Is Indian takeaway high in fat? The complete guide

December 31, 2025 •

4 min read

According to a 2013 Safefood study, the average Indian takeaway meal contained up to 188% of an adult's Guideline Daily Amount for total fat, a figure that is still relevant for many takeaway outlets today. So, is Indian takeaway high in fat? Yes, many popular options are, but it is not impossible to make a healthier choice.

Quick Summary

This guide reveals the dishes high in fat, often due to liberal use of ghee, cream, and oil, while highlighting leaner, nutrient-rich alternatives. It provides actionable tips for navigating the menu to make healthier, more balanced meal choices without sacrificing flavour.

Key Points

High-Fat Dishes: Creamy curries like Chicken Korma and deep-fried starters such as samosas are typically very high in fat due to excess cream, ghee, and oil.
Healthy Alternatives: Opt for tomato-based curries (Jalfrezi, Rogan Josh), tandoori or grilled meats, and lentil dishes (Dal) which are much lower in fat.
Smart Sides: Choose plain boiled rice instead of oil-fried pilau rice and plain roti over buttery naan to significantly reduce your fat intake.
Portion Control is Key: Takeaway portion sizes are often excessive. Consider splitting a meal or saving half for later to manage calories and fat.
Ask for Modifications: Requesting less oil and salt when placing your order can help reduce the unhealthy aspects of your meal without losing flavour.
Load up on Vegetables: Adding a vegetable side dish like saag aloo can provide extra nutrients and fibre, helping you feel fuller and more satisfied.
Authentic vs. Takeaway: Be aware that Indian takeaway often differs from traditional, healthier home-cooked Indian food, which relies on spices more than heavy fats for flavour.

Decoding the Fat Content in Indian Takeaway

Many people associate Indian food with aromatic spices and flavourful curries. However, when ordered from takeaway restaurants, many popular dishes are often loaded with unhealthy amounts of fat, particularly saturated fat. This is largely due to cooking methods and ingredients that prioritize richness and indulgence over nutritional balance, such as using large quantities of ghee, cream, and oil.

The Usual Suspects: High-Fat Indian Dishes

Certain dishes consistently stand out for their high fat content, largely because of how they are prepared. For example, the ever-popular Chicken Tikka Masala, while originally a healthier tandoori dish, is now notoriously high in fat due to the heavy cream and butter or ghee added to the sauce.

Cream-based curries: Dishes like Chicken Tikka Masala, Korma, and Butter Chicken get their creamy texture and rich flavour from heavy cream and butter, significantly increasing their fat and calorie count.
Deep-fried snacks: Popular starters such as samosas, onion bhajis, and pakoras are deep-fried, making them extremely high in fat and calories before the main course even arrives.
Pilau rice and naan bread: While they may seem innocuous, pilau rice is often fried in oil, and naan bread is typically brushed with a generous layer of butter or ghee, adding extra fat.

The Healthier Alternatives: Low-Fat Indian Takeaway Options

Fortunately, it is possible to enjoy a delicious Indian takeaway without overindulging in fat. The key is to know what to look for and make smarter choices.

Tandoori and grilled dishes: Any dish described as 'tandoori' is a great option. Tandoori chicken or fish, for example, is marinated in yogurt and spices and then grilled, resulting in a lean, high-protein meal.
Tomato-based curries: Opt for dishes with a tomato base, such as Jalfrezi, Madras, or a simple vegetable curry. These are generally much lighter than their cream-based counterparts.
Lentil and chickpea dishes: Dishes like Dal Tadka (lentils) or Chana Masala (chickpeas) are excellent sources of protein and fibre. Be mindful of added fat in restaurant versions and ask for less oil if possible.
Side dishes and breads: Choose plain boiled rice over pilau rice and a plain roti over a buttery naan or peshwari naan. Adding a side of cucumber raita or a vegetable side dish like saag (spinach) can also boost nutrients.

Comparison Table: High-Fat vs. Low-Fat Indian Dishes


Dish	Typical Preparation	Fat Content	Healthy Alternative	Typical Preparation	Fat Content
Chicken Tikka Masala	Chicken simmered in a creamy, butter-rich tomato sauce.	High	Tandoori Chicken	Chicken marinated in yogurt and spices, grilled.	Low
Chicken Korma	Chicken in a rich, mild, and creamy sauce made with coconut or dairy cream.	Very High	Chicken Jalfrezi	Chicken cooked in a spicy, stir-fried tomato and onion sauce.	Medium-Low
Onion Bhaji	Deep-fried onion fritters.	High	Dal (Lentils)	Simmered lentils cooked with spices.	Low
Peshwari Naan	Leavened bread stuffed with coconut and sultanas, brushed with butter.	High	Plain Roti	Unleavened flatbread cooked on a griddle.	Low
Pilau Rice	Basmati rice fried in oil with spices.	Medium	Boiled Rice	Steamed plain rice.	Very Low

Portion Control and Other Considerations

Beyond just choosing healthier dishes, portion control is vital when eating Indian takeaway. Takeaway meals are often larger than recommended serving sizes. Consider splitting a main course between two people or saving half for a meal the next day.

