Which Curry Has the Lowest Calories? A Guide to Healthy Choices

January 11, 2026 •

4 min read

Statistics show that creamy curries like korma can contain upwards of 600 calories per serving, but there are much lighter, healthier options available. If you're wondering which curry has the lowest calories, the answer often comes down to the base sauce and core ingredients used during preparation.

Quick Summary

This guide reveals the lowest-calorie curry dishes, from Indian dals to Thai jungle curry. It explains how to identify calorie-dense ingredients and modify recipes for a healthier meal.

Key Points

Tomato-Based Curries: Indian curries like Chana Masala and Dal, which use a tomato or broth base, are among the lowest-calorie options.
Thai Jungle Curry: This dish is exceptionally low in calories as it uses water or stock instead of high-fat coconut milk.
Lean Protein: Opt for lean meats like chicken breast, fish, or plant-based proteins such as chickpeas and lentils to keep your curry light.
Minimize Fat: The primary sources of excess calories in curry are oils, ghee, and heavy creams, which can be reduced or replaced with low-fat alternatives.
Bulk with Vegetables: Adding plenty of low-calorie vegetables like spinach, cauliflower, and beans increases volume and nutrients while keeping the dish light.
Grilled Options: Dishes like Tandoori Chicken are grilled, not fried, making them a high-protein, low-calorie alternative to curries with rich sauces.

Understanding What Makes a Curry High in Calories

The vast calorie difference between various curry dishes is primarily determined by their base ingredients. While spices like turmeric, cumin, and coriander are naturally low in calories, the sauce and fat content can skyrocket the total count. Creamy curries, such as korma and butter chicken, are typically high in calories due to the generous use of cream, coconut milk, or ghee (clarified butter). Conversely, curries that rely on a tomato, yogurt, or broth base tend to be significantly lighter.

The Impact of Fats and Dairy

Ghee and Oil: Many traditional curries begin with frying spices in a large amount of ghee or oil. This initial step can add hundreds of calories before other ingredients are even introduced.
Full-Fat Dairy: Curries like paneer butter masala and chicken korma use heavy cream and full-fat yogurt, which dramatically increases the fat and calorie density.
Coconut Milk: While a staple in many Thai curries, full-fat coconut milk is very high in calories. Lighter curries, like Thai Jungle Curry, avoid this ingredient entirely.

The Lowest Calorie Curries from Around the World

If you're seeking a flavor-packed, low-calorie meal, certain curries are excellent choices. Here are some of the best options from Indian and Thai cuisine:

Indian Low-Calorie Curries

Chana Masala: This chickpea curry is a vegetarian powerhouse of protein and fiber, relying on a tomato and onion-based sauce rather than heavy creams. A single serving can be around 220-240 calories.
Dal (Lentil Curry): Made with lentils and simmered with a blend of spices, this nutritious and filling curry is naturally low in fat. Moong dal soup is an especially light choice, often under 160 calories per serving.
Tandoori Chicken: Technically a dry dish rather than a curry, tandoori chicken is marinated in yogurt and spices before being grilled. It contains no heavy sauce, making it a low-fat, high-protein meal option, typically around 270 calories per serving.
Begun Bharta (Baingan Bharta): This dish features roasted and mashed eggplant cooked with minimal oil in a flavorful spice mix. It is naturally low in calories and can be made vegan, with servings around 180 calories.
Jalfrezi and Madras: These tomato-based curries can be a good choice, especially when made with lean chicken or vegetables and ordered with less oil.

Thai Low-Calorie Curries

Jungle Curry: Known for its fiery heat, this is the lowest-calorie Thai curry because it uses water or broth as its base instead of rich coconut milk. It is packed with vegetables, herbs, and lean meat.

