Nutrition Articles

Dining Out: Indian Cuisine

Restaurant-Specific Strategies


The menu usually features rich curries, creamy sauces, a variety of intense flavors, and many vegetarian dishes. Spices play an important role.
Common Ingredients:

Rice is a staple of many dishes. A variety of breads are also usually present at every meal. Indian cuisine often emphasizes more carbs and spices, and less protein. Legumes and vegetables are commonly used. Many dishes are prepared with butter, or are fried or sautéed.
Hidden Dangers:
  • Avoid fried appetizers like Puri (fried bread), samosa, and pakoris.
  • Traditional Indian yogurt dressings are usually made with whole milk yogurt. Try to find versions made with lower fat content.
  • Ghee, a clarified butter used for basting, adds a lot to your fat.
  • Kheer, a rice pudding made with coconut milk, raisins and nuts can have over 500 calories.
  • Muglai (creamy curry sauce)
  • Coconut milk or oil dishes
  • Fried cheese appetizers
  • Watch for these words:
    • Puri (fried bread)
    • Muglai (cream sauce)
    • Ghee (clarified butter)
    • Khopre (coconut oil)
  • Pork Vindaloo Curry: 620 calories
  • Rogan Josh: 500 calories, 30g fat
  • Lamb Pilaf: 520 calories, 35g fat
  • Alu Gosht Kari: 600 calories
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