Furthermore, many takeaway restaurants might use excess amounts of salt, which can contribute to high blood pressure. Don't be afraid to ask for less oil and salt when placing your order, as many places can accommodate this request.

Practical Tips for a Healthier Indian Takeaway

Start smart: Skip the deep-fried starters like samosas and bhajis. Instead, choose a lighter appetizer like a cucumber raita.
Focus on the protein: Opt for grilled meats (tandoori) or lentil dishes (dal) as your main protein source.
Choose your curry wisely: Select tomato-based curries like Jalfrezi, Rogan Josh, or Madras instead of creamy ones like Korma or Tikka Masala.
Go with boiled rice: Choose boiled rice over pilau rice to avoid unnecessary fat and calories.
Swap naan for roti: Opt for a plain roti, which is typically a much leaner choice than naan bread.
Load up on veggies: Order a vegetable side dish like saag aloo (spinach and potatoes) to increase your fibre and nutrient intake.

Conclusion: A Balanced Approach to Indian Takeaway

While it is true that many popular Indian takeaway dishes are high in fat, this is not an inherent characteristic of Indian cuisine. Traditional Indian cooking is often balanced and healthy, but commercial restaurants often modify recipes for richer flavour, adding extra cream, ghee, and oil. By making informed choices, prioritising grilled items and tomato-based sauces, and practicing portion control, you can still enjoy a delicious and satisfying Indian takeaway without compromising your health goals. It's about being a savvy consumer, not giving up your favourite flavours. For further reading on the nutritional quality of Indian takeaway, studies have been conducted comparing it to other ready meals, offering valuable insight.

ResearchGate: Comparison of the nutritional quality of Indian takeaway and supermarket ready meals

Navigating the Indian Takeaway Menu

By understanding the ingredients and preparation methods, you can easily distinguish between high-fat and low-fat options. This knowledge empowers you to enjoy Indian food guilt-free, making it a treat rather than a dietary hurdle. The key is to be mindful of your choices, as a typical takeaway order can easily exceed daily fat limits if you're not careful.

Making Healthier Choices a Habit

Beyond simply knowing which dishes are high or low in fat, incorporating these habits into your routine will make a lasting difference. By consistently choosing leaner options, moderating portion sizes, and adding more vegetables, you can transform an occasional treat into a more balanced meal that supports your health, not detracts from it. This balanced approach ensures that you get to enjoy the vibrant tastes of Indian cuisine while staying on track with your nutritional goals.

Frequently Asked Questions

The highest-fat Indian takeaway dishes typically include creamy curries like Chicken Tikka Masala, Chicken Korma, and Butter Chicken, as well as deep-fried starters such as samosas, pakoras, and onion bhajis.

No, not all Indian takeaway dishes are high in fat. Many traditional recipes, particularly those that are grilled, tomato-based, or lentil-based, can be quite healthy. The high fat content is often a result of commercial adaptations that add extra cream, ghee, and oil.

The healthiest options generally include grilled dishes like Tandoori Chicken, lentil dishes like Dal Tadka, and vegetable-heavy curries with a tomato base. Opt for boiled rice and roti over pilau rice and naan bread.

Chicken Tikka Masala is high in fat because its rich, flavourful sauce is made with liberal amounts of heavy cream and butter or ghee, significantly increasing its overall fat and calorie count.

To reduce fat, choose grilled (tandoori) items, opt for tomato-based sauces, select boiled rice over pilau, and pick a plain roti instead of naan. You can also ask for less oil and skip deep-fried starters.

While not as high in fat as a korma or masala, lamb madras can still contain a moderate amount of fat, especially from the meat and any added oil. It is generally a better choice than cream-based curries.

Not necessarily. While many vegetarian dishes like Dal and Chana Masala are healthy, vegetarian curries made with excessive cream (e.g., Malai Kofta) or those that are deep-fried (e.g., samosas) can be just as high in fat and calories as meat dishes.