Indian & Pakistan Foods

If you have an item you would like to see added to this list please email me with the name of the product and the nutritional info including cal/fat/fiber/carbs. I would be more than happy to place it on this page.

  • Main Menu (per serving) - All Meat Dishes all 4 oz meat per serving 
    • Aloo Samosa, each (savory pastries w/potato filling) (150 cal/12 g fat/12 g carbs) 4
    • Alu Gosht Kari (meat/potato curry) (600 cal/40 g fat/23 g carbs) 15.5
    • Ande ki Kari (Egg, Tom Sce) (250 cal/23 g fat/7 g carbs) 7
    • Bhona Gosht (mint broil lamb) (560 cal/28 g fat/5 g carbs) 14
    • Chicken Pilaf (Murgh Biriyani) (700 cal/53 g fat/50 g carbs) 18.5
    • Chapati/Roti, 7" diameter piece (baked whole wheat bread) 
      (60 cal/<1 g fat/11 g carbs)       1.5
    • Dal (lentil puree), 1 cup, no oil, (230 cal/1 g fat/37 g carbs)
      • 1 tbsp Tadka (oil topping) (120 cal/13 g fat/0 g carbs) 3.5
    • Dhakla, 1 oz (105 cal/5 g fat/13 g carbs) 3
    • Dhansak, 1/2 cup (105 cal/3.5 g fat/11 g carbs) 2.5
    • Fish Jhol (fish in gravy) (230 cal/10 g fat/5 g carbs) 5.5
    • Gosht Kari (meat curry/tomato/potato) (460 cal/25 g fat/17 g carbs) 11.5
    • Imli Chatni (chutney), 1 tbsp (30 cal/0 g fat/7 g carbs) 1
    • Lamb Pilaf (520 cal/35 g fat/40 g carbs) 13.5
    • Machchi Molee (fish/coconut milk) (690 cal/45 g fat/15 g carbs) 18
    • Masala Gosht (beef/tomato/gravy) (400 cal/25 g fat/18 g carbs) 10.5
    • Mulligatawney Soup, average (300 cal/15 g fat/8 g carbs) 7.5
    • Murgh Tikka, 1 cup (300 cal/4 g fat/7 g carbs) 6.5
    • Naan, 1 oz (75 cal/2 g fat/11 g carbs) 2
    • Pappadom, 1 large/2 small (50 cal/3 g fat/5 g carbs) 1.5
    • Pesrattu, 9" crepe (130 cal/5 g fat/15 g carbs) 3.5
    • Pork Vendaloo Curry (620 cal/47 g fat/3 g carbs) 16.5
    • Rajmah (kidney bean curry) (400 cal/17 g fat/56 g carbs) 9.5
    • Rogan Josh (lamb/yoghurt sauce) (500 cal/30 g fat/3 g carbs) 12.5
    • Saag Gosht (beef/spinach sauce) (430 cal/26 g fat/10 g carbs) 11
    • Shahi Korma (braised lamb) (430 cal/28 g fat/3 g carbs) 11
    • Tandoori Chicken Breast (260 cal/13 g fat/5 g carbs) 6.5
    • Tandoori Chicken Leg/Thigh Portion (300 cal/17 g fat/6 g carbs) 7.5

Making the Best Food Choices at Indian Restaurants

  • When choosing appetizers limit your amount of them (Samosa, Papadum, Cheese or Chicken Pakoras). 
  • Start your meal with lower fat items such as: Allu Chat, Dahl Rasam, Mulligatawny, Vegetable Salad.
  • Request curries to be prepared without coconut milk or cream.
  • Ask for meats to be sautéed in very little or or ghee (clarified butter).
  • Order plain rice, if it doesn't come with the meal (most times it does).
  • Share an entree.
  • Choose one of these lower fat entrees:
    • Paneer
    • Vegetable Curry
    • Aloo Chole
    • Chicken or Shrimp Tandoori
    • Chicken or Lamb Saag
    • Shrimp or Lamb Bhuna
    • Chicken or Fish Tikka
    • Chicken or Fish Masala
    • Chicken, Fish or Beef Vandaloo
    • Kebobs
  • Choose one of these low-fat breads:
    • Tandori roti
    • Nan
    • Chapati
  • Choose one of these low-fat accompaniments:
    • Raita
    • Biryani
    • Chutney
    • Pullao
    • Dahi