Which is more fattening, Chinese or Indian? A Nutritional Showdown

October 23, 2025 •

5 min read

According to a BBC News study, the average calorie content of a similar-sized takeaway meal was 1,338 for Indian food and 1,436 for Chinese. The question of which is more fattening, Chinese or Indian, is complex, as the answer depends entirely on the specific dishes and preparation methods.

Quick Summary

The debate over whether Chinese or Indian cuisine is more fattening is complicated. The nutritional value hinges on preparation methods and dish selection, not the cuisine itself. Takeaway versions often differ significantly from traditional home cooking, impacting fat and sugar content. Healthy options exist in both culinary traditions.

Key Points

Dish selection is key: The healthiness of Chinese or Indian food depends on the specific dish, not the cuisine as a whole.
Cooking methods matter: Steamed, grilled (tandoori), or broth-based dishes are generally healthier than deep-fried or creamy ones in both cuisines.
Takeaway vs. traditional cooking: Takeaway versions are often higher in fat, sugar, and sodium than traditional homemade recipes.
Indian food can be high in fat: Creamy curries made with ghee and cream, along with fried snacks like samosas, are calorie-dense.
Chinese food can be high in sugar and sodium: Many Westernized Chinese dishes feature sweet, sugary sauces and high-sodium soy sauce.
Control your intake: Ordering sauces on the side, choosing lean protein, and boosting vegetables are effective strategies for healthier eating in both cuisines.
Average calories vary: A BBC study found a slightly higher average calorie count for similar-sized Chinese takeaways compared to Indian ones, though Indian food had higher saturated fat.

Determining which cuisine is inherently more fattening is a tricky task, largely because both Indian and Chinese foods are incredibly diverse and regional. The stereotype that one is uniformly higher in fat, sugar, or calories is misleading. The true difference lies in the specific ingredients and cooking techniques used in each dish, especially when comparing takeaway versions to traditional, home-cooked meals.

The Nutritional Nuances of Indian Cuisine

Indian cuisine is known for its rich spices, vibrant flavors, and generous use of ghee (clarified butter) and oils in many restaurant and takeaway dishes. While some Indian meals can be calorie-dense, there's a wealth of healthy, nutrient-packed options available. Key factors influencing the fat content in Indian food include:

Creamy curries: Dishes like butter chicken (murgh makhani) and malai kofta are made with heavy cream and ghee, significantly increasing their calorie and saturated fat count.
Fried snacks: Appetizers such as samosas, pakoras, and puris are deep-fried, making them delicious but high in fat.
Cooking oil: Restaurant cooking often involves a substantial amount of oil or ghee to create rich sauces and gravies.
Staple accompaniments: Naan bread, especially buttered naan, and some rice dishes can add considerable carbohydrates and fat.

Healthier Indian options

Fortunately, Indian cuisine offers numerous healthy alternatives. By choosing wisely, you can enjoy a flavorful and nutritious meal:

Tandoori dishes: Proteins like chicken, paneer, and fish are marinated in yogurt and spices before being grilled in a clay oven (tandoor), a process that requires very little oil.
Dal and lentil dishes: Dal (lentil curry) is a staple, high in protein and fiber, and can be prepared with minimal oil. Sambar, a South Indian lentil soup, is another excellent example.
Vegetable-focused meals: Dishes like chana masala (chickpea curry) and baingan bharta (roasted eggplant) are packed with vegetables, fiber, and nutrients.
Steamed choices: Idli (steamed rice cakes) and dosa (fermented lentil and rice crepes) are popular South Indian options that are generally low in fat.

The Nutritional Nuances of Chinese Cuisine

Similar to Indian food, the nutritional profile of Chinese cuisine varies greatly depending on the preparation. While often perceived as a lighter option due to its use of vegetables and quick cooking methods like stir-frying, many Westernized versions are high in salt, sugar, and fat. Factors contributing to higher calorie counts include:

Deep-frying: Items like crispy pork, sweet and sour chicken, egg rolls, and spring rolls are deep-fried, which adds a significant amount of fat.
Sugary sauces: Sweet and sour sauces, as well as those used in General Tso's chicken, can be loaded with sugar.
Sodium content: Soy sauce and other seasonings can lead to very high sodium levels in many dishes, particularly in takeaway meals.
Excess oil in stir-frying: While stir-frying can be healthy, restaurants often use excess oil for faster cooking and flavor.

Healthier Chinese options

To enjoy a healthier Chinese meal, focus on these choices:

Steamed dishes: Steamed fish and steamed dumplings are excellent low-fat, high-protein options.
Broth-based soups: Egg drop soup or hot and sour soup are flavorful and low-calorie choices, as long as you avoid fried toppings.
Vegetable-rich stir-fries: Dishes like Moo Goo Gai Pan or shrimp with broccoli are typically lower in calories when made with minimal oil and a lighter sauce.
Lean protein: Opt for dishes with lean protein like chicken or shrimp, and request the sauce on the side to control the amount of sugar and sodium you consume.

