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What Is the Healthiest Thing to Order at an Indian Restaurant?

Low calorie Indian food: tandoori chicken or tikka with dal and plain rice is about 700-800 calories and 55-60 g protein. Healthy takeaway swaps.

Reviewed by Menu Scan Editorial TeamLast reviewed 6 min read

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The short answer

The healthiest thing to order at an Indian restaurant is tandoori chicken or chicken tikka with a side of dal and a cup of plain rice instead of naan. Based on USDA data, about 150 g of chicken breast, 1 cup of lentil curry and 1 cup of rice comes to roughly 700 to 800 calories and 55 to 60 grams of protein. Go easy on creamy curries, butter naan and fried starters.

Indian food is full of naturally healthy ingredients: lentils, chickpeas, spinach, yogurt, spices and grilled meat. It's also full of ghee, cream, butter and fried bread. The same restaurant can serve a 700-calorie dinner with 60 grams of protein or a 2,000-calorie feast, depending on what you order.

Most Indian restaurants don't publish nutrition, so the numbers here are estimates based on USDA FoodData Central data for typical versions of each dish. Recipes and portions vary a lot, so use them as a guide.

What is the healthiest Indian dish to order?#

Tandoori chicken and chicken tikka are the healthiest main dishes at most Indian restaurants. They're marinated in yogurt and spices and cooked in a clay tandoor oven, without a heavy sauce. Roasted chicken breast has about 165 calories and 31 grams of protein per 100 g in USDA data, so a 150 g portion is roughly 250 calories and 46 grams of protein before the marinade.

Dal (lentil curry), chana masala (chickpea curry) and vegetable dishes like palak (spinach) are good sides because they add fiber and some protein.

What is the lowest-calorie Indian food at a restaurant?#

The lowest-calorie Indian restaurant foods are tandoori chicken or chicken tikka (about 250 calories for 150 g), palak paneer, dal and plain rice, while whole naan (about 550 calories) and fried samosas (about 310 each) run highest. Here are estimates for common dishes, using USDA FoodData Central values for generic versions:

Dish Serving Calories (est.) Protein (est.)
Roasted chicken breast (tandoori-style) 150 g about 250 about 46 g
Chicken curry 1 cup (240 g) about 255 about 16 g
Lentil curry (dal) 1 cup (240 g) about 265 about 9 g
Palak paneer 1 cup (200 g) about 200 about 11 g
White rice, cooked 1 cup (158 g) about 205 about 4 g
Naan 1 whole 10" naan (177 g) about 550 about 20 g
Naan ¼ of a 10" naan (44 g) about 135 about 5 g
Samosa 1 large (100 g) about 310 about 5 g
Chicken biryani 100 g about 105 about 7 g

Estimates from USDA FoodData Central (FNDDS and SR Legacy) per-100 g values and USDA portion weights. Restaurant portions are often larger, and creamy restaurant curries are usually richer than these generic versions.

Restaurant curries often come in portions of 1½ to 2 cups, so double-check how much you're actually eating.

What is the best high-protein Indian meal?#

The best high-protein Indian meal pairs a tandoor-cooked protein with a lentil or chickpea side. A sample order built from USDA estimates:

  1. Tandoori chicken or chicken tikka (about 150 g of chicken): roughly 250 calories and 46 grams of protein, plus a little extra for the marinade.
  2. Dal (1 cup): about 265 calories and 9 grams of protein.
  3. Plain rice (1 cup): about 205 calories and 4 grams of protein.

Total: roughly 700 to 800 calories and 55 to 60 grams of protein. If you're watching carbs, share the rice or swap it for a vegetable side.

Other good high-protein choices include fish or shrimp tikka, chicken or lamb kebabs, and paneer tikka (grilled cheese cubes), which is a solid vegetarian option but higher in fat.

