What’s the healthiest meal to order on curry night? From Tikka to Korma and onion bhajis – nutritionists reveal the Indian takeaways that are surprisingly good for you… and the worst

Few takeaways are as irresistible as an Indian. And with between 8,000 and 10,000 Indian restaurants and curry houses across the UK, most of us don’t have to travel far to satisfy a craving.

But while a creamy korma, buttery naan and pile of poppadoms might taste delicious, your favourite order could be serving up far more fat, salt and calories than you realise.

Despite this, Indian food can actually be extremely healthy, says specialist registered dietitian Nichola Ludlam-Raine.

Traditional dishes are often packed with vegetables and pulses such as lentils and chickpeas, providing fibre, protein, vitamins and minerals.

They also make liberal use of turmeric, ginger, garlic, cumin and chilli. ‘Spices are a brilliant way to add flavour without relying solely on salt, sugar or large amounts of fat,’ says Ms Ludlam-Raine.

The trouble comes with many takeaway favourites, where deep-frying and generous quantities of oil, cream, coconut, nuts and ghee can send the calorie and saturated fat content soaring.

Then there are the extras. ‘A single meal may include several extras – for example, curry with rice, naan, poppadoms and fried starters,’ says Ms Ludlam-Raine, who points out that takeaway portions can also be far larger than those we’d serve at home.

So which dishes should you order – and which should you steer clear of? 

THE HEALTHIEST MEALS TO ORDER…

Tandoori chicken

Per portion: around 300 calories, 2g saturated fat, 45g protein, 2g sugar, less than 1g fibre, 2g salt

Tandoori chicken is one of the better choices on the menu because the meat is marinated and cooked at a high temperature in a tandoor oven, rather than swimming in a rich sauce made with cream, butter or ghee.

That means you get plenty of filling protein for relatively few calories – around 45g in a typical portion – while saturated fat and sugar can be considerably lower than in creamy curries such as korma.

But there’s one thing it doesn’t provide much of: fibre, which is important for healthy digestion, helps keep you feeling full and can help control blood sugar and cholesterol levels. Chicken contains virtually none, so add a vegetable side or dhal, made with fibre-rich lentils, to make up the shortfall.

‘Remove any visible skin, which can be fatty, and add a vegetable side like dhal for vital fibre and vitamins,’ says Ms Ludlam-Raine.

At around 300 calories, a portion can provide close to an entire day’s 50g reference intake of protein, which helps you feel full and is important for maintaining muscle.

The main drawback is the salt. If your portion contains around 2g, that’s a third of the recommended maximum of 6g a day for adults – something particularly worth watching if you have high blood pressure.

Verdict: 4/5

Chicken tikka

Per portion: 270 calories, 2g saturated fat, 38g protein, 2g sugar, less than 1g fibre, 1.5g salt

Pieces of marinated, grilled chicken are a lighter choice than chicken tikka masala, which comes swimming in a rich sauce, and provide plenty of protein for relatively few calories.

With an impressive 38g of protein, a portion should help keep you feeling full without making a huge dent in your daily calorie allowance – although it contains slightly less protein than the tandoori chicken above.

‘Choose tikka as a main rather than the deep-fried chicken pakora version,’ says Ms Ludlam-Raine.

Deep-frying can significantly increase the fat and calorie content, depending on how much oil is absorbed.

Like tandoori chicken, however, chicken tikka provides virtually no fibre, which is important for healthy digestion and helps keep you feeling full. Add dhal or vegetables rather than relying on naan or white rice to make up the shortfall.

And watch the salt: 1.5g is already a quarter of the recommended daily maximum of 6g for adults.

Verdict: 5/5

Chana masala

Per portion: 350 calories, 2g saturated fat, 14g protein, around 10g fibre, 2g sugar, 1.5g salt

This plant-based curry is made predominantly from chickpeas cooked in a tomato and spice-based sauce rather than a rich, creamy one – although the amount of oil and salt used can vary considerably.

Its big advantage is fibre. A typical portion can provide around 10g – roughly a third of the 30g adults are advised to eat each day. Most people in Britain don’t get enough, despite higher fibre intakes being associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.

Ms Ludlam-Raine says: ‘Chickpeas offer fibre, protein and micronutrients such as iron and folate.’

