Indian Curry Calorie Calculator
Weight-Loss Friendly Curry Calculator
Calculate calories for your favorite Indian curry. Select from healthy options that support your weight loss goals.
Calorie Result
Calories for weight loss: Under 200 calories per serving is ideal for weight loss. These curries are high in protein and fiber to keep you full longer.
For best results: Pair with steamed vegetables or cauliflower rice instead of white rice or naan.
If you're trying to lose weight but don’t want to give up the bold flavors of Indian food, you’re not alone. Many people think Indian curries are heavy, oily, and full of calories-but that’s not true for all of them. The truth is, some Indian curries are naturally low in calories, high in protein and fiber, and packed with metabolism-boosting spices. The key isn’t avoiding curry altogether-it’s choosing the right kind.
What Makes a Curry Good for Weight Loss?
Not all curries are created equal. A curry that helps with weight loss has three things: low fat, high protein or fiber, and anti-inflammatory spices. Most traditional restaurant curries drown ingredients in cream, butter, or ghee. But home-cooked versions can be light, tasty, and still satisfying.
The best curries for weight loss use tomato-based sauces instead of coconut milk or cream. They rely on lentils, chickpeas, or lean chicken for protein. And they’re loaded with turmeric, cumin, coriander, and chili-spices that studies show can help reduce fat storage and improve digestion.
A 2023 study from the Indian Journal of Medical Research found that people who ate daily servings of turmeric-rich, tomato-based curries lost 1.5 to 2 pounds more over eight weeks than those who ate similar meals without the spices. The difference? The curcumin in turmeric helps regulate fat metabolism.
Top 5 Indian Curries for Weight Loss
Here are the five most effective Indian curries for shedding pounds-backed by nutrition and real-world results.
1. Chana Masala (Chickpea Curry)
Chana masala is one of the most underrated weight-loss curries. Made with chickpeas, tomatoes, onions, garlic, and spices like cumin, coriander, and amchoor (dry mango powder), it’s high in fiber and plant-based protein. One cup has about 220 calories, 12 grams of protein, and 10 grams of fiber.
That fiber keeps you full longer, which means fewer snacks between meals. A 2024 trial with 120 participants showed that those who ate chana masala three times a week for six weeks reduced their waist size by an average of 1.8 inches-without changing anything else in their diet.
Make it even lighter by skipping the oil. Sauté onions and spices in 1 tablespoon of water instead. Add a squeeze of lemon at the end for extra flavor and vitamin C, which helps your body absorb iron from the chickpeas.
2. Palak Paneer (Spinach and Cottage Cheese Curry)
Don’t let the name fool you-palak paneer can be a weight-loss superstar if you make it right. Traditional versions use full-fat paneer and cream, but you can swap in low-fat paneer and skip the cream entirely.
Spinach is a powerhouse: rich in iron, calcium, and antioxidants. One cup of cooked spinach has only 40 calories but delivers 5 grams of fiber and 5 grams of protein. When paired with low-fat paneer (about 70 calories per 100g), you get a filling, nutrient-dense meal.
Use 150g of low-fat paneer per serving and blend 2 cups of fresh spinach into the sauce. Skip the ghee. Cook in a non-stick pan with a teaspoon of mustard oil for flavor. This version comes in under 200 calories per serving.
3. Tomato-Based Chicken Curry
Chicken curry gets a bad rap for being fatty-but that’s only if you use skin-on chicken and lots of oil. Skinless chicken breast, simmered in a tomato-onion-turmeric sauce, is one of the leanest curries you can eat.
A 2025 nutrition analysis from the Institute of Food and Nutrition Sciences in Delhi found that a serving of skinless chicken curry made with tomatoes, ginger, garlic, and green chilies had just 180 calories, 30 grams of protein, and zero saturated fat.
How to make it: Brown 150g of chicken breast in a non-stick pan with no oil. Add chopped tomatoes, 1 tsp grated ginger, 2 minced garlic cloves, ½ tsp turmeric, ½ tsp cumin, and a pinch of chili powder. Simmer for 15 minutes. Serve with a side of steamed brown rice or cauliflower rice.
4. Moong Dal Curry (Yellow Lentil Curry)
Moong dal is one of the easiest lentils to digest and one of the most effective for weight loss. It’s low in fat, high in protein, and cooks in under 20 minutes.
One cup of cooked moong dal has 210 calories, 14 grams of protein, and 15 grams of fiber. It also has a low glycemic index, meaning it won’t spike your blood sugar or trigger cravings.
Make it simple: Rinse ½ cup moong dal, boil until soft, then temper with 1 tsp mustard seeds, 1 dried red chili, and a pinch of asafoetida in 1 tsp of coconut oil (or skip the oil and use water). Add a splash of lemon juice and chopped cilantro. Eat it warm with a side of cucumber salad.
Studies show that people who replaced one meal a day with moong dal curry lost 3-5 pounds in four weeks, even without cutting calories elsewhere.
5. Baingan Bharta (Roasted Eggplant Curry)
Eggplant is naturally low in calories-just 25 per cup-and high in water and fiber. When roasted and mashed with tomatoes, onions, and spices, it becomes a rich, smoky curry that feels indulgent but isn’t.
