Is there a lot of fat in Indian takeaway? The facts revealed

November 22, 2025 •

4 min read

According to a 2013 study by Safefood, a single average Indian takeaway meal can contain up to 188% of an adult's guideline daily amount for total fat. So, is there a lot of fat in Indian takeaway? The answer is often yes, but it heavily depends on your specific order.

Quick Summary

An average Indian takeaway meal can be surprisingly high in fat due to rich, creamy sauces and deep-fried sides. Selecting grilled tandoori dishes, lentil curries like dal, and tomato-based options over creamy counterparts can significantly reduce fat content. Portion control and opting for leaner alternatives are key strategies for a healthier meal.

Key Points

Rich curries are high in fat: Popular dishes like korma and tikka masala use large amounts of cream and ghee, significantly increasing the fat content.
Deep-fried sides add extra fat: Starters such as samosas and onion bhajis, and buttery naan bread, are major sources of hidden fat and calories.
Tandoori and grilled dishes are leaner: Opting for tandoori chicken, paneer tikka, and other grilled items drastically reduces fat without sacrificing flavour.
Tomato and lentil bases are healthier: Choose tomato-based curries (jalfrezi, madras) and lentil dishes (dal) for a lighter, more nutrient-dense meal.
Mindful choices for sides and portions are key: Swap pilau rice for plain boiled rice and naan for roti, and share generous portion sizes to control your intake.
Indian food can be healthy: The cuisine itself offers numerous healthy options rich in protein, fibre, and spices, as long as cooking methods are considered.

A detailed look at the fat content in Indian takeaways

Many people believe that all Indian takeaway food is high in fat, a misconception often fueled by the popularity of rich, creamy curries and fried appetisers. While it is true that certain dishes are laden with fat from ghee, cream, and oil, Indian cuisine is incredibly diverse. It also offers a wealth of nutrient-dense options that can form a healthy, balanced meal. The key to a healthier Indian takeaway lies in knowing which dishes to choose and which ingredients to be wary of.

The usual suspects: High-fat offenders

Several popular Indian takeaway items consistently contribute to a high-fat meal. Understanding these can help you make more informed choices.

Cream-based curries: Dishes like chicken tikka masala, chicken korma, and lamb pasanda are notorious for their high-fat content. The rich, thick sauces are typically made with copious amounts of ghee and heavy cream.
Deep-fried starters: Appetisers such as samosas, onion bhajis, and pakoras are deep-fried in oil before serving. A single onion bhaji can contain a significant amount of fat, and these starters quickly increase the overall calorie and fat count of your meal.
Naan bread: While delicious, some varieties, especially peshwari naan and garlic naan, are made with refined flour and brushed with butter or ghee, adding substantial calories and fat.
Pilau rice: This fluffy, seasoned rice is often cooked with oil or ghee, making it a more calorie-dense choice than its plain boiled counterpart.

The healthier side of Indian cuisine

Fortunately, Indian cuisine offers numerous healthy and low-fat alternatives that are packed with flavour thanks to a variety of spices.

Tandoori and grilled options: Tandoori dishes, where meat or paneer is marinated in yoghurt and spices and cooked in a clay oven, are excellent choices. The grilling process removes excess fat, resulting in a lean, protein-rich dish. Examples include tandoori chicken, paneer tikka, and chicken tikka.
Tomato-based curries: Opt for curries with a tomato or vegetable base instead of a cream base. Dishes like chicken jalfrezi, chicken madras, or vegetable bhuna offer a spicy, flavourful kick without the heavy fat.
Lentil and chickpea dishes: Lentil-based curries (dal) and chickpea curries (chana masala) are fantastic, fibre-rich options. They are satisfying and packed with protein and nutrients, especially when cooked with minimal oil.
Sides and accompaniments: Swap out naan for wholemeal roti, or choose plain boiled rice instead of pilau. A side of cucumber raita (made with low-fat yoghurt) can be a refreshing and low-calorie accompaniment.

