The healthiest and unhealthiest curries revealed – and mild fans won’t be happy

FROM India to Thailand and Japan to the Caribbean, curries are loved around the globe.

But some are significantly worse for our health than others, research shows.

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Analysis by nutrition app MyFitnessPal has revealed the healthiest curries in the UK – and those anyone on a diet should steer well clear of.

Registered dietitian Daisy Mercer, who helped collate the data, said: “Curry has the dual benefit of being a flavourful, delicious meal, and also an opportunity to step up your healthy eating game.

“It’s loaded with spices and vegetables that may help to reduce inflammation in the body.

“Curry also contains beneficial nutrients like protein from lentils or lean meats, and fibre from the vegetables.

“But some dishes may need a health boost.”

Here, she outlines the three curries best for our waistlines, and three which should probably remain a special treat.

The healthiest curries

1. Dhal

• Calories: 180
• Carbohydrates: 25g
• Fat: 2.5g
• Protein: 11g

Dhal is a staple dish in India, usually combining yellow split peas, lentils or chickpeas with onion, garlic, tomatoes and spices.

Not technically a curry but with many of the same components, it has a stew or soup-like consistency.

At just 180 calories and 11g of protein per serving, it’s a great choice for someone on a diet hoping to stay full for longer.

Daisy said: “Dhal curry isn’t just a delightful culinary experience, it’s also a smart choice for your health.

“Packed with plant-based protein, fibre, essential nutrients, vitamin B6, folate and low in fat, it supports your wellbeing from within.”

2. Chicken jalfrezi

• Calories: 379
• Carbohydrates: 15.4g
• Fat: 14.1g
• Protein: 47.2g

“This may be a surprise, but chicken jalfrezi is a low-calorie Indian curry,” Daisy said.

“It’s packed with peppers and chillies – two ingredients that do not go overboard when it comes to calories.

“It is made in a tomato-based sauce, which is healthier than cream-based sauces as they are high in fat.”

Even served with a side of pilau or basmati rice, which works out at about 250 calories, the dish is still ideal for anyone watching their weight.

3. Vegetable

• Calories: 186
• Carbohydrates: 26g
• Fat: 7.8g
• Protein: 3g

Perhaps unsurprisingly, vegetable curry takes bronze for the healthiest.

According to Daisy, it doesn’t really matter what kind of curry it is; as long as it’s brimming with veggies, it’s going to be good for you.

“Curries that are primarily vegetable-based, such as mixed vegetable curry, spinach and lentil curry or pumpkin curry, are generally packed with vitamins, minerals, and fibre,” she said.

“These curries are lower in calories and fat, making them an excellent choice for those looking to maintain a healthy weight and boost their vegetable intake.”

You could try a chana masala (with chickpeas and tomatoes), aloo gobi (with cauliflower and potatoes), or a Goan-style recipe with onions and mango powder.

Daisy added: “If you feel that your curry dish may need a health boost, try adding some non-starchy vegetables such as broccoli, bell pepper, or carrots.

“These vegetables can help provide some healthy balance to your meal.”

The ‘unhealthiest’ curries

1. Chicken tikka masala

• Calories: 400
• Carbohydrates: 32g
• Fat: 25g
• Protein: 26g

It’s a staple in any Indian takeaway order in Britain, but chicken tikka masala is actually the most unhealthy curry out there, according to Daisy.

It typically uses double cream or full-fat yoghurt to thicken the sauce, meaning it contains as much fat as two McDonald’s cheeseburgers.

“Like many Indian dishes that were originally low fat, the modern recipe is anything but,” the expert added.

“This creamy and rich dish is often high in calories, saturated fats, and sodium, which mostly comes from ghee and heavy cream.

“This can contribute to health concerns, like weight gain and heart issues.”

2. Butter chicken

• Calories: 310
• Carbohydrates: 12g
• Fat: 21g
• Protein: 18g

“While butter chicken may tantalise your taste buds, as the title suggests, it does rely heavily on butter, cream and sometimes coconut milk,” Daisy said.

“All of these are calorie-dense and high in saturated fat.

“Regular high intakes of saturated fat can increase blood cholesterol levels and the chance of heart disease.”

A portion of butter chicken without rice contains 21g of fat – roughly equivalent to three full-size Mars Bars.

3. Thai red

• Calories: 347
• Carbohydrates: 48g
• Fat: 9.3g
• Protein: 22.7g

The only curry from Thailand on the list is the red curry – typically made with chicken, coconut milk, lemongrass, warm spices and coriander.

Daisy said: “It might be renowned for its bold and vibrant flavour, but the coconut milk base and often generous use of oil can result in a high-calorie and high-saturated fat meal.

“Consumed in excess, this delightful dish may pose challenges to your heart health.”

Research shows eating too much fat can lead to an increased risk of obesity, high cholesterol, fatty liver disease, heart disease, and certain cancers, including bowel, kidney, pancreatic and gallbladder.