[takeaways] • Indian food can be genuinely healthy, thanks to a foundation of vegetables, natural protein sources like chana and dal, whole grains, and fermented foods.
• The five healthiest Indian dishes to look out for are Chana Masala, Rajma, Jalfrezi, Dhokla, and Saag Paneer (in moderation).
• Less healthy elements to watch for include deep-fried snacks, refined carbs like naan and white rice, and dishes cooked with excess ghee or cream.
• Fermented foods like curd and dosa batter are particularly good for gut health, thanks to the natural probiotics they contain.
• Never drink tap water in India — stick to bottled water, and be cautious of salads that may have been washed in unsafe water.
• An India eSIM keeps you connected while hunting down the best local restaurants and street food vendors. [/takeaways]
If you're considering traveling to India to sample some of the nation's tastiest Indian dishes, we can hardly blame you for thinking about the impact on your health. Moderation is key, of course, but what about the ingredients that go into some of the most popular and tastiest dishes in Indian cuisine? Is Indian food healthy?
The answer is, yes — it can be — but, there are some dishes and snacks you may want to go easy on if you're heading on a foodie tour of India.
In this guide, we take a look at some of the healthiest Indian dishes around, and touch on a couple which, while delicious as occasional treats, shouldn't make up the majority of your vacation diet unless you lead a balanced lifestyle otherwise.
Remember, don't take this article as professional health advice — rather, you should consider it a quickstart guide, instead, to finding food to enjoy in India that won't leave you feeling guilty afterwards.
Is Indian food healthy? The short answer
The shortest answer to the question is very much yes, but it all depends on what you eat. Foundationally, Indian cuisine is based on vegetables and traditions that are rooted in vegetarianism. What's more, Indian dishes typically make use of some genuinely delicious sources of natural protein and fiber, such as chana and dal, along with whole grains and fermented foods.
Fermented foodstuffs are particularly good for your gut, meaning it's worth looking out for dishes that contain curd or dosa batter.
Plus, there are spices — flavors from garlic and turmeric, for example, combine with others to create incredible flavor profiles in Indian food without the need for much added salt or butter. Of course, there are still some Indian dishes, particularly those made overseas in restaurants, that use ingredients that are not so healthy.
For example, some Indian snacks and side dishes are deep-fried, which isn't considered the healthiest way to cook (though it's very tasty all the same)! The odd samosa or vada is fine — just don't munch on them as your main food source.
Less healthy aspects of some Indian dishes include refined carbohydrates in foodstuffs such as naan and white rice. Again, depending on the restaurants you eat at, there may be a focus on cooking with added ghee or cream. That even applies to vegetarian meals, with calories skyrocketing.
Provided you are enjoying balanced meals that combine natural proteins, vegetables, whole grains, and the odd fermented addition, you typically have nothing to worry about when it comes to healthy eating in India.
What some people may need to keep in mind, however, is that the spice profiles of some traditional dishes might cause digestive upset! Therefore, it is usually a good idea to pace yourself if you want to try some of the hotter or more aromatic foods when you head to authentic Indian restaurants.
Healthy Indian dishes to look out for
If you're a foodie but are conscious of your health, here are some fantastic Indian dishes you'll want to try which won't make you feel guilty afterwards. As always, moderation is key, too — even with the healthiest snacks and plates around, you can always have too much of a good thing.
Keep in mind, too, that these are just a few examples to help you get started — we only have so much space to work with!
[numbered title="Chana Masala" pill="Chickpeas · Anti-inflammatory"]Chana Masala is a plant-based dish that packs an absolute ton of protein and fiber per cup, and which boasts some genuinely helpful spices that can reduce inflammation around the body. It's typically made with chickpeas and a careful blend of spices, though the recipe you try may vary depending on where in India you travel. It's traditionally made and served in the north of the country.[/numbered] [numbered title="Rajma" pill="Kidney beans · North Indian"]Rajma, which is Hindi for kidney beans, also refers to a traditional vegetarian curry that, like Chana Masala, is served in the north of India. Thanks to its high bean content, it's stacked with plant protein and has a fantastic balance of nutrients and vitamins. It's usually served with flatbreads or roti, so make sure to keep your carb intake low if you really want to