Making smart choices for a healthier Indian takeaway

When ordering your next Indian takeaway, follow these simple tips to keep the fat content in check without sacrificing flavour.

Share your portions: Indian takeaway portions are often generous. Consider splitting a main course between two people, which can drastically reduce your calorie and fat intake.
Request adjustments: Don't be afraid to ask for less oil, cream, or ghee. Many restaurants are happy to accommodate these simple requests.
Load up on veggies: Order vegetable-based main courses or side dishes like saag paneer (with less oil) or bhindi masala to increase your intake of vitamins and fibre.

The good vs. the greasy: A comparison table


Dish Category	High-Fat Choice	Healthy Alternative	Why It's Healthier
Main Curries	Chicken Korma (cream, ghee)	Chicken Jalfrezi (tomato base)	Uses a light, spicy sauce instead of heavy cream, significantly reducing saturated fat.
Starters	Onion Bhajis (deep-fried)	Tandoori Chicken (grilled)	Grilling eliminates the need for deep frying, making it a lean, protein-rich starter.
Breads	Peshwari Naan (butter, sugar)	Wholemeal Roti (whole wheat, less oil)	Uses less oil and more fibrous whole wheat flour.
Rice	Pilau Rice (oil, ghee)	Plain Boiled Rice (water only)	Avoids added oil or ghee, saving calories and fat.
Sauces	Mango Chutney (sugar)	Cucumber Raita (low-fat yoghurt)	Raita is a cooling, protein-rich dip that's much lower in sugar and fat.

Conclusion: Mindful choices for a flavourful and healthy meal

In conclusion, the fat content of Indian takeaway is not a one-size-fits-all issue; it depends entirely on what you order. While rich, creamy curries and deep-fried appetisers are undoubtedly high in fat, there is an equally delicious and expansive range of healthier options available. By opting for grilled tandoori meats, lentil-based dishes, and tomato-based curries, and by making mindful choices about sides, you can enjoy a flavorful Indian takeaway experience without excessive fat. The vibrant spices and fresh ingredients in Indian cuisine can provide a healthy meal, so long as you navigate the menu with awareness.

By following these simple strategies, you can transform a potentially unhealthy indulgence into a well-balanced and nutritious meal that is both satisfying and guilt-free.

Further resources

For more detailed nutritional information on popular Indian dishes, consult a reliable source like the British Nutrition Foundation's resources.

Frequently Asked Questions

The highest fat Indian takeaway dishes are typically those with creamy, rich sauces made with ghee and cream, such as chicken korma, chicken tikka masala, and pasanda. Deep-fried sides like samosas and onion bhajis are also high in fat.

The healthiest options for a main course are generally grilled or tandoori dishes, like tandoori chicken or paneer tikka. Tomato-based curries such as chicken jalfrezi or lentil-based dishes like dal are also excellent low-fat choices.

Yes, many types of naan bread, especially peshwari and garlic naan, are high in fat due to the use of refined flour, butter, and ghee. A healthier alternative would be a plain wholemeal roti or chapati.

You can reduce the fat by choosing grilled or tandoori mains, opting for tomato or lentil-based curries, requesting less oil, choosing boiled rice instead of pilau, and swapping naan for roti.

Plain boiled rice is significantly healthier than pilau rice. Pilau rice is often cooked with oil or ghee, adding extra calories and fat, while boiled rice is cooked in water and is fat-free.

No, not all vegetarian Indian dishes are low in fat. Dishes like paneer korma or malai kofta contain paneer (cheese) and rich, creamy gravies that can be very high in fat. Better vegetarian options include dal, chana masala, or vegetable bhuna.

Yes, it is possible. The flavour in Indian cuisine comes from a complex blend of spices, not just fat. By choosing lighter, tomato-based curries or grilled dishes, you can enjoy all the flavour with less fat.