Comprehensive Guide to Indian Food Calories and Nutrition
We have been getting curious about Indian food. It is not something that I grew up familiar with.
The house I grew up in.was filled with Italian food because of my stepdad’s mom and his stepdad being from Naples and Sicily. My grandmother on my mom’s side would make things like stuffed cabbage, rice pudding, and baklava. Very different cuisine. Very different flavors.
I started to explore curry after my best friend moved to Okinawa and I was able to visit her. She took me out and I had chicken katsu and curry… Whoa. That’s all I had to say after that. I was completely intrigued. I ended up buying some of curry roux cubes to bring home with me so the kids could try. Ever since… this has been something that we have been curious about.
Then I was able to book a foodie tour in San Diego. The very first stop was one of the Indian restaurants in the area and it was amazing. I was almost full because I wanted to try a little bit of everything and like I said it was the first stop. Thank goodness the tour included us walking 3 to 5 miles that day so I could actually have room to try some of the Greek food, Italian food, dessert, and pizza.
As I have been diving in a little bit more… my curiosity has been going bananas. I wanna keep trying tons of different things. But I want to do this with care… so I decided that it was time to really look into everything and have a greater understanding to at all through what I do on a daily basis…. nutrition coaching.
Taking in the difference, information to help break it down into Indian food types, their nutritional profiles, and how to enjoy them in a balanced, informed way… without giving up flavor.
I hope this helps
With love, Coach Nik
| Type of Dish | Description | Notes |
|---|---|---|
| Curry | A spiced stew-like dish made with meat, vegetables, or legumes, often served with rice or bread | Varies by region (North vs. South); can be rich and creamy or tangy and coconut-based |
| Tandoori | Meat or vegetables marinated in yogurt and spices, then roasted in a clay oven (tandoor) | Tends to be lower in fat; great grilled option |
| Biryani | A fragrant rice dish cooked with spices and layered with meat or vegetables | Can be heavy in ghee or oil, but packed with flavor and nutrition |
| Street Food | Snacks like samosas, chaat, and pakoras, usually deep-fried or heavily spiced | Delicious but often high in calories, oil, and salt |
| Thali | A platter with multiple dishes served together, often includes bread, rice, lentils, vegetables | Great for variety, but can lead to overeating if not portioned carefully |
What’s the Difference Between Curries, Tandoori, and Biryani?
Curries are a staple of Indian cuisine, with variations across regions. The North typically uses cream and tomatoes, while the South features coconut-based sauces. In the East, mustard oil and poppy seeds are common, and the West often includes yogurt, dried spices, and sweet-savory flavors. Tandoori dishes and biryani also vary by region, with popular versions like Hyderabadi, Lucknowi, and Kolkata biryani.
Tandoori dishes are marinated in spiced yogurt and cooked at high heat in a clay oven. Think tandoori chicken, paneer tikka, or tandoori roti. These are often lower in fat and ideal for those looking for protein-packed meals without heavy gravies.
Biryani is a celebration dish made by layering spiced rice with meat or vegetables. While aromatic and flavorful, it can be rich in oil or ghee. It’s often served with cooling raita to balance the heat.
Types of Indian Curries
| Curry Type | What Is It? |
|---|---|
| Butter Chicken | Chicken in a rich, buttery tomato cream sauce |
| Palak Paneer | Cottage cheese cubes in spiced spinach gravy |
| Chana Masala | Chickpeas in a tangy tomato-onion sauce |
| Rogan Josh | Kashmiri lamb curry with red chili oil |
| Fish Molee | South Indian coconut-based fish curry |
| Korma | Mild curry with nuts, cream, and aromatic spices |
| Vindaloo | Spicy and tangy curry, often with pork or chicken |
| Dal Tadka | Yellow lentils with garlic and cumin |
| Bhindi Masala | Stir-fried okra with spices |
| Aloo Gobi | Potato and cauliflower dry curry |
| Chettinad Chicken (Tamil Nadu) | Black-pepper-heavy curry from South India |
| Avial (Kerala) | Mixed vegetables in coconut-yogurt gravy |
| Machher Jhol (West Bengal) | Spicy fish curry with mustard oil and potatoes |
| Laal Maas (Rajasthan) | Deep-red mutton curry with Mathania chilies |
| Goan Prawn Curry (Goa) | Coconut-based, tangy curry with seafood |
Popular Indian Dishes
- Butter Chicken: Rich, creamy, and best with naan or rice
- Paneer Tikka: Marinated paneer cubes grilled
- Chicken Biryani: Spiced rice and chicken, layered and slow-cooked
- Masala Dosa: South Indian crepe filled with spiced potatoes, often served with chutneys and sambar.