Iron is needed to make haemoglobin, the protein in red blood cells that carries oxygen around the body. Too little iron can lead to anaemia, causing symptoms including tiredness, breathlessness and difficulty concentrating.

Dietitian Ro Huntriss adds that, while chana masala contains less than half as much protein as the chicken dishes above, its combination of protein and fibre should help keep you feeling full.

‘Fibre also helps lower cholesterol levels, which can improve heart health,’ she says.

Verdict: 5/5

Dhal

Per takeaway portion: around 300 calories; 12g fat; 4g saturated fat; 35g carbs; 14g protein; around 10g fibre; 1.5g salt; 4g sugar

Similar to a thick soup or stew, dhal is made primarily with lentils, although recipes can also contain other pulses such as peas or beans.

‘This is a great choice as the lentils provide plant protein and fibre, which can keep you fuller for longer and support gut health,’ says nutritionist and author Rob Hobson.

A portion can provide around 10g of fibre – roughly a third of the recommended daily 30g. Fibre helps keep your digestive system healthy, while also helping you feel full and reducing the risk of constipation.

But dhal isn’t automatically low in calories or fat. Tarka dhal, for example, is finished with spices fried in hot fat, which can add considerably to both.

‘Tarka can contain quite a bit of oil or ghee, depending on how it’s made,’ warns Mr Hobson.

Verdict: 5/5

Mixed vegetable jalfrezi

Per takeaway portion: around 320 calories; 18g fat; 3g saturated fat; 27g carbs; 7g protein; around 6g fibre; 1.5g salt; 10g sugar

This spicy stir-fry-style curry is made with a variety of vegetables tossed in a thick, semi-dry tomato, pepper and onion-based sauce.

‘Its tomato-based sauce is generally lighter than creamy sauces, while the mixture of vegetables can provide fibre and a range of vitamins, minerals and protective plant compounds,’ says dietitian Ro Huntriss.

Those plant compounds include lycopene and flavonoids, which have antioxidant properties and help protect cells from damage.

And the mixture of vegetables – which can include spinach, aubergine, okra, cauliflower and peas – could help increase the variety of plants in your diet.

Research from the American Gut Project found that people who ate more than 30 different plant foods a week had a more diverse gut microbiome than those eating ten or fewer.

The 10g of sugar is likely to include naturally occurring sugars from the vegetables and tomato sauce, rather than all being added sugar.

The downside is that takeaway jalfrezi can still contain a surprisingly generous amount of oil, pushing up its total fat content, although at around 3g the amount of saturated fat remains relatively low.

Verdict: 4/5

… AND THE FIVE UNHEALHIEST YOU COULD PICK

Chicken tikka masala with Peshwari naan

Chicken tikka masala: 546 calories; 34.3g fat; 11.6g saturated fat; 17.3g carbs; 43.4g protein; around 3g fibre; 1.9g salt; 8g sugar

150g Peshwari naan: 578 calories; 18g fat; 5g saturated fat; 93g carbs; 11g protein; around 5g fibre; 1.5g salt; 18g sugar

Chicken tikka masala – marinated, char-grilled chicken chunks served in a creamy, spiced tomato sauce – may provide plenty of protein, but the sauce can make it a much richer proposition.

‘Chicken provides protein, but the sauce may contain butter, cream and sometimes added sugar,’ says Ms Ludlam-Raine.

‘Tandoori chicken, chicken tikka or a tomato-based chicken curry would generally be lighter swaps.’

And if you’re having naan alongside it, Peshwari is one of the richer choices.

‘In addition to the refined flour and added fat found in many naans, Peshwari naan usually contains a sweetened coconut, dried-fruit or nut filling,’ says Ms Ludlam-Raine.

This can significantly increase its calorie, fat and sugar content. A large 150g naan can contain close to 600 calories – meaning the curry and bread together could provide more than 1,100 calories before you’ve ordered rice, poppadoms or drinks.

‘Plain naan, chapati or roti is generally a lighter choice; alternatively, share the naan and have some plain rice rather than ordering both in full.’

Verdict: 1/5

Chicken korma with pilau rice

Large takeaway chicken korma: 885 calories; 53.7g fat; 20g saturated fat; 27.6g carbs; 67.7g protein; around 3g fibre; 3.5g salt

Small portion pilau rice: 514 calories; 6.7g fat; 1g saturated fat; 99.5g carbs; 10.8g protein; around 2g fibre; 2g salt

While the protein count is high in a chicken korma, so is the amount of fat.

