With vibrant and exotic flavours, Indian food has its unique way of stealing hearts. Foodies around the world are in love with Indian cuisines and the unique dishes they have to offer.
After all, who can forget the taste of the delicious Palak Paneer or Chicken Tikka Masala?
That being said, with all these creamy, spicy, and deep-fried foods, you may sometimes wonder: is Indian food healthy at all?
With a deeper understanding of the ingredients used in different dishes and their cooking methods, you will know if they are healthy and why.
Is Indian Food Healthy?
A common misconception about Indian cuisines is that they are always spicy, greasy, and heavy. But this isn’t entirely true.
Some Indian dishes can indeed be high in calories and fat, but there are many healthy Indian takeaway options as well. With the use of different herbs and spices, some of the dishes can provide you with numerous health benefits.
Especially the vegetarian dishes and the herbs used in cooking are known for their therapeutic values. Considering these facts, it’s safe to say that eating Indian food is good for you.
Ingredients That Make Indian Food Healthy
If you’re wondering which Indian food is healthiest, you may want to look into the ingredients. From fresh vegetables to aromatic spices, quite a few good options make it a healthy choice. Following are some of the ingredients that you can consider.
Vegetables
If you’re health conscious and thinking about becoming a vegetarian, Indian cuisine has many mouth-watering options for you. Starting from Pav Vaji to Saag Aloo, there are many other vegetarian dishes that are healthy and taste delicious.
Some of the most popular vegetables used in Indian cuisines are spinach, potato, Cauliflower, tomato, Okra, Onion, and many more.
Legumes
Legumes are a good source of protein for those who don’t eat meat. Different types of legumes are used to make some of the major Indian dishes, including:
Lentils: Due to their nutritional values, lentils are sometimes considered a superfood. Three types of lentils are commonly used in Indian cooking- black, red, and yellow lentils. One of the most popular dishes that contains black lentils is Dal Makhani.
Peas: Love matar paneer? Then you must be familiar with the nutrient-dense Peas. They are loaded with Vitamin A, C, and Thiamin and can be a healthy ingredient to add to your daily meal.
Chickpeas: Chickpeas are a fantastic source of plant-based protein packed in iron. Whether it’s chana masala or chickpea salad, both will fill up your stomach in a healthy way.
Herbs & Spices
Believe it or not, Indian spices and herbs are world famous, not only because of the array of flavours they bring to a dish but also for their health benefits.
Turmeric, cardamom, Cumin, and Ginger are some of the most popular spices that make Indian food a healthy choice.
For example, turmeric is known as an antioxidant powerhouse. Besides boosting your immune system, this spice can aid digestion and improve joint health. You can probably imagine how healthy a dish can be when turmeric is used to prepare it.
Ginger and cumin are also good options for providing necessary antioxidants. These spices can also help to alleviate your digestive issues and improve immunity.
Most Indian dishes use these spices daily — one of the main reasons Indian food is good for your health..
Ayurvedic Value of Indian Cuisine
Ayurveda greatly influences Indian cooking, being a traditional healing system that emphasises the balance of mind and body for optimal health.
Indian cuisine's preparation and ingredient selection are guided by Ayurvedic principles, including the use of fresh, seasonal vegetables and a diverse array of healthy spices.
By embracing these principles, Indian food is guaranteed to promote good health.
Healthy Cooking Methods Followed in Indian Dishes
It’s not only the fresh vegetables and spices that make Indian foods healthy but also how they are cooked.
While many street foods are spicy and full of oil, a good number of healthy options are also available to satisfy your taste buds. How these foods are cooked can provide you with a delicious dish with fewer calories and fat.
Some of their healthy cooking methods are:
Rava Upama: Rava Upama- is rich in protein, potassium, and minerals. It’s made with healthy ingredients such as chana dal, urad dal, cashews, ginger, green chillies, coriander leaves, and curry leaves.
Since it’s full of nutrients, it can be a complete meal. Regular consumption of this healthy dish can also improve your immune system.
Tandoori Dishes: whether you’re craving chicken or prawn, cooking them in tandoori style can offer you a low fat dish. The secret lies in the marination - the spices and yoghurt help tender the meat and burn excess fat during the grilling.
Besides, a lot of vegetarian dishes like palak paneer and lentils dishes are also made using healthy ingredients and less oil, making them a healthy choice for daily eating.
Healthiest Indian Takeaway Options (UK)
If you’re ordering from an Indian takeaway in the UK, you don’t have to sacrifice health for flavour. Here are some of the best options:
- Tandoori Chicken or Chicken Shashlik – grilled, not fried, and low in calories.
- Dal Tadka or Chana Masala – protein-rich lentil and chickpea curries.
- Saag Aloo or Aloo Gobi – fibre-rich vegetable dishes.
- Vegetable Curry with Roti – lighter than creamy curries with naan.
- Salmon Tikka or Prawn Tandoori – lean, high-protein seafood dishes.
For more suggestions, see our guide to low calorie Indian dishes
Healthiest Indian Curries – What to Order
Many readers ask: what’s the healthiest curry at an Indian takeaway?
- Rogan Josh – tomato-based, lighter than creamy curries.
- Saag Curries (Saag Paneer or Chicken Saag) – rich in iron and fibre.
- Vindaloo (in moderation) – spicy but made without cream.
- Dhansak – lentil-based, though slightly sweet.
On the other hand, avoid heavy dishes like Chicken Korma, Butter Chicken, and creamy Tikka Masala, as they are higher in fat and calories.
Final Thoughts
Every cuisine has pros and cons. Whether Indian food is good or bad for your health depends on how it’s cooked and what you order.
So, is an Indian takeaway healthy? Absolutely — as long as you make smart choices. From lentil-based curries to tandoori grills, there are plenty of healthy Indian takeaway options in the UK.
Craving some healthy yet tasty Indian food? Visit ChefOnline or use the app to order your favourite dish right now.
