Is Indian Food Healthy? Full Guide + Healthiest Dishes

If you’ve ever stood outside a curry house on Brick Lane wondering whether that biryani is going to wreck your diet, you’re not alone. So is Indian food healthy? The honest answer is yes, when you know what to order. Indian cuisine is built on lentils, vegetables, yoghurt and spices that are genuinely good for you; it’s really the heavy cream sauces and fried starters that give the whole cuisine an unfair reputation. Check out our full menu to see just how many naturally healthy dishes are already on offer.

Why Indian Food Gets a Bad Reputation

Walk into any takeaway in East London, and you’ll see the same pattern play out. People order a korma, a naan, some pilau rice and a samosa starter, then wonder why they feel sluggish afterwards. That’s not the fault of Indian food itself; it’s the fault of the heaviest, richest items on the menu getting all the attention. A tandoori chicken with a side of dal is a completely different meal to a butter chicken with garlic naan, yet both get lumped under “Indian food” when people ask whether it’s healthy.

What Makes Indian Food Genuinely Good for You

This is where healthy Indian cuisine actually shines.

• Turmeric, ginger and cumin carry real anti-inflammatory properties and have been used in South Asian kitchens for centuries, a point backed by Harvard T.H. Chan School of Public Health’s research on turmeric’s health benefits.
• Lentils and chickpeas (the base of any good dal or chana masala) are high in fibre and plant protein.
• Yoghurt-based marinades, used in most tandoori dishes, add probiotics and cut down on oil.
• Vegetable-forward dishes like bhindi masala or saag are naturally low-calorie and nutrient-dense, in line with NHS guidance on eating a balanced diet.

So when people ask if Indian food is good for you, the spices and pulses are doing a lot of the heavy lifting.

The Healthiest Indian Dishes to Order

If you want a healthy indian dish without giving up flavour, these are the ones our regulars at Dilchad reach for again and again. Browse our tandoori and grilled dishes for the full selection:

1. Tandoori chicken or paneer tikka – grilled, not fried, and lower in fat than almost anything else on the menu.
2. Dal (lentil curry) – filling, high protein, and naturally vegan.
3. Chana masala – chickpeas in a light tomato base, no cream involved.
4. Grilled fish curry – lean protein with the classic spice profile intact.
5. Vegetable jalfrezi – stir-fried veg in a dry-ish sauce rather than a creamy one.

The British Nutrition Foundation also points to pulses and grilled proteins as some of the most balanced choices you can make when eating out, which lines up nicely with this list.

Lowest Calorie Indian Takeaway Choices

Looking for the lowest calorie indian takeaway option near Spitalfields? Stick to tomato or tandoori-based curries over anything described as korma, pasanda or makhani; those are the cream and butter-heavy dishes. Swap naan for a plain chapati, ask for steamed rice instead of pilau, and you’ll cut a significant chunk of calories without touching the flavour.

Is Indian Takeaway Vegan Friendly?

Yes, and more than most people expect. Dal, chana masala, aloo gobi, vegetable jalfrezi and most tarka dishes are naturally dairy-free. The trick with indian takeaway vegan orders is just double-checking that ghee (clarified butter) hasn’t been used in the base sauce; most kitchens, including ours, can easily swap it for oil on request. Take a look at our vegan and vegetarian menu before you order.

Curry Accompaniments That Actually Help

What you order alongside your curry matters just as much as the curry itself. Good curry accompaniments to reach for include a cucumber raita (it cools the palate and adds protein), a simple kachumber salad, or a small side of dal instead of a second starchy side. These additions make the whole meal more balanced, not just heavier.

Local Insight from Spitalfields

Working just off Widegate Street, Spitalfields, near Spitalfields Market and Liverpool Street, we see the same lunchtime pattern daily: office workers wanting something quick, tasty and not a post-lunch energy crash. That’s exactly why we keep grilled and lentil-based options front and centre on our menu, not as an afterthought, but because it’s what our neighbourhood actually asks for.

Final Verdict

So, is Indian food healthy? Absolutely, when you choose wisely. Lean into tandoori, dal and vegetable dishes, go easy on cream-based sauces and fried starters, and you’ve got one of the most genuinely nourishing cuisines around.

Ready to try a healthier curry night? Order online from Dilchad or drop into our Spitalfields kitchen on Widegate Street.

Frequently Asked Questions