Best Indian foods for weight loss
Ranked by protein per 100 kcal — filling per calorie spent.
There is no fat-burning food. What helps in a deficit is food that delivers protein and fibre for few calories, so you finish the meal full. This list ranks by protein per 100 kcal, which is a far better guide than the calorie count on its own.
Best Indian foods for weight loss, ranked
| # | Dish | Protein /100 kcal | Serving | kcal /serving | Protein /serving |
|---|---|---|---|---|---|
| 1 | Tandoori Chicken | 13.7 g | 2 pieces (quarter bird) · 150 g | 263 | 36.0 g |
| 2 | Fish Tikka | 13.3 g | 6 pieces · 120 g | 198 | 26.4 g |
| 3 | Chicken Tikka | 12.8 g | 6 pieces · 120 g | 234 | 30.0 g |
| 4 | Fish Curry | 11.8 g | 1 katori (1 piece) · 150 g | 165 | 19.5 g |
| 5 | Prawn Curry | 11.7 g | 1 katori · 150 g | 173 | 20.3 g |
| 6 | Goan Fish Curry | 10.0 g | 1 katori · 150 g | 188 | 18.8 g |
| 7 | Fish Fry (Tawa) | 10.0 g | 2 pieces · 120 g | 240 | 24.0 g |
| 8 | Kadai Chicken | 9.7 g | 1 katori · 150 g | 233 | 22.5 g |
| 9 | Chicken Curry | 9.6 g | 1 katori · 150 g | 195 | 18.8 g |
| 10 | Boiled Egg | 8.8 g | 1 medium egg · 45 g | 67 | 5.9 g |
| 11 | Soya Chunk Curry | 8.5 g | 1 katori · 150 g | 195 | 16.5 g |
| 12 | Seekh Kebab (Chicken) | 8.4 g | 2 skewers · 120 g | 258 | 21.6 g |
| 13 | Chicken 65 | 8.2 g | 1 plate · 150 g | 368 | 30.0 g |
| 14 | Rogan Josh | 8.1 g | 1 katori · 150 g | 278 | 22.5 g |
| 15 | Mutton Curry | 8.0 g | 1 katori · 150 g | 263 | 21.0 g |
| 16 | Keema Matar | 8.0 g | 1 katori · 150 g | 300 | 24.0 g |
| 17 | Butter Chicken | 8.0 g | 1 katori · 150 g | 206 | 16.4 g |
| 18 | Moong Sprouts Salad | 7.6 g | 1 katori sprouts · 100 g | 92 | 7.0 g |
| 19 | Egg Bhurji | 7.0 g | 1 serving (2 eggs) · 150 g | 225 | 15.8 g |
| 20 | Paneer | 6.9 g | 1 curry portion · 50 g | 133 | 9.2 g |
| 21 | Masala Omelette | 6.6 g | 1 omelette (2 eggs) · 120 g | 210 | 13.8 g |
| 22 | Besan (Gram Flour) | 6.6 g | 2 tablespoons · 30 g | 99 | 6.5 g |
| 23 | Toned Milk | 6.4 g | 1 glass · 200 g | 100 | 6.4 g |
| 24 | Paneer Tikka | 6.3 g | 6 pieces · 120 g | 294 | 18.6 g |
| 25 | Roasted Papad | 6.3 g | 1 papad · 13 g | 46 | 2.9 g |
| 26 | Paneer Bhurji | 6.0 g | 1 katori · 120 g | 252 | 15.0 g |
| 27 | Egg Curry | 5.9 g | 1 katori (2 eggs) · 150 g | 218 | 12.8 g |
| 28 | Sabut Masoor Dal | 5.5 g | 1 katori · 150 g | 158 | 8.7 g |
| 29 | Usal (Sprouted Curry) | 5.4 g | 1 katori · 150 g | 195 | 10.5 g |
| 30 | Moong Dal Chilla | 5.3 g | 2 chillas · 120 g | 192 | 10.2 g |
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
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