Unlocking the Health Code of Indian Takeout: What Susie Burrell Wants You to Know

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With Indian takeaway a popular comfort meal for many, dietitian Susie Burrell has spotlighted the nutritional highs and lows of your favorite dishes—helping diners make smarter choices without sacrificing flavor. Here is a detailed analysis of her rankings and advice on navigating Indian takeout for maximum nourishment.

Key Highlights

Susie Burrell, renowned Australian dietitian and co-host of The Nutrition Couch podcast, ranks popular Indian takeaway orders according to nutritional value.

Dishes are assessed based on calorie count, protein and fiber content, saturated fat, carbohydrate load, sodium, and balance of vegetables.

Her holistic view takes into account meal size, ingredients, cooking method, and the impact of sauces, sides, and naan.

India’s Takeaway Favourites – Ranked by Health

Tandoori Chicken or Tandoori Fish

Best ranked for lean protein, low fat, and minimal oil.
Cooked in a tandoor oven, requiring little added fat while preserving flavor.
Often served with a side salad—boosts fiber and micronutrient intake.

Vegetable-Based Curries (e.g., Baingan Bharta, Mixed Veg Curry)

High vegetable content means more vitamins, minerals, and dietary fiber.
Lower in saturated fat compared to cream- or butter-based meat dishes.
Opt for non-creamy, tomato-based sauces to cut unnecessary calories.

Lentil Dishes (Dal Tadka, Dal Makhani)

Rich in plant protein and dietary fiber, supports gut health and satiety.
Dal Tadka scores higher due to less cream/ghee compared to Dal Makhani.
Couples well with steamed rice; keep rice portions moderate.

Grilled Paneer Tikka

Paneer provides calcium and protein; grilling keeps fat content lower.
Limit portions, as even grilled paneer can be calorie-dense if consumed in excess.

Chicken/Vegetable Biryani

One-pot dish with protein, veggies, and rice.
Moderation is key, as biryani can be high in salt and oil.
Add yogurt raita on the side to boost probiotics and cut spice heat.

Butter Chicken, Lamb Rogan Josh, or Korma

Scores lower due to high saturated fat and calorie content (from butter, cream, coconut milk).
Rich taste, but healthier when shared or paired with vegetable sides.
Prefer tomato-based sauces to creamy alternatives.

Samosa, Bhatura, or Naan (as Side Dishes)

While tasty, these are deep-fried or made with refined flour, contributing extra calories and little nutritional benefit.
Best enjoyed occasionally or as a smaller portion with fiber-rich main dishes.

Smart Strategies for Healthier Indian Takeout

Choose tandoori, grilled, or tomato-based dishes over creamy or fried options for lower calorie and fat content.
Skip or halve rice, naan, and high-calorie sides; sub in extra veggies or salad.
Keep sodium in check by ensuring a balance of sauces and not adding extra salt.
Share rich mains and add fiber with lentils, pulses, and vegetables.

Nutrition Takeaways

Indian food offers deeply satisfying flavors and nutritional benefits when wisely chosen.
Tandoori proteins and vegetable-heavy curries top the nutritional chart, while creamy and fried items rank lowest.
Moderation, meal balance, and smart pairing can turn your next Indian takeaway into a health-boosting delight.

Source: The Nutrition Couch Podcast with Susie Burrell, August 18, 2025