What is the healthiest thing to eat from an Indian?

December 4, 2025 •

4 min read

According to nutritional experts, traditional Indian meals rich in lentils, fresh vegetables, and potent spices offer numerous health benefits. Understanding what is the healthiest thing to eat from an Indian restaurant can help you enjoy the cuisine while making smart, diet-friendly choices.

Quick Summary

Prioritizing grilled tandoori dishes, protein-rich legume curries like dal and chana masala, and vegetable-heavy options is key to a healthy Indian meal. Avoiding creamy sauces, deep-fried items, and rich bread is advised for better nutritional outcomes.

Key Points

Lean Protein is Best: Choose grilled (tandoori) chicken or fish over creamy curries for a high-protein, low-fat meal.
Embrace Lentils: Dal and other legume-based dishes are excellent sources of plant-based protein and fiber.
Prioritize Vegetables: Order dishes like Palak Paneer or Aloo Gobi for essential vitamins and minerals, cooked with minimal oil.
Watch the Breads: Opt for whole wheat roti instead of rich, buttery naan for more fiber and fewer calories.
Avoid Fried Foods: Skip calorie-dense fried snacks like samosas and pakoras, which are high in unhealthy fats.
Use Yogurt-Based Sides: Raita and other yogurt sides add probiotics and help cool the palate without heavy cream.
Control the Sauce: Ask for sauces on the side or stick to tomato-based curries to minimize added fats and calories.

Navigating the Indian Menu for Health

Indian cuisine is celebrated for its incredible variety of flavors, aromas, and ingredients. While many dishes are rich and indulgent, the foundation of this food culture—built on vegetables, legumes, whole grains, and a vast array of spices—offers a surprisingly healthy palette. Making the right choices at a restaurant is about understanding the cooking methods and key ingredients. For a balanced meal, focus on lean proteins, fiber-rich vegetables, and minimally processed sides.

The Healthiest Protein Choices

Protein is a crucial part of any balanced diet, and Indian cuisine offers several fantastic, lean options. The cooking method is often the key differentiator between a healthy choice and a high-calorie indulgence.

Grilled and Tandoori Dishes

Tandoori cooking is one of the healthiest methods in Indian food. It involves marinating meat (or paneer) in a yogurt-and-spice mixture before cooking it in a super-hot clay oven (tandoor). This process seals in flavor without requiring large amounts of oil or butter.

Tandoori Chicken: A classic choice, this is high in lean protein and low in fat and carbohydrates.
Fish Tikka or Tandoori Fish: Like its chicken counterpart, fish is marinated and grilled, offering a rich source of protein and heart-healthy omega-3s.

Legume-Based Curries

Lentils and chickpeas are the powerhouse of Indian vegetarian cuisine, providing an excellent source of plant-based protein, fiber, and iron.

Dal: A staple lentil curry, dal is typically made with minimal oil and is rich in nutrients and fiber. Lighter versions like Moong Dal are especially low in calories.
Chana Masala: This chickpea curry is another top pick. Cooked in a tomato-based sauce with spices, it is packed with protein and fiber and typically has minimal fat.

Nutrient-Packed Vegetarian Options

Indian vegetarian dishes go far beyond just lentils. Many use vegetables as the star ingredient, providing essential vitamins and minerals.

Palak Paneer: While paneer (Indian cheese) adds fat, the bulk of this dish is spinach, which is rich in iron and vitamins. If you're concerned about calories, ask for less cheese or a sauce with less cream.
Aloo Gobi: A simple, dry stir-fry of cauliflower and potatoes. As long as it's not drenched in oil, it’s a healthy and satisfying side dish.
Kachumber Salad: A simple, refreshing salad made with chopped cucumber, tomato, and onion. It's a fantastic, low-calorie way to add fresh vegetables to your meal.
Bhindi Masala: A dry stir-fry of okra and spices. Okra is high in fiber and a great option when prepared with minimal oil.

Smart Side Dishes and Accompaniments

What you choose to eat with your main course can significantly impact your meal's overall health profile.

