How Many Calories in an Indian Takeaway

An Indian takeaway is a staple comfort meal in the UK, offering a rich mix of spices, sauces, and textures. But when it comes to calories, the numbers can quickly add up depending on your order. A full Indian takeaway meal, including a main dish, rice or naan, and perhaps a side, often ranges from 1,000 to 1,500 calories , or even more. While flavour-packed, many dishes are cooked with oil, cream, and butter, pushing the calorie count beyond what most people expect.

Calorie Count by Popular Dishes

Calories vary widely across Indian takeaway options. A portion of chicken tikka masala, which includes a creamy tomato sauce, often contains around 550 to 700 calories. Lamb rogan josh, a spiced curry with a tomato base, typically sits around 600 to 800 calories. Chicken korma, known for its sweet, creamy coconut sauce, can exceed 900 calories for one portion due to its high fat content.

Vegetarian options are not always lower in calories. Paneer tikka masala or saag paneer may contain similar levels of fat and calories because of the cheese and cream used. A standard serving of pilau rice can add 350 to 450 calories, while naan bread ranges from 300 to 400 calories per piece, depending on whether it's plain or stuffed. Side dishes like onion bhajis or samosas are deep-fried and often come in at 150 to 300 calories each.

Nutritional Breakdown

Indian takeaways are often high in fat, particularly saturated fat, due to the use of ghee, cream, coconut milk, and oil. Protein content can be moderate to high in meat-based dishes, especially with chicken, lamb, or paneer. Carbohydrates come from rice, naan, and any added sugar in the sauces. Fibre is present in lentil-based dishes like dal or in meals with vegetables, but it tends to be lower than recommended if the meal is heavy on creamy curries and white rice.

Sodium levels are typically high due to added salt and spice blends, and sugar may be present in sauces, especially in dishes like korma or sweet chutneys. Nutritionally, these meals are rich in flavour but often lack balance, especially when vegetables are limited or deep-fried sides are included.

Health Benefits

Not all aspects of an Indian takeaway are unhealthy. The use of spices like turmeric, ginger, garlic, and cumin can offer anti-inflammatory and digestive benefits. Dishes made with lentils, chickpeas, spinach, and other vegetables can provide valuable fibre, plant protein, and vitamins. Grilled options like tandoori chicken, which are cooked without heavy sauces, are often leaner and lower in calories.

The traditional base ingredients are onions, tomatoes, garlic, and spices which are nutrient-rich, and when dishes are prepared with minimal oil or cream, they can offer a satisfying meal with a respectable nutritional profile.

Downsides to Consider

The downsides lie in the portion sizes and preparation methods. Many dishes are cooked in ghee or oil, with cream or butter added for flavour and texture. Deep-fried starters and carb-heavy sides push calorie and fat intake well above daily targets. Overeating is common, especially when multiple dishes are shared at the table or ordered for delivery.

Heavy sauces and high sodium levels can also lead to bloating, dehydration, or increased thirst. For people managing blood pressure, cholesterol, or blood sugar levels, a typical Indian takeaway can pose challenges if not carefully selected.

Impact on Your Diet

A full Indian takeaway meal can easily consume more than half of your recommended daily calories. This is especially relevant if eaten late in the evening or paired with alcohol. High fat and carbohydrate content, particularly from naan, rice, and creamy sauces, may lead to blood sugar spikes followed by energy crashes.

However, with thoughtful choices, an Indian takeaway doesn’t have to be a dietary disaster. Opting for tomato-based curries, grilled meats, and boiled rice over pilau or naan can significantly reduce calorie intake. Portion control also plays a key role; sharing a few dishes and avoiding deep-fried sides can make a big difference.

Glycaemic Index (GI)

The GI of an Indian takeaway meal depends on the ingredients. White rice, naan, and potato-based dishes have a high glycaemic index, meaning they raise blood sugar quickly. Creamy sauces slow digestion slightly due to their fat content, but this isn’t enough to counteract high-GI ingredients like refined rice or breads. Lentil-based dishes like dal tend to have a lower GI, especially when combined with vegetables and fibre.

Overall, Indian takeaway meals are a mix of high- and medium-GI foods. If blood sugar control is a concern, sticking to whole ingredients like legumes, grilled meat, and vegetables is a better strategy.

How Is an Indian Takeaway Made?

Most Indian takeaway dishes are cooked in batches, using pre-prepared sauces and spice blends. Meats are often marinated in yoghurt and spices, then grilled or fried before being added to sauces. Curries are simmered with ghee or oil, and many include butter, cream, or coconut milk for richness.

Rice is usually steamed or boiled with spices and sometimes oil. Naan bread is made from white flour and cooked in a tandoor or oven, often brushed with butter or ghee. Starters like onion bhajis and samosas are deep-fried in vegetable oil until golden and crispy.

Ingredients in a Typical Indian Takeaway

Core ingredients include onions, garlic, ginger, tomatoes, chilli, turmeric, coriander, cumin, and garam masala. Common proteins include chicken, lamb, paneer, and lentils. Dairy products like cream, butter, and yoghurt are frequently used in sauces. Breads are made from refined wheat flour, yeast, and sugar, then finished with ghee or butter. Rice is usually white and sometimes cooked with oil, saffron, or stock.

These ingredients, while flavourful, are calorie-dense in many takeaway preparations, especially when fried or cream-based.

Healthy Alternatives

To enjoy an Indian meal without the calorie overload, choose tomato-based curries like rogan josh, jalfrezi, or madras, and avoid cream-heavy dishes like korma or pasanda. Swap pilau rice for plain boiled basmati rice and consider skipping naan or replacing it with a smaller chapati.

Opt for tandoori or grilled meats instead of fried starters, and load up on dishes with lentils, chickpeas, or vegetables. Many takeaways are willing to prepare dishes with less oil or dairy if requested. Cooking your own curry at home using lean meat, minimal oil, and fresh spices is another great way to enjoy the flavours while keeping nutrition in check.

Summary

An Indian takeaway meal can contain anywhere from 1,000 to 1,500 calories, depending on what and how much you order. While rich in flavour, many dishes are high in fat, sugar, and refined carbs. Choosing tomato-based sauces, lean grilled meats, plain rice, and avoiding fried sides can help you enjoy Indian food while staying within your dietary goals. With smart choices and portion control, you don’t have to give up your favourite curry to stay healthy.