Indian food is famous for its rich flavours, tasty spices, and many different textures. But, if you want to stay healthy or lose weight, some traditional Indian dishes can have a lot of calories. The good news is that there are plenty of low-calorie Indian foods that are not only yummy but also good for you. In this guide, we’ll show you some of the healthiest Indian food, share the lowest-calorie options, and give you tips on how to make your Indian meals lighter and healthier.
Is Indian Food Healthy?
Indian food can be healthy or not, depending on how it’s cooked. Many dishes use fresh vegetables, beans, and lean meats like chicken and fish. These ingredients are full of nutrients and good for your health. But if dishes are cooked with too much oil, cream, or butter, the calories can quickly add up.
To make your meal healthier, choose dishes with less added fat and try cooking methods like grilling, steaming, or baking. This way, you can enjoy the tasty flavours without the extra calories!
What is the Lowest Calorie Indian Food?
The lowest-calorie Indian foods are made with vegetables, lean proteins, and little oil or heavy sauces. Some great options are Raita (a yoghurt side dish with cucumbers and spices), Lauki Soup (a soup made with bottled gourd), and Sprout Salad (made with sprouted beans, cucumbers, and tomatoes). These dishes are low in calories, healthy, and tasty without using a lot of oils or rich sauces. They make perfect light meals or snacks!
Dishes made with tomatoes, vegetables, or grilled options are often the lowest in calories. Here’s a list of 9 low-calorie Indian dishes that are both healthy and delicious:
Top 9 Low Calorie Indian Food
1. Lauki Soup
Lauki Soup, made from bottle gourd, is a refreshing and hydrating option for those keeping an eye on calories. Light and soothing, it’s a healthy choice for a quick, low-calorie meal.
- Bottle gourd (100g): 20 calories
- Tomato (1/2 medium): 11 calories
- Onion (1 medium): 45 calories
- Oil (1 tsp): 40 calories
Spices (minimal): 5-10 calories - Total for 1 serving: 80-100 calories.
Lauki soup is made from bottled gourd, which is very low in calories, and the dish is generally light and hydrating.
2. Raita
Raita is a cool, yoghurt-based dish mixed with cucumbers, spices, and sometimes herbs. It’s the perfect way to calm the heat of spicy Indian food, making it a tasty and healthy side to any curry.
Calorie Breakdown:
- Yoghurt (1/2 cup, plain, non-fat): 80 calories
- Cucumber (1/2 medium): 8 calories
- Spices (minimal): Negligible
- Total for 1 serving (1/2 cup): 80-90 calories.
Raita is generally low in calories, with yoghurt as the primary ingredient. Adding cucumbers and spices makes it refreshing.
3. Sprout Salad
Made with sprouted legumes like mung beans or chickpeas, Sprout Salad is a crunchy and low-calorie option. Full of protein, fibre, and vitamins, it’s a healthy snack or side dish to enjoy.
Calorie Breakdown:
- Mung beans/chickpeas (1/2 cup sprouted): 100 calories
- Cucumber (1/2 medium): 8 calories
- Tomato (1 medium): 22 calories
- Spices (minimal): 5 calories
- Total for 1 serving: 120-140 calories.
Sprout salad is very nutritious and full of protein and fibre, making it a great low-calorie snack or side dish.
4. Moong Dal Soup
Moong Dal Soup is a light, lentil-based soup that’s easy to digest and low in calories. It’s a perfect choice for a quick, satisfying, and nourishing meal.
Calorie Breakdown:
- Moong dal (1/4 cup cooked): 45 calories
- Tomato (1 medium): 22 calories
- Onion (1 medium): 45 calories
- Oil (1 tsp): 40 calories
- Spices (minimal): 5-10 calories
- Total for 1 serving: 140-160 calories.
Moong Dal Soup is a simple, easy-to-digest soup made with lentils, and it’s relatively low in calories.
Want more options? Check out this article about types of dal that help you get more plant protein and stay healthy.
5. Aloo Gobi
Aloo Gobi combines tender potatoes and cauliflower, cooked with spices like turmeric and cumin. This dry curry is flavorful, light, and low in calories, making it a perfectly healthy dish.
Calorie Breakdown:
- Potatoes (100g): 77 calories
- Cauliflower (100g): 25 calories
- Oil (1 tsp): 40 calories
- Spices (minimal): 5-10 calories
- Total for 1 serving (approximately 200g): 150-170 calories.
Aloo Gobi is a vegetable-based dish that is naturally low in calories, and the use of minimal oil keeps it light.
6. Methi Thepla
Methi Thepla is a delicious flatbread made with fenugreek, which helps keep blood sugar levels steady. It’s a healthy, low-calorie choice when eaten in moderation.
