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
| # | पदार्थ | Protein /100 kcal | Serving | kcal /serving | Protein /serving |
|---|---|---|---|---|---|
| 1 | तंदुरी चिकन | 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 | चिकन टिक्का | 12.8 g | 6 pieces · 120 g | 234 | 30.0 g |
| 4 | फिश करी | 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 | कढई चिकन | 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 | कीमा मटार | 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 | मोड आलेल्या मुगाची कोशिंबीर | 7.6 g | 1 वाटी मोड आलेली कडधान्ये · 100 g | 92 | 7.0 g |
| 19 | अंडा भुर्जी | 7.0 g | 1 serving (2 eggs) · 150 g | 225 | 15.8 g |
| 20 | पनीर | 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 | बेसन (हरभरा डाळीचे पीठ) | 6.6 g | 2 tablespoons · 30 g | 99 | 6.5 g |
| 23 | टोन्ड दूध | 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 | पनीर भुर्जी | 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 |
स्रोत·IFCT 2017 + published recipe weights·पुनरावलोकन जुलै 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.
स्रोत·IFCT 2017 + published recipe weights·पुनरावलोकन जुलै 2026
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