- Samosa: Deep-fried pastry stuffed with spiced potatoes and peas
- Chole Bhature: Spicy chickpeas served with deep-fried bread (bhature)
- Dal Makhani: Slow-cooked black lentils with cream and butter
- Palak Paneer: Spinach and paneer combo
- Rajma Chawal: Kidney beans curry served with rice
- Pav Bhaji: Mashed vegetable curry served with buttered buns
- Dhokla (Gujarat): Steamed fermented snack
- Idli & Sambar (Tamil Nadu/Karnataka): Fermented rice cakes with spicy lentil broth
- Pakhala Bhata (Odisha): Fermented rice with yogurt and fried sides
- Litti Chokha (Bihar): Roasted wheat balls stuffed with spiced gram flour, served with mashed veggies
- Thepla (Gujarat): Spiced flatbread made with fenugreek
| Dish | Serving Size | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Butter Chicken | 1 cup (240g) | 440 | 30 | 14 | 30 |
| Paneer Tikka | 6 pieces (200g) | 360 | 22 | 10 | 26 |
| Chicken Biryani | 1.5 cups (300g) | 480 | 28 | 45 | 20 |
| Masala Dosa | 1 dosa with filling | 390 | 9 | 45 | 18 |
| Samosa | 1 piece (100g) | 260 | 4 | 30 | 14 |
| Chole Bhature | 1 bhature + 1 cup chole | 520 | 15 | 55 | 26 |
| Dal Makhani | 1 cup (240g) | 350 | 17 | 28 | 20 |
| Palak Paneer | 1 cup (240g) | 320 | 16 | 12 | 22 |
| Rajma Chawal | 1.5 cups (300g) | 400 | 15 | 50 | 12 |
| Pav Bhaji | 2 pav + bhaji (1 serving) | 450 | 10 | 50 | 22 |
| Dhokla | 4 pieces (150g) | 160 | 8 | 25 | 5 |
| Idli & Sambar | 2 idli + 1 cup sambar | 280 | 10 | 35 | 10 |
| Pakhala Bhata | 1 cup rice + ½ cup yogurt | 230 | 6 | 38 | 5 |
| Litti Chokha | 2 litti + chokha | 420 | 10 | 40 | 20 |
| Thepla | 2 medium pieces | 200 | 5 | 30 | 8 |
Nutritional Content of Indian Food
Indian food is diverse… some dishes are light and nutrient dense, while others are indulgent and calorie dense.
- Calories: Rich curries and fried items like pakoras or samosas are higher in calories. Grilled and lentil-based dishes tend to be lighter.
- Macronutrients:
- Carbs: Rice, roti, naan, and potatoes contribute to high carbohydrate content. You may want to be wary on how many of these different types of carbs you have in one sitting.
- Protein: Found in legumes (dal or chana), paneer, eggs, chicken, and lamb
- Fat: Ghee, butter, and cream add flavor…richness… but make the dish calorie-dense
- Sodium: Many dishes can be salty, especially restaurant versions.
- Vitamins and Minerals:
- Spinach (palak), lentils, and whole spices are great sources of micronutrients.
- Turmeric (haldi) has anti-inflammatory properties.
- Fermented foods like idli and dosa are good for gut health.
How to navigate for weight loss
Healthy Indian Food Choices
- Tandoori Chicken or Paneer: Grilled instead of fried or creamy
- Moong Dal Khichdi: Light and easy on the stomach
- Vegetable Curry with Chapati: Avoids heavy carbs like naan or rice
- Rajma or Chana: High in protein and fiber
- Steamed Idli with Sambar: Fermented and low in oil
- Cucumber Raita or Mint Chutney: Cooling and low-calorie additions
Weight Loss Considerations
- Choose grilled, steamed, or dry-cooked options over fried or creamy dishes
- Skip the naan and opt for whole wheat roti or small portions of rice
- Start meals with salad or soup to reduce overeating
- Ask for light oil or less ghee when ordering out
- Use chutneys instead of creamy sauces for added flavor with fewer calories
- Watch portion sizes… Indian food is often served family-style and easy to overeat
High-Calorie Ingredients in Indian Food
- Ghee and Butter: Adds richness but boosts calorie count
- Cream: Often used in korma, butter chicken, dal makhani
- Fried Foods: Pakoras, samosas, puris, bhature
- Sugar: Hidden in chutneys, lassi, and sweets like gulab jamun
- Cashews & Nuts: Used in gravies for richness like shahi paneer
- Paneer: High in protein and fat
Condiments & Their Impact
- Pickles (Achar): High in salt and oil… best in small quantities
- Chutneys: Mint, tamarind, and coconut chutneys can be nutritious but sometimes high in sugar or salt. It is very dependent on the mix itself.
- Raita: Cooling yogurt side, low in calories and great for digestion
- Papad (Poppadom): Crunchy and salty… often fried, but grilled versions are lighter
- Garnishes: Fried onions, fresh coriander, or nuts add flavor but may also add hidden calories