‘This creamy dish filled with coconut and nuts makes this a calorie-packed dish, with many of those calories coming from saturated fat,’ warns Ms Ludlam-Raine.

In fact, a large portion containing 20g of saturated fat would provide an entire day’s reference intake before you’ve eaten anything else.

‘A tomato-based curry such as jalfrezi, rogan josh or madras may be lighter, although ‘hotter’ does not automatically mean healthier.’

Add the pilau rice and the meal could contain around 5.5g salt – more than 90 per cent of the recommended daily maximum of 6g. Too much salt can raise blood pressure, increasing the risk of heart attack and stroke.

If you can’t resist a korma, consider sharing the rice or choosing plain boiled rice instead.

Pilau may be more fragrant thanks to spices and onions, but Ms Ludlam-Raine says ‘it is usually cooked with oil or ghee and can be saltier than plain rice’.

‘Boiled basmati rice is a simple swap, or choose a smaller portion and add dhal or vegetables,’ she adds.

Verdict: 1/5

Samosas and onion bhajis

One samosa: around 120 calories; 6g fat; 1g saturated fat; 11g carbs; 4g protein; around 2g fibre; 0.3g salt; 1g sugar

One onion bhaji: around 110 calories; 6g fat; 0.5g saturated fat; 10g carbs; 3g protein; around 1g fibre; 0.3g salt; 2g sugar

They might be small, but these fried starters can add a surprising number of calories before you’ve even started your main course.

Eat three samosas and that’s around 360 calories and 18g of fat – before the curry, rice or naan arrives.

‘These can absorb significant amounts of oil during frying,’ warns Ms Ludlam-Raine.

Although some oils provide beneficial unsaturated fats, all oils are energy-dense, containing around 120 calories per tablespoon.

‘Using generous amounts can therefore increase the calorie content of a meal very quickly and, over time, may contribute to weight gain if it creates a regular energy surplus. Oils high in saturated fat, such as coconut or palm oil, can also raise levels of bad cholesterol when eaten frequently in place of unsaturated fats.’

‘Tandoori meats, grilled kebabs or a small portion shared between your table would be better alternatives for your starter,’ adds Ms Ludlam-Raine.

Verdict: 2/5

Lamb biryani with poppadoms and mango chutney

Lamb biryani: around 400 calories; 18.9g fat; 6g saturated fat; 42g carbs; 18g protein; around 3g fibre; 2g salt; 4g sugar

One poppadom with around 30g mango chutney: 115 calories; 5g fat; 1g saturated fat; 16g carbs; 1.6g protein; around 1g fibre; 0.5g salt; 10g sugar

It isn’t the worst choice on the menu, but lamb biryani – typically made with lamb, basmati rice and spices – can still pack in a substantial amount of fat and salt.

Ms Huntriss explains that lamb biryani can be calorie-dense because it combines a large portion of rice with oil or ghee and a relatively fatty meat.

‘But lamb provides protein, which helps to keep you full, as well as nutrients including iron, zinc and vitamin B12.’

Zinc helps the immune system work normally, while vitamin B12 is important for the nervous system and red blood cell formation.

One poppadom isn’t disastrous, but have several with generous spoonfuls of mango chutney and the calories, fat, salt and sugar can quickly mount up.

Ms Huntriss suggests choosing chicken biryani, made with a leaner meat, and sharing the poppadoms to make the meal lighter.

Verdict: 2/5

Butter chicken

Per typical takeaway portion: around 610 calories; 37g fat; 15g saturated fat; 21g carbs; 49g protein; around 3g fibre; 2.5g salt; 10g sugar

Roasted chicken cooked in a rich, creamy, buttery and gently spiced tomato sauce makes this a favourite – but nutritionally it comes at a price.

While the chicken provides an impressive 49g of protein, a typical portion can contain around 15g of saturated fat – three-quarters of the 20g daily reference intake – before you’ve added any rice, naan or starters.

‘The chicken gives you plenty of protein, but the sauce can contain lots of butter and cream,’ says Mr Hobson.

That matters because eating too much saturated fat can raise levels of LDL, or ‘bad’, cholesterol, which increases the risk of heart disease.

‘If you’re having sides, go for plain rice and vegetables rather than naans or other richer sides such as bhajis,’ Mr Hobson adds.

Verdict: 1/5