What is the healthiest curry to get? Your definitive guide

October 22, 2025 •

4 min read

According to NDTV Food, a significant demand exists for curries that are both delicious and health-conscious, reflecting a growing consumer awareness of dietary choices. For many, the question remains: what is the healthiest curry to get without sacrificing flavor?

Quick Summary

This article explores the best low-calorie, high-protein curry options, comparing different dishes based on ingredients, fat content, and preparation for healthier dining decisions.

Key Points

Prioritize Legumes: Lentil (Daal) and chickpea (Chana Masala) curries are often the healthiest, packed with fiber and protein.
Choose Tomato-Based Sauces: Opt for tomato-based curries like Jalfrezi or Bhuna over creamy, coconut-heavy alternatives to reduce fat and calories.
Go for Grilled: Tandoori dishes, made in a clay oven, offer lean protein without excess oil or butter.
Boost with Veggies: Curries with high vegetable content, such as Saag (spinach) or Mixed Veg, add vital nutrients and fiber.
Be Mindful of Fat: Creamy curries like Korma and dishes prepared with excessive ghee are the highest in calories and should be consumed sparingly.
Check the Sides: Simple sides like plain rice, chapati, or a salad are healthier options than buttery naan or pilau rice.

Navigating the Curry Conundrum

Curry is a broad and diverse category of dishes, ranging from richly decadent, cream-laden feasts to light, vegetable-forward stews. The healthiest curry to get ultimately depends on the ingredients, preparation method, and portion size. By understanding the core components, it's easy to make informed choices whether you're ordering out or cooking at home.

The Healthiest Vegetarian and Vegan Curry Options

Plant-based curries often top the list for their high fiber and nutrient content. Here are some of the most beneficial choices:

Daal (Lentil Curry): Made with lentils, daal is a nutritional powerhouse. It's an excellent source of plant-based protein, fiber, and essential minerals like iron and folate. Lentils help promote a feeling of fullness, aiding in weight management. Options like Dal Tadka or Moong Dal Palak are particularly light and healthy.
Chana Masala (Chickpea Curry): This chickpea-based curry is another winner for its impressive nutrient profile. Chickpeas provide ample fiber and plant protein, making it a hearty and filling vegetarian option that is typically low in fat when prepared in a tomato base.
Saag (Spinach-based Curries): Curries featuring spinach, such as Saag Aloo or Saag with chicken/paneer, are packed with vitamins, iron, and antioxidants. The leafy greens boost the fiber content and provide numerous health benefits, from improving vision to reducing inflammation.
Mixed Vegetable Curries: These dishes, when not swimming in oil, offer a wide array of vitamins and minerals from a variety of vegetables. Look for options like Gobi Adraki (cauliflower with ginger) or simple vegetable bhuna.

The Healthiest Meat and Fish Curries

For those who prefer a meat or fish-based curry, lean protein choices and preparation methods are key.

Tandoori Dishes: Anything cooked in a tandoor (a clay oven) is an excellent lean protein option. Tandoori chicken or fish is marinated in yogurt and spices before grilling, keeping it low in fat while delivering high flavor.
Tomato-Based Curries (Jalfrezi, Bhuna, Rogan Josh): These curries are typically made with a base of onions, tomatoes, and spices, rather than cream. This makes them significantly lighter and lower in calories than creamy alternatives, while still being deeply satisfying. Opt for versions with lean chicken or prawns.
Keralan Fish Curry: Often made with coconut milk but loaded with spices and lean fish, this can be a healthy choice. The key is moderation with the coconut milk, or choosing a lighter-style version.

The Curries to Approach with Caution

Some curries, while delicious, are best enjoyed in moderation due to their high calorie and saturated fat content.

Cream-Based Curries (Korma, Pasanda, Butter Chicken): These dishes use significant amounts of heavy cream, ghee (clarified butter), and nuts, which drastically increase the calorie and fat count. A single serving can exceed 600-800 calories.
Oil-Heavy Preparations: Be cautious of curries with a layer of oil floating on top, as they indicate a liberal use of fat. Restaurant versions are more prone to this than homemade ones.
Fried Starters and Sides: The way you eat your curry matters. Fried starters, buttery naan, and pilau rice add considerable unnecessary calories and fat.