Roti vs. Naan: Opt for whole wheat roti instead of the richer naan. Roti is made without refined flour and butter, giving you more fiber and fewer calories per serving.
Raita: A yogurt-based side with cucumber and spices, raita is a great way to cool down spicy dishes while adding probiotics and calcium.
Rice Choice: While plain steamed rice is a good base, brown rice offers more fiber if available. Avoid rich, buttery biryanis unless it's a special treat.

The Role of Spices

Indian spices are not just for flavor; they are packed with health benefits. Incorporating dishes with a robust spice profile can boost your meal's nutritional value.

Turmeric: Contains curcumin, a powerful anti-inflammatory and antioxidant compound.
Cumin: Aids digestion and improves immunity.
Ginger and Garlic: Known for their anti-inflammatory and immunity-boosting properties.
Fenugreek: Can help regulate blood sugar levels.

Comparison: Healthy vs. Unhealthy Indian Choices

This table highlights common menu items and helps illustrate the difference between making a healthy and an unhealthy choice at an Indian restaurant.


Dish	Preparation Method	Key Ingredients	Health Profile
Tandoori Chicken	Grilled in a tandoor	Yogurt, spices, lean chicken	High protein, low fat, minimal oil
Butter Chicken	Creamy, buttery sauce	Chicken, heavy cream, ghee	High fat, high calories, rich sauce
Dal	Simmered lentils, minimal oil	Lentils, spices, vegetables	High protein, high fiber, low fat
Samosas	Deep-fried pastry	Potatoes, peas, refined flour	High calories, high fat, fried
Roti (Whole Wheat)	Cooked on a griddle	Whole wheat flour, water	High fiber, lower calories than naan
Naan (Butter)	Cooked in a tandoor	Refined flour, yogurt, butter	Lower fiber, high calories, added butter

Conclusion

The perception that Indian food is universally heavy and unhealthy is a misconception rooted in modern restaurant practices. Traditional and well-prepared Indian cuisine, rich in plant-based proteins, fresh vegetables, and health-boosting spices, can be an extremely nutritious and satisfying option. The healthiest thing to eat from an Indian restaurant is not a single dish, but a combination of smart choices. By opting for grilled meats like tandoori chicken, fiber-rich legume dishes like dal or chana masala, and vegetable-focused sides with whole wheat roti, you can enjoy the vibrant flavors of India without compromising your health goals. Always be mindful of portion sizes and ask about cooking methods to ensure your meal is as healthy as it is delicious.

Frequently Asked Questions

Indian food can be very healthy, as many dishes are rich in vegetables, legumes, and spices. However, the healthiness depends heavily on the cooking method, with grilled or lightly-sautéed options being healthier than deep-fried or creamy dishes.

Tomato-based curries, such as Chana Masala (chickpea curry) or a Tandoori Chicken curry (made with a tomato base, not cream), are typically lower in calories than curries made with heavy cream or ghee.

Yes, Tandoori Chicken is an excellent healthy choice. It is marinated in yogurt and spices and then grilled, making it high in lean protein and low in fat compared to other chicken dishes.

Roti is generally the healthier option. It is typically made with whole wheat flour and contains more fiber and fewer calories than naan, which is often made with refined flour and butter.

Not necessarily. While dishes like Dal and certain vegetable curries are very healthy, vegetarian options can also be unhealthy if they are deep-fried (like pakoras) or made with excessive amounts of cream or paneer.

To reduce calories, you can ask for less oil or cream in your dishes, choose grilled or steamed options, opt for vegetable-heavy or dal-based dishes, and choose whole wheat roti over naan.

A side of Raita (yogurt with cucumber and spices) or a simple Kachumber salad (cucumber, tomato, onion) are both fantastic, low-calorie, and nutritious options.

Yes. Dishes like Tandoori Fish or a light Goan Fish Curry (made with a tamarind or coconut-based sauce, not cream) are great sources of lean protein and healthy fats.