When I first started looking for low-calorie Indian food options, I thought it was going to be impossible. Our food is rich in oil, ghee, and carbohydrates. However, over time, I realized that you can enjoy Indian food and still eat healthily. You need to know what to choose and how to prepare it. In this guide, I’ll share everything I’ve learned about low-calorie Indian food. Whether you’re cooking at home or ordering takeaway, there’s always a better choice.
Understanding Low-Calorie Indian Food and Its Benefits
What qualifies as low-calorie Indian food?
In simple terms, low-calorie Indian food is any dish that doesn’t pack too many calories per serving. A low-calorie dish is usually under 200 calories per serving. Very low-calorie food may go under 100 calories.
Difference between low-calorie and very low-calorie Indian foods
Very low-calorie Indian foods are usually soups, salads, or lightly steamed vegetables. Low-calorie options include dal, grilled meats, or dry sabzis with minimal oil.
Health benefits of eating low-calorie Indian food
- Helps in weight loss or management
- Reduces risk of diseases like diabetes and high blood pressure
- Keeps you feeling light and energetic
Vegetarian and non-vegetarian options
Low-calorie Indian food is available in both veg and non-veg styles. Veg options usually involve dals, vegetables, and salads. Non-veg includes grilled or tandoori meat and fish.
Indian Food With Lowest Calories — Vegetarian and Non-Vegetarian Dishes
Vegetarian Dishes
Moong dal
Moong Dal: Moong Dal (Yellow Lentils) is considered a low-calorie Indian food because of its nutritional composition and cooking method.
- It is low in fat and high in protein, helping you feel full without extra calories.
- Rich in fibre, which aids digestion and reduces hunger.
- Naturally low in calories — about 100–120 per 100g (boiled).
- Minimal oil is needed when cooked simply with spices.
- High water content adds volume without adding calories.
- Nutrient-dense, packed with vitamins and minerals.
Moong dal is a healthy, filling, and low-calorie Indian food perfect for weight loss and balanced eating.
Masoor dal
Masoor dal: Masoor dal is low in calories, rich in protein and fibre, and packed with essential nutrients—especially when cooked without excessive oil or ghee. It’s filling, nutritious, and ideal for those following a weight-loss or clean-eating plan.
Low in fat and high in protein – keeps you full without excess calories.
Rich in fiber – supports digestion and reduces hunger.
Low in calories – about 110–130 per 100g when cooked plain.
Nutrient-dense – packed with iron, folate, and B vitamins.
Quick to cook – minimal oil needed for flavor.
Great for vegetarians – delivers complete plant nutrition.
Masoor dal is a light, filling, and nutritious low-calorie Indian dish—perfect for weight watchers and clean eating
Bhindi
Bhindi: Bhindi (okra) is a low-calorie, high-fibre vegetable that’s easy to cook and packs in nutrients without fattening you up — if you avoid frying or overusing oil. It’s ideal for people on weight-loss diets, diabetics, and anyone seeking clean, healthy Indian food.
- Only 30–35 calories per 100g raw, around 80–120 when cooked with minimal oil.
- High in fibre – it aids digestion and keeps you full longer.
- Very low in fat – unless deep-fried or soaked in oil.
- Packed with vitamins (C, K, folate) and minerals.
- Regulates blood sugar and improves gut health.
It tastes excellent with simple Indian spices – no need for heavy gravies.
Kachumber salad
Kachumber salad: Kachumber salad is a raw veggie mix that’s low in calories, fat-free, and rich in fibre and nutrients. It’s hydrating, digestion-friendly, and incredibly filling — making it a perfect low-calorie side dish or even a central component of a light meal.
- Only 30–50 calories per bowl (without oil)
- Made from raw, water-rich vegetables like cucumber, tomato, onion, and carrots.
- Zero fat unless oil is added.
- High in fibre – it aids digestion and keeps you full.
- Hydrating, refreshing, and rich in vitamins like A and C.
- It pairs well with any meal and adds bulk without calories.
Chana Masala
Chana Masala: Chana Masala is low in calories because it’s primarily made from chickpeas, which are high in protein and fibre but low in fat. The dish is usually cooked with minimal oil and no heavy cream, relying on tomato and spices for flavour. This makes it filling and nutritious without adding many calories, perfect for a healthy Indian meal.
- Around 200–270 calories per cup
- High in plant protein & fibre
- Tomato-based, not creamy
- Low fat, no butter or cream
- Very filling – controls hunger
- Spiced for better digestion
- Ideal for vegan or weight-loss diets
Non-Vegetarian Dishes
Tandoori Chicken
Tandoori Chicken: Tandoori chicken is a lean, grilled meat dish that’s packed with protein and flavour but low in calories and fat. As long as you don’t smother it in butter or pair it with creamy gravies, it’s one of the healthiest meat options in Indian cuisine.
- Only 120–180 calories per piece (depending on size and cut).
- Grilled, not fried – no oil-heavy cooking.
- High in protein (~25g), low in fat and carbs.
- No cream, butter, or heavy gravy.
- Yoghurt marinade adds healthy probiotics.
- Very filling, yet light.
Skinless cuts or boneless breasts make it even leaner.
Grilled fish
Grilled fish: Grilled fish is one of the cleanest, leanest, and most nutritious Indian non-veg options you can enjoy guilt-free.