Comparison of Healthy Curry Dishes


Dish	Main Ingredient	Key Health Benefits	Best Served With
Daal	Lentils	High fiber and protein, low fat, helps regulate blood sugar	Plain basmati rice or chapati
Chana Masala	Chickpeas	Excellent plant-based protein and fiber, iron, B vitamins	Plain basmati rice or chapati
Tandoori Chicken	Lean Chicken Breast	Lean, high-protein, low fat due to grilling method	Salad or plain basmati rice
Chicken Saagwala	Chicken & Spinach	Lean protein combined with iron and vitamins from leafy greens	Plain basmati rice or roti
Jalfrezi	Meat/Veg/Prawns	Tomato-based sauce is lighter, with plenty of vegetables	Plain basmati rice or roti
Korma (Caution)	Meat/Cream	Can be high in saturated fat and calories; use light coconut milk/yoghurt to make healthier	Plain rice

Tips for Making or Ordering a Healthier Curry

Request Less Oil: When ordering, ask for your curry to be made with minimal oil or ghee. If cooking at home, use just a teaspoon of olive oil and add water or stock to prevent sticking.
Swap Cream for Healthier Alternatives: At home, use low-fat yogurt, light coconut milk, or blitzed, softened onions and tomatoes to thicken sauces.
Load Up on Vegetables: Bulk up your curry with extra vegetables like spinach, bell peppers, courgettes, and peas to increase fiber and nutrient density without adding significant calories.
Marinate Lean Proteins: Marinating chicken, fish, or tofu in a blend of spices and yogurt before cooking infuses flavor without extra fat.
Be Mindful of Sides: Swap buttery naan and pilau rice for plain basmati rice, chapati, or a fresh side salad. This simple change significantly reduces calories.

The Bottom Line on Healthy Curries

Many traditional curries are naturally healthy, especially those based on lentils, chickpeas, or lean grilled meats. The real calorie trap often lies in modern restaurant preparations and additions of heavy cream and fat. By choosing wisely and focusing on dishes like daal, chana masala, or tandoori, you can enjoy the rich flavors and nutritional benefits of curry without guilt. Remember that moderation is key, especially when dealing with creamy versions. For more on the health benefits of lentils, see this overview: Healthline's article on lentils.

Conclusion

Choosing the healthiest curry involves looking beyond the delicious aroma and understanding the ingredients and cooking methods involved. Prioritizing legume-based curries like daal and chana masala, or lean, grilled tandoori dishes, ensures a meal that is both satisfying and packed with nutrients. By being mindful of fatty sauces and heavy sides, you can make healthier choices that support your wellness goals while still enjoying one of the world’s most beloved dishes.

Frequently Asked Questions

Yes, many curries can be excellent for weight loss, especially when they are prepared with lean protein sources like lentils, chickpeas, or grilled chicken, and are based on a tomato and vegetable sauce rather than a cream or ghee base.

Not necessarily. While many vegetarian options like Daal and Chana Masala are very healthy, a vegetarian curry loaded with cream, oil, and cheese (like Palak Paneer with heavy paneer) can be higher in calories and fat than a lean, tomato-based chicken curry.

Curry spices like turmeric, ginger, and garlic are rich in antioxidants and offer powerful health benefits. Turmeric, for instance, contains curcumin, a compound with anti-inflammatory properties, while cumin and coriander aid digestion.

To make a healthier curry at home, you can use less oil, substitute heavy cream with low-fat yogurt or light coconut milk, and load the dish with extra vegetables. Using lentils or lean meats as a protein base is also a great strategy.

Coconut milk is high in saturated fat and calories, but it contains MCTs which may offer benefits. For a healthier option, choose light coconut milk or use it in moderation. It's best used to achieve a creamy texture without the need for heavier dairy.

Generally, tomato-based curries like Jalfrezi or Bhuna are among the lowest in calories, often ranging between 200-300 kcal per serving. Sauceless dishes like Tandoori Chicken are also a great low-calorie choice.

Restaurant curries often contain significantly more oil, ghee, and cream to enhance flavor and richness, making them higher in calories and saturated fat than a typical homemade version. At home, you have full control over the ingredients and can reduce fat significantly.