others can be very high in fat. For example, creamy dishes like paneer butter masala can contain more calories and saturated fat than lean meat options.

You can reduce calories by choosing a tomato-based curry, opting for plain steamed rice instead of pilau, selecting a lean protein, and skipping or minimizing fried starters and rich naan bread.

Thai curries, particularly green curries, can be a lighter option, but the healthiness depends on the recipe. They often use coconut milk, which is high in saturated fat. Choosing a version with a light coconut milk or a broth base is a healthier alternative.

Healthier options include tandoori chicken (often cooked without a creamy sauce), dishes with lentils (daal), and vegetable-heavy curries cooked in a tomato or broth base.

Restaurant curries are typically high in sodium, with some individual takeaway meals providing a significant portion of the recommended daily salt limit in one sitting. This can lead to bloating and other negative health effects.

For healthier sides, choose plain steamed rice, wholemeal chapati, or a vegetable-based side dish. Avoid fried items and rich breads like naan.