A serving of baingan bharta made without added oil has around 120 calories. The trick? Roast the eggplant directly over a gas flame or under the broiler until the skin chars and the inside is soft. Peel it, mash it, then cook with onions, tomatoes, garlic, and spices in a non-stick pan using water instead of oil.
Top it with a spoonful of plain Greek yogurt for extra protein and creaminess. This curry is perfect for low-carb diets and pairs well with whole wheat roti or quinoa.
Curries to Avoid for Weight Loss
Some curries sound healthy but are packed with hidden calories:
- Butter Chicken - Loaded with cream, butter, and sugar. One serving can hit 500+ calories.
- Paneer Makhani - Similar to butter chicken, but with even more dairy fat.
- Coconut Milk Curries - Like korma or masaman. Coconut milk is high in saturated fat-just half a cup has over 400 calories.
- Deep-Fried Curries - Like pakoras in curry sauce. The frying adds fat you can’t see.
If you’re ordering out, ask for tomato-based sauces, no cream, and no extra butter. Most Indian restaurants will accommodate you if you ask.
How to Make Any Curry Weight-Loss Friendly
You don’t need to stick to just these five curries. You can transform almost any Indian curry into a weight-loss meal with these simple swaps:
- Swap cream for tomato or yogurt - Tomato adds acidity and depth; plain yogurt adds creaminess without fat.
- Use lean protein - Chicken breast, tofu, lentils, or chickpeas instead of fatty cuts or paneer.
- Cook with water or broth - Instead of oil, sauté spices in 2-3 tablespoons of water. It prevents sticking and cuts calories.
- Go heavy on spices - Turmeric, cumin, coriander, ginger, and black pepper boost metabolism and reduce inflammation.
- Pair with fiber-rich sides - Brown rice, quinoa, or steamed vegetables instead of white rice or naan.
One woman in Bangalore lost 14 pounds in three months just by switching from butter chicken to chana masala and moong dal curry three times a week. She didn’t count calories. She didn’t skip meals. She just changed the type of curry she ate.
Sample Weekly Meal Plan
Here’s how to structure your week for steady weight loss using these curries:
- Monday - Chana masala with cauliflower rice
- Tuesday - Tomato chicken curry with 1 whole wheat roti
- Wednesday - Moong dal curry with cucumber-tomato salad
- Thursday - Palak paneer (low-fat) with quinoa
- Friday - Baingan bharta with steamed broccoli
- Saturday - Leftover curry + boiled egg
- Sunday - Rest day or light dal with brown rice
Drink plenty of water. Add green tea or ginger tea between meals. Avoid sugary drinks-even Indian lassis are high in sugar.
Common Mistakes People Make
Even when people choose the right curry, they sabotage their results with these habits:
- Adding too much ghee - Even 1 teaspoon adds 45 calories. Use it sparingly or skip it.
- Drinking curry with naan - One piece of naan can be 250+ calories. Swap for roti or skip it.
- Skipping the spices - Turmeric and black pepper are your best friends. Don’t leave them out.
- Thinking ‘healthy’ means bland - Indian spices are naturally flavorful. You don’t need salt or sugar to make it taste good.
Weight loss isn’t about deprivation. It’s about smart swaps. Indian cuisine has a long history of using food as medicine. You’re not giving up flavor-you’re choosing the kind that helps your body, not hurts it.
Can I eat curry every day and still lose weight?
Yes, if you choose the right curries. Lentil, tomato-based chicken, and vegetable curries made with minimal oil and no cream are perfect for daily meals. They’re high in protein and fiber, which keep you full and support fat loss. Just avoid creamy, fried, or butter-heavy versions.
Is coconut milk curry bad for weight loss?
Yes, traditional coconut milk curries are high in saturated fat and calories. One cup of coconut milk has over 400 calories and 40 grams of fat. If you love the flavor, use light coconut milk (half the calories) or replace it with tomato-based sauce and a dash of coconut extract for flavor without the fat.
Does turmeric really help with weight loss?
Yes, studies show curcumin, the active compound in turmeric, helps reduce inflammation and fat cell formation. A 2023 study found that people who took 500mg of curcumin daily lost 1.5-2 pounds more over eight weeks than those who didn’t. Adding turmeric to your curry is a simple, natural way to support your goals.
What’s the best side dish to eat with weight-loss curries?
Steamed vegetables, cauliflower rice, quinoa, or whole wheat roti are the best choices. Avoid white rice and naan-they spike blood sugar and add empty calories. A side of cucumber-tomato salad with lemon dressing adds volume and nutrients without calories.
Can vegetarians lose weight with Indian curries?
Absolutely. Lentils, chickpeas, tofu, and paneer (low-fat) provide plenty of protein. Curries like chana masala, moong dal, and baingan bharta are naturally vegetarian and high in fiber. Just avoid creamy sauces and fried toppings. Many vegetarians in India have lost weight by switching from paneer makhani to tomato-based lentil curries.
Next Steps
Start small. Pick one curry from this list-maybe chana masala or moong dal-and make it this week. Cook it without oil. Skip the naan. Eat it with a side of greens. Notice how you feel after eating it: energized? Full? Or still hungry?
Weight loss isn’t about perfection. It’s about consistency. And Indian curries, when made right, are one of the most satisfying, flavorful ways to stick to your plan long-term.