Comparison Table: Healthy Choices vs. Indulgent Options


Dish	Cuisine	Base	Calorie Estimate (Per Serving)	Key Health Factors
Jungle Curry	Thai	Broth/Water	Low (~150-200)	Low fat, high spice
Chana Masala	Indian	Tomato	Low (~220-240)	High fiber, high protein
Dal (Lentil Curry)	Indian	Tomato/Lentil	Low (~140-160)	Filling, high protein
Tandoori Chicken	Indian	Yogurt/Spices	Low (~270)	Grilled, high protein
Butter Chicken	Indian	Cream/Butter	High (~600+)	High fat, high saturated fat
Chicken Korma	Indian	Cream/Coconut	High (~600+)	High fat, rich sauce
Panang Curry	Thai	Coconut Milk	High (~500+)	High fat from coconut milk

Practical Tips for Reducing Calories in Your Favorite Curry

You don't have to give up your favorite flavors to enjoy a lighter version. Here are some simple hacks to cut calories from any curry, whether at home or in a restaurant:

Reduce Oil: Sauté your onions and spices in a few tablespoons of vegetable stock or water instead of oil. This simple step can save a significant number of calories.
Swap Dairy: For creamy sauces, replace full-fat cream with plain low-fat yogurt, low-fat coconut milk, or a blended cashew cream. For a dairy-free option, thicken sauces with pureed cooked vegetables like sweet potato or butternut squash.
Load Up on Veggies: Increase the volume and nutritional value of your curry by adding plenty of low-calorie vegetables, such as spinach, cauliflower, carrots, and green beans. This makes the dish more filling without adding many calories.
Choose Lean Protein: Opt for lean proteins like skinless chicken breast, fish, tofu, or lentils. Avoid red meat or paneer, which are higher in calories and fat.
Go for Broth: Select curries with a tomato, vegetable stock, or yogurt base over cream or coconut milk-based sauces when dining out.
Serve Wisely: Pair your curry with a sensible side. Choose steamed rice over pilau rice, and opt for a chapati or roti instead of naan. A side of cucumber raita can also be a refreshing, low-calorie addition.

Conclusion: Finding the Balance

When you ask which curry has the lowest calories, the answer is not a single dish but rather a cooking style that prioritizes low-fat liquids, lean protein, and plenty of vegetables. Lighter curries like Chana Masala, Dal, and Thai Jungle Curry offer a burst of flavor with a fraction of the calories found in their richer, cream-laden counterparts. By applying smart cooking techniques and making conscious choices, you can enjoy delicious, healthy curries as a staple of your diet. Experiment at home using some of the healthy hacks recommended by BBC Food's low-calorie hacks to take control of your calorie intake.

Frequently Asked Questions

Yes, Indian curry can be very healthy. Many dishes are packed with nutritious ingredients like vegetables, legumes, and lean proteins. However, the healthiness depends on the preparation method, as excessive oil, ghee, and cream can increase calories significantly.

Tomato-based curries are typically the lowest in calories. Good examples include Chana Masala (chickpea curry) and Dal (lentil curry), both of which are high in fiber and protein.

Creamy curries made with full-fat coconut milk, heavy cream, or ghee are generally high in calories. However, you can make lighter versions at home by substituting with low-fat yogurt, low-fat coconut milk, or by using pureed vegetables to create a creamy texture.

Thai Jungle Curry is the lowest-calorie Thai curry because it is made with a water or broth base and relies on spices and herbs for flavor, avoiding the high calories of coconut milk.

To reduce calories, use less oil when cooking, swap heavy cream for low-fat dairy or pureed vegetables, and bulk up the curry with extra vegetables like spinach and cauliflower. Choosing lean protein and sensible sides also helps.

No, a vegetable curry is not automatically low in calories. If it is prepared with a large amount of ghee, oil, or a creamy coconut-based sauce, the calorie count can be quite high, similar to meat curries.

When ordering takeaway, look for tomato-based dishes like Jalfrezi, Madras, or Chana Masala. Grilled Tandoori dishes are also a good, low-calorie alternative. Ask for less oil if possible.