- Only 110–180 calories per serving
- Grilled — not fried, so very little oil
- High in protein, low in carbs
- Can contain healthy omega-3 fats
- Spice-marinated, not creamy or greasy
- Satisfying yet light — ideal for weight loss
Chicken Shorba
Chicken Shorba: Chicken Shorba is a light, broth-based soup made with lean chicken and minimal oil. It’s low in calories, high in protein, and easy to digest.
- Only 110–180 calories per serving
- Grilled — not fried, so very little oil
- High in protein, low in carbs
- Can contain healthy omega-3 fats
- Spice-marinated, not creamy or greasy
- Satisfying yet light — ideal for weight loss
Fish Curry
Fish Curry: Fish curry is low in calories because it’s made with lean fish, minimal oil, and a light tomato-spice gravy. It’s high in protein, low in fat, and packed with flavour without heavy ingredients.
90–130 calories per 100g serving (depending on fish and cooking style)
Uses lean fish with minimal fat
Cooked with little oil and no cream
Tomato and spice-based curry is low in calories
High in lean protein, low in carbs
Includes digestive and metabolism-boosting spices
Satisfying and heart-healthy
Low-Calorie Indian Diet Plan
| Day | Morning | Breakfast | Lunch | Snack | Dinner |
|---|---|---|---|---|---|
|
Monday |
Warm water with lemon, sprout salad |
Moong dal cheela |
1 cup dal, 1 cup bhindi sabzi, 1 roti, salad |
Roasted chana |
Lauki soup, stir-fried cabbage |
|
Tuesday |
Warm water, cucumber slices |
Vegetable upma |
Masoor dal, tinda sabzi, 1 roti, salad |
Buttermilk |
Clear veg soup, grilled chicken |
|
Wednesday |
Lemon water, fruit slices |
Oats upma |
1 cup dal, lauki sabzi, 1 roti, kachumber |
Roasted chana |
Cabbage stir fry, cucumber raita |
|
Thursday |
Warm water with lemon |
Idli with sambar |
Moong dal, bhindi sabzi, 1 roti, salad |
Buttermilk |
Grilled fish, mixed veg soup |
|
Friday |
Lemon water, sprout salad |
Poha with vegetables |
1 cup dal, 1 cup tinda, 1 roti, salad |
Roasted chana |
Soup, stir-fried okra |
|
Saturday |
Warm water with lemon |
Moong dal cheela |
Massor dal, bhindi sabzi, 1 roti, salad |
Buttermilk |
Grilled chicken, cucumber raita |
|
Sunday |
Warm water, fruit slices |
Vegetable upma |
Moong dal, lauki sabzi, 1 roti, salad |
Roasted chana |
Soup, grilled fish, sautéed vegetables |
Weekly Low-Calorie Indian Diet Plan Overview
Morning Routine (Daily):
Start the day with warm water (often with lemon)
Add sprout salad, cucumber slices, or fruit slices depending on the day
Breakfast Options (Varies by Day):
Moong dal cheela (Monday, Saturday)
Vegetable upma (Tuesday, Sunday)
Oats upma (Wednesday)
Idli with sambar (Thursday)
Poha with vegetables (Friday)
Lunch (Balanced Meals Daily):
Each lunch includes a combination of:
1 cup dal (lentils: moong, masoor, etc.)
1–2 vegetable sabzis (e.g., bhindi, tinda, lauki)
1 roti
Salad or kachumber
Snacks (Mid-Evening):
Roasted chana (Most days)
Buttermilk (Tuesday, Thursday, Saturday)
Dinner (Light and Nutritious):
Soups (lauki, clear veg, mixed veg)
Light proteins (grilled chicken or fish)
Stir-fried or sautéed vegetables (e.g., cabbage, okra)
Accompanied by raita or salad occasionally
General Pattern:
Low oil, high fiber meals
Lean proteins and vegetables
Hydration & detox in the morning
Roasted/light snacks to avoid overeating
Low Calorie Indian Takeaway Food — Making Healthy Choices When Ordering Out
Choosing low calorie Indian takeaway food can be tough, but it’s doable with a little know-how. At places like Joshan of Wye Indian Restaurant, you can make smart choices by going for grilled tandoori dishes, light lentil soups, and vegetable curries without cream. Skip the fried starters and rich gravies—look for healthier options like moong dal or bhindi masala. If you’re wondering how many calories in Indian takeaway food, it all depends on the preparation—so stick to the simple, flavourful dishes Joshan of Wye does so well. Follow Joshan of Wye on social media for delicious updates, healthy tips, and weekly specials you won’t want to miss!
FAQs About Low-Calorie Indian Food
Are indian restaurant halal?
Many Indian restaurants serve halal food, especially in diverse areas, but not all are halal-certified. It’s always best to ask the restaurant directly or cheque their website for confirmation
Is Indian Food Healthy?
Indian food can be healthy because it’s rich in spices, vegetables, lentils, and whole grains, which offer many nutrients and antioxidants. However, some dishes are high in oil, ghee, fried foods, or creamy sauces, which can add extra calories and fat. Choosing grilled, vegetable-based, and lentil dishes makes Indian food a nutritious option.
is indian food spicy?
Indian food is often spicy, but not always. Many dishes use a blend of spices that add flavour and mild heat, while some recipes can be very hot with chili peppers. You can usually find both mild and spicy options depending on your taste!
What are some common low-calorie Indian dishes?
Lentil soups (dal), tandoori grilled meats, steamed vegetables, and salads are typically low in calories.
Can Indian takeaway food be healthy?
Yes, if you choose dishes like tandoori grilled items, dal, or vegetable curries and avoid fried or creamy dishes.