Chinese vs. Indian: A Nutritional Comparison

The following table illustrates a general comparison between typical, often Westernized, takeaway meals. Note that these are broad generalizations and vary significantly based on preparation.


Nutritional Aspect	Chinese Takeaway (e.g., Sweet and Sour Pork)	Indian Takeaway (e.g., Butter Chicken)
Calories	Often slightly higher due to sugary sauces and deep-frying.	High, but average takeaway calorie count in one study was slightly lower than Chinese.
Saturated Fat	Lower on average than typical Indian takeaway, unless fried.	High, often exceeding the daily recommended intake, due to ghee and cream.
Sugar Content	Can be very high in dishes with sweet sauces; one study found nearly three times more sugar than Indian meals.	Lower on average than sweet Chinese dishes, but still a factor in some recipes.
Sodium	High due to soy sauce and flavor enhancers like MSG.	High due to extensive use of salts and spices in many preparations.
Healthy Swaps	Steamed vegetables, stir-fried lean protein, light soups.	Tandoori dishes, lentil-based dal, steamed items.

Making Healthier Choices

The key to a healthier meal, regardless of whether you choose Chinese or Indian cuisine, is mindful ordering. By understanding the cooking methods and ingredients, you can make informed decisions that align with your nutritional goals.

Here are tips for making healthier choices when ordering:

Ask about preparation: Many restaurants will happily prepare your food with less oil or substitute healthier ingredients if you ask. For example, request steamed instead of fried rice, or a tomato-based curry instead of a creamy one.
Prioritize lean protein: Opt for chicken, fish, shrimp, or lentils over fatty cuts of meat.
Boost the vegetables: Order extra vegetables or a side of steamed vegetables to add fiber and nutrients without excessive calories.
Control the sauce: For Chinese food, ask for sauces on the side to manage your intake of sugar and sodium. For Indian food, choose tandoori or dry, bhuna-style dishes over rich, creamy gravies.
Share and portion control: Takeaway portions can be very large. Consider sharing an entree or saving half for a later meal to manage calorie intake.
Skip the fried extras: Avoid fried appetizers like spring rolls, egg rolls, samosas, and prawn crackers. Choose steamed alternatives or vegetable-based soups instead.

Conclusion

Ultimately, neither Chinese nor Indian food is inherently more fattening. Both cuisines offer a spectrum of dishes, from very rich and indulgent to light and nutritious. The real determinant is your choice of dish and preparation method. A creamy Indian curry with naan can be higher in saturated fat than a steamed Chinese dish, while a deep-fried Chinese entree with a sugary sauce can have more calories and sugar than a lentil-based Indian dal. By understanding the nutritional impact of different cooking techniques and ingredients, you can make delicious and healthy choices from both cuisines. When in doubt, prioritize steamed, grilled, and vegetable-heavy options, and don't be afraid to ask for modifications.

Reference: 10 Fascinating Differences Between Indian Cuisine and Chinese ... - NFCI

Frequently Asked Questions

No, Indian food is not always high in fat. While many popular takeaway dishes use ghee, cream, and oil, traditional home-cooked and regional Indian foods often rely on healthier cooking methods like steaming, grilling (tandoor), and simmering, with a focus on legumes and vegetables.

No, not all Chinese takeaway dishes are healthy. Westernized versions often use deep-frying and high-sugar sauces that increase calorie, fat, and sugar content. Healthier choices include steamed dumplings, Moo Goo Gai Pan, or stir-fried dishes with lots of vegetables.

Healthy options at an Indian restaurant include tandoori dishes (grilled), lentil-based dals, chickpea curries (chana masala), and dishes with lots of vegetables. Opt for whole-wheat roti instead of naan and rice.

Healthier choices at a Chinese restaurant include steamed fish and vegetables, steamed dumplings, Moo Goo Gai Pan, and vegetable-heavy stir-fries. Asking for sauce on the side can help control sugar and sodium intake.

Both cuisines can be high in sodium, but for different reasons. Chinese takeaway can be high due to soy sauce and flavour enhancers, while Indian curries rely on salt and spices. It largely depends on the specific dish and restaurant practices.

To reduce calories, choose steamed or grilled options over fried dishes. Prioritize lean proteins and vegetable-heavy meals. Ask for less oil, cream, or sauces, or request sauces on the side. Opt for whole-grain accompaniments like brown rice or whole-wheat roti.

Not necessarily. While many vegetarian options are fiber-rich, dishes like malai kofta or fried vegetable dumplings can be high in calories and fat due to creamy sauces or deep-frying. The preparation method is the most important factor.