Is Korma Unhealthy? Separating Fact from Takeaway Fiction

December 25, 2025 •

4 min read

According to a study conducted for Safefood, a single portion of restaurant chicken korma can contain nearly the entire recommended daily calorie allowance for adults. So, is korma unhealthy? The answer is more nuanced than a simple yes or no, depending heavily on its preparation.

Quick Summary

Assessing korma's healthfulness requires distinguishing between restaurant and homemade versions. Takeaway korma is typically high in calories, fat, and salt due to heavy cream and oil use. Conversely, a homemade version can be significantly lighter by using healthier ingredients and lower-fat cooking methods.

Key Points

Restaurant vs. Homemade: The health of korma largely depends on its preparation; takeaway versions are typically high in fat and calories, while homemade versions can be made significantly healthier.
High Calories in Takeaway: An average restaurant korma can contain over 1,200 calories per serving due to heavy cream, oil, and sugary ingredients.
Healthful Spices: Korma's core spices like turmeric, ginger, and cumin offer anti-inflammatory and antioxidant benefits.
Healthier Ingredient Swaps: To reduce fat and calories, use low-fat Greek yogurt instead of heavy cream and smaller amounts of healthy oil.
Boost Nutrition with Veggies: Adding more vegetables and using lean proteins like chicken breast or legumes can increase the dish's overall nutritional value.
Mindful Accompaniments: Choosing plain basmati rice or cauliflower rice over pilau rice and naan helps keep the meal's calorie count in check.

Korma: A Tale of Two Recipes

The question of "is korma unhealthy?" really comes down to a tale of two different dishes: the rich, decadent version often found in restaurants and the lighter, more customizable recipe you can create at home. While the creamy, indulgent takeaway dish may be a weekend treat, it is packed with calories, fat, and salt, making it an unsuitable choice for regular consumption. However, the core ingredients of korma—spices, lean protein, and vegetables—are inherently nutritious. This means you can easily transform it into a wholesome and balanced meal with a few simple modifications.

The Nutritional Profile of Takeaway vs. Homemade Korma

Restaurant korma often uses large quantities of heavy cream, ghee (clarified butter), and oil to achieve its signature rich texture. An analysis cited by The Irish Times revealed some restaurant portions can contain around 1,248 calories, a shocking amount for a single meal. These high-fat ingredients, coupled with sugary sauces and side dishes like pilau rice and naan bread, contribute significantly to its high-calorie count.

On the other hand, a homemade korma can be a very different story. Recipes from sources like BBC Food and Tesco Real Food demonstrate how you can create a low-calorie, healthy version. By substituting heavy cream with low-fat Greek yogurt, reducing the amount of oil, and bulking up the dish with extra vegetables, you can create a meal that is both flavourful and nutritious.

Health Benefits of Korma's Core Ingredients

Beyond the fat and calories, a korma's foundation of spices offers impressive health benefits. These spices aren't just for flavour; they're packed with medicinal properties.

Turmeric: Contains curcumin, a compound known for its strong anti-inflammatory and antioxidant properties.
Ginger: Known to aid digestion and reduce inflammation.
Garlic: Possesses anti-inflammatory, anti-fungal, and anti-bacterial properties.
Cumin and Coriander: These spices are rich in antioxidants and can help regulate blood sugar levels.

By building your korma around these powerful ingredients, you can maximize its health potential. Incorporating lean proteins like chicken breast or paneer, and a variety of colorful vegetables, adds essential protein, vitamins, and fiber.

How to Make a Healthier Korma at Home

Making korma at home puts you in complete control of the ingredients, allowing you to create a much healthier dish. Here are some key tips:

Choose the right fat: Use a small amount of healthier oil, such as olive or rapeseed oil, instead of ghee.
Swap the cream: Replace high-fat cream or coconut milk with a low-fat alternative. Natural or Greek yogurt works well for a rich texture without the added calories. Cashew paste can also be used as a creamy, vegan alternative.
Go lean with protein: Opt for lean, skinless chicken breast, fish, or plant-based protein sources like paneer, chickpeas, or lentils.
Load up on vegetables: Add a variety of vegetables like cauliflower, carrots, peas, and green beans to increase fiber and nutrient content.
Use low-sugar accompaniments: Instead of high-calorie pilau rice or naan, serve your korma with plain basmati rice, quinoa, or cauliflower rice.

Comparison Table: Takeaway Korma vs. Healthy Homemade Korma


Feature	Takeaway Korma	Healthy Homemade Korma
Calories	Often over 1,000 kcal	Typically 300-500 kcal
Fat Content	Very high, with high saturated fat from cream and ghee	Significantly lower, using low-fat yogurt or healthy oils
Creaminess	Achieved with heavy cream and fat	Achieved with low-fat yogurt, ground almonds, or cashew paste
Spice Benefits	Often muted by large quantities of fat and sugar	Enhanced and maximized due to less processed ingredients
Salt Content	High due to restaurant cooking methods	Low, as you control the seasoning
Vegetable Content	Often minimal	Increased by adding extra chopped vegetables

Conclusion

So, is korma unhealthy? Not necessarily. While the indulgent takeaway version is undoubtedly high in calories and fat, a healthy, homemade korma is well within reach. By taking control of the cooking process, substituting high-fat ingredients, and embracing the dish's spice-rich roots, you can create a creamy and delicious curry that is both satisfying and healthy. The nutritional difference between the two versions is substantial, proving that a little effort in the kitchen can result in a much healthier meal.

Korma Alternatives and Healthy Curry Options

If korma's creamy profile is still a concern, many other Indian dishes offer a healthier, more nutrient-dense alternative. Opting for tomato-based curries or those rich in lentils and vegetables can provide delicious flavor without the added fat. For example, a chickpea curry (chana masala) or a lentil dhal can be excellent choices. Even with korma, it's the preparation, not the dish itself, that truly determines its health impact. A balanced diet incorporates treats in moderation, but for everyday enjoyment, a homemade, healthier korma is the clear winner.

This article is for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider for any health concerns.

Frequently Asked Questions

Restaurant korma is often unhealthy because it uses large amounts of heavy cream, oil (like ghee), and added sugars to create a rich flavor, leading to a high-calorie and high-fat content.

Yes, korma can be part of a healthy diet when prepared at home. By using lighter ingredients, such as low-fat yogurt, lean protein, and plenty of vegetables, you can create a nutritious and low-calorie meal.

The spices in korma, including turmeric, cumin, and ginger, offer numerous health benefits, such as anti-inflammatory, antioxidant, and immune-boosting properties.

A great low-calorie substitute for heavy cream is low-fat Greek or natural yogurt. For a dairy-free option, a cashew-based paste can also provide a creamy texture.

To reduce fat, use less oil when cooking, choose lean protein like skinless chicken breast, and replace heavy cream with a healthier alternative like yogurt or blended cashews.

Vegetable korma can be healthier than chicken korma, especially if it is packed with a wide array of vegetables. However, it still depends on the cooking method and the amount of fat used in the sauce.

To create a healthier meal, serve your korma with plain basmati rice, brown rice, or a side of vegetables, instead of high-calorie naan or pilau rice.