Calorie Breakdown:
- Whole wheat flour (1/4 cup): 90 calories
- Fenugreek leaves (1 tbsp): 4 calories
- Oil (1 tsp): 40 calories
- Spices (minimal): 5-10 calories
- Total for 1 flatbread: 130-150 calories.
Methi Thepla is typically a flatbread made with whole wheat flour and fenugreek leaves, and it can be light if you use minimal oil.
7. Chana Masala
Chana Masala is a delicious chickpea dish that’s packed with protein and fibre to keep you feeling full. Made with tomatoes and spices, it’s low in calories but bursting with flavour. It’s a wholesome meal you’ll love!
Calorie Breakdown:
- Chickpeas (1/2 cup cooked): 135 calories
- Tomato (1 medium): 22 calories
- Onion (1 medium): 45 calories
- Oil (1 tsp): 40 calories
- Spices (minimal): 5-10 calories
- Total for 1 serving: 220-240 calories.
Chana masala is a nutritious dish with chickpeas as the primary ingredient, and the use of tomatoes and minimal oil keeps it lower in calories.
8. Tandoori Chicken
Tandoori chicken is one of the most beloved Indian dishes. It’s marinated in yoghurt and a blend of spices and then grilled to perfection. This cooking method uses very little oil, making it a low-calorie option. With its smoky flavour and tender texture, tandoori chicken is a tasty yet healthy choice for any meal.
Calorie Breakdown:
- Chicken (100g): 165 calories (chicken breast)
- Yoghurt (2 tbsp): 40 calories (plain, non-fat)
- Spices (minimal): Negligible calories
- Oil for grilling (1 tsp): 40 calories
- Total for 1 serving (200g chicken): Approximately 250-300 calories.
Tandoori chicken is grilled with minimal oil, so this calorie range is generally correct. The actual calorie count will depend on the marinade and the amount of oil used.
9. Palak Paneer
Palak Paneer is a delicious spinach-based curry with paneer (Indian cottage cheese). It’s full of iron, vitamins, and protein, making it a nutritious choice. While paneer can be a bit calorie-dense, the spinach and mild spices help keep this dish relatively low in calories, making it both healthy and flavourful.
Calorie Breakdown:
- Paneer (100g): 265 calories (full-fat paneer)
- Spinach (1 cup): 7 calories
- Onion (1 medium): 45 calories
- Tomato (1 medium): 22 calories
- Oil (1 tsp): 40 calories
- Spices and garlic (minimal): 10-15 calories
- Total for 1 serving (approx. 200g): 380-400 calories.
Paneer is a high-calorie ingredient, but spinach and other vegetables keep this dish relatively moderate. The use of minimal oil helps keep calories down.
Explore More Indian Food
Calories in Indian Food Restaurant: What to Expect When Dining Out
Indian cuisine is known for its bold flavours and rich ingredients—but when dining out, calorie counts can vary widely depending on the dish and preparation method. Understanding what goes into your meal can help you make smarter choices without sacrificing taste.
🍽️ Common Calorie Ranges in Indian Restaurant Dishes
| Dish | Approximate Calories per Serving |
|---|---|
| Butter Chicken | 360–500 |
| Chicken Curry | 600–700 |
| Tandoori Chicken | 250–300 |
| Chana Masala | 220–240 |
| Palak Paneer | 380–400 |
| Vegetable Biryani | 450–550 |
| Naan (Plain) | 250–300 |
| Samosa (1 piece) | 150–200 |
These numbers can shift based on portion size, added oils, cream, or ghee. Creamy gravies and fried items tend to be higher in calories, while grilled or tomato-based dishes are generally lighter.
🔍 What Affects Calorie Count?
- Cooking Method: Grilled (tandoori) and dry sautéed dishes use less oil than deep-fried or creamy curries.
- Ingredients: Paneer, cream, butter, and ghee add richness—and calories.
- Portion Size: Restaurant servings are often larger than homemade portions.
✅ Tips for Smarter Ordering
- Choose grilled meats like tandoori chicken or fish tikka.
- Opt for vegetable-based curries with tomato or spinach bases.
- Ask for less oil or cream when placing your order.
- Swap naan for whole wheat roti or skip bread altogether.
- Add a side of raita or salad to balance your meal.
Dining at an Indian restaurant like Dilchad can be both indulgent and health-conscious. With a little awareness, you can enjoy authentic flavours while keeping your calorie intake in check.
Can You Lose Weight by Eating Indian Food?
Yes, you can! Eating Indian food can help with weight loss, especially when you choose low-calorie options like the ones mentioned above. Many Indian ingredients, like lentils, chickpeas, and vegetables, are high in protein and fibre. These help keep you feeling full longer, which reduces cravings and supports healthy weight loss. The key is to choose dishes that are light on oils, creams, and fried ingredients.
Tips for Making Indian Foods Low-Calorie
If you love Indian food but want to keep it light, try these tips:
- Use Less Oil: Go for grilling or baking instead of deep frying. Using non-stick cookware can also help you use less oil.
- Skip the Sauces: Choose dishes that don’t rely on heavy gravies or sauces, like tandoori chicken or grilled fish.
- Choose Yoghurt: Use yoghurt-based marinades and sauces instead of cream-based ones to keep the calorie count down.
- Limit Sweets: Traditional Indian sweets can be high in calories, so opt for fruit or lighter treats if you’re watching your intake.
These small changes can make a big difference while still letting you enjoy your favourite flavours!
Low-Calorie Indian Foods – FAQs
Is Indian Food Good for You?
Yes, Indian food can be very healthy! Many dishes are packed with nutritious ingredients like vegetables, legumes, and lean proteins, which provide essential vitamins, minerals, and fibre. For a healthier meal, try to stick to options that are lighter on cream, butter, or oil and focus on grilled or vegetable-based dishes.
Which Indian Curry is Lowest in Calories?
Tomato-based curries, such as Tandoori, Madras, Jalfrezi, Rogan, and Bhuna, are among the lowest-calorie options, generally ranging between 200-300 calories. For an even lighter choice, go for a sauce-free dish like Fish Tikka, which has approximately 180 calories. These dishes provide great flavour without the extra calories of cream-based sauces.
What is the Healthiest Indian Food to Order?
Chana Masala is a top choice for a healthy Indian meal. Made with chickpeas and vegetables, it’s packed with protein and fibre, making it both nutritious and filling. This dish provides essential nutrients without adding extra calories, making it a wholesome option when dining out.
Yes, Indian food can be very healthy! Many dishes are packed with nutritious ingredients like vegetables, legumes, and lean proteins, which provide essential vitamins, minerals, and fibre. For a healthier meal, try to stick to options that are lighter on cream, butter, or oil and focus on grilled or vegetable-based dishes.
Tomato-based curries, such as Tandoori, Madras, Jalfrezi, Rogan, and Bhuna, are among the lowest-calorie options, generally ranging between 200-300 calories. For an even lighter choice, go for a sauce-free dish like Fish Tikka, which has approximately 180 calories. These dishes provide great flavour without the extra calories of cream-based sauces.
Chana Masala is a top choice for a healthy Indian meal. Made with chickpeas and vegetables, it’s packed with protein and fibre, making it both nutritious and filling. This dish provides essential nutrients without adding extra calories, making it a wholesome option when dining out.
Healthy Food from Indian Takeaway: What to Order and Avoid
Ordering Indian takeaway doesn’t mean you have to compromise on health. With the right choices, you can enjoy bold flavours and satisfying meals while keeping calories in check. Here are some of the healthiest options to look for—and a few to avoid if you’re watching your intake.
✅ What to Order
- Tandoori Chicken
Grilled and marinated in yoghurt and spices, this dish is high in protein and low in fat. It’s cooked in a tandoor oven, which means no heavy oils or sauces. - Chana Masala
Chickpeas simmered in a tomato-based sauce offer fibre, protein, and rich flavour without excess calories. - Aloo Gobi
A dry curry made with cauliflower and potatoes, lightly spiced and cooked with minimal oil. - Moong Dal Soup
A light lentil soup that’s easy to digest and packed with nutrients. - Raita
A cooling yoghurt side dish with cucumber and spices—perfect for balancing spicy mains and adding probiotics. - Sprout Salad
Crunchy, fresh, and full of fibre, this salad is a great low-calorie side.
🚫 What to Avoid
Some tasty Indian dishes can be high in calories and fat, which might make it harder to reach weight loss goals. Below are a few noteworthy examples:
- Butter Chicken: This creamy, buttery dish is rich in both calories and fat.
- Naan: Made with refined flour and often buttered, naan is a delicious but calorie-heavy choice.
- Samosas: These deep-fried pastries are typically filled with potatoes and spices, making them calorie-dense due to the frying process.
If you’re trying to eat lighter, it’s best to limit these dishes or enjoy them only occasionally.
💡 Pro Tips for Healthier Takeaway
- Ask for less oil or cream when placing your order.
- Choose grilled or dry dishes over saucy or fried ones.
- Swap naan for whole wheat roti or skip bread altogether.
- Add a side of cucumber raita or salad to balance your meal.
Conclusion
Indian food has many tasty and healthy dishes that are low in calories but full of flavour. Losing weight or eating healthier doesn’t mean you have to sacrifice the delicious Indian meals you love. By choosing lighter dishes like tandoori chicken, palak paneer, and chana masala, you can enjoy the great taste of Indian food while keeping your calories in check. Enjoy Indian food without the guilt!