Which Indian dishes are highest in calories?#

Creamy, buttery and fried dishes are highest in calories. You don't have to avoid them, but share them or order a smaller portion:

  1. Korma, butter chicken and tikka masala. These sauces typically include cream, butter or ground nuts. The generic USDA chicken curry is about 255 calories per cup; richer restaurant versions are likely higher.
  2. Naan, especially butter or garlic naan. A whole plain naan is about 550 calories. Butter brushed on top adds more.
  3. Fried starters like samosas (about 310 calories each for a large one), pakoras and bhajis.
  4. Biryani in large portions. It's rice cooked with meat and fat, so a big plate adds up fast.
  5. Mango lassi and sweet desserts like gulab jamun.

Our guide to why restaurant meals have more calories explains how butter and oil add up in restaurant cooking.

Is naan or rice healthier?#

Plain rice is usually lower in calories than naan, per typical serving. A cup of cooked white rice is about 205 calories, while a whole 10-inch naan is about 550 calories, according to USDA data. If you love naan, share one or order roti (whole wheat flatbread), which is usually smaller and made without butter.

What should vegetarians order at an Indian restaurant?#

Vegetarians should build around lentils, chickpeas and paneer for protein. Dal and chana masala give you fiber and plant protein, and palak paneer is about 200 calories and 11 grams of protein per cup in USDA data. Raita (yogurt with cucumber) is a light, cooling side; plain whole-milk yogurt is about 78 calories and 4 grams of protein per 100 g.

What are healthy Indian takeaway options?#

The healthiest Indian takeaway order is a tandoori or tikka protein, one lentil or vegetable side, and a single starch: about 700 to 800 calories and 55 to 60 grams of protein with rice, based on USDA estimates. Swap creamy curries and naan for these:

Order this Calories (est.) Protein (est.) Instead of
Tandoori chicken or chicken tikka (150 g) about 250 about 46 g Butter chicken, korma or tikka masala
Dal (1 cup) about 265 about 9 g A second creamy curry
Palak paneer (1 cup) about 200 about 11 g Paneer in a cream sauce
Plain rice (1 cup) about 205 about 4 g A whole naan (about 550)

To keep a takeaway order light, lead with protein and vegetables, then add starch in smaller amounts:

  • Pick a tandoori or tikka dish instead of a cream-based curry.
  • Order dal or a vegetable curry as your side.
  • Choose one starch: a cup of rice or a share of naan, not both.
  • Ask for less oil or ghee where the kitchen allows it.
  • Share creamy dishes with the table instead of having your own.

Our guide to eating out on a calorie deficit has more strategies. If you also like Asian takeout, see our guide to healthy Chinese and Thai takeout.

Because most Indian restaurants don't post nutrition, Menu Scan AI can help. Snap the menu with your iPhone and it estimates calories, protein, carbs and fat for each dish from the descriptions, then labels the best matches for goals like weight loss or muscle gain. Indian dishes often contain dairy, nuts and gluten, so anyone with food allergies should always confirm ingredients with staff.

Frequently asked questions#

What is the healthiest Indian food for weight loss?#

Tandoori chicken or chicken tikka with dal and a modest portion of rice. Based on USDA data, about 150 g of roasted chicken, a cup of lentil curry and a cup of rice is roughly 700 to 800 calories with 55 to 60 grams of protein.

Is tandoori chicken healthy?#

Yes. Tandoori chicken is marinated in yogurt and spices and roasted, not fried or served in a cream sauce. Roasted chicken breast has about 31 grams of protein and 165 calories per 100 g in USDA data.

How many calories are in a naan?#

A whole 10-inch plain naan is about 550 calories and 20 grams of protein, according to USDA FoodData Central. Butter and garlic naan are higher.

Is dal healthy?#

Yes. Dal is a lentil curry that provides fiber and plant protein. USDA data puts a generic lentil curry at about 265 calories and 9 grams of protein per cup, though restaurant versions with extra ghee or cream will be higher.

Is chicken tikka masala healthy?#

It's one of the richer options, because the sauce usually contains cream or butter. Enjoy it occasionally or share it, and choose plain chicken tikka (without the masala sauce) when you want a leaner meal.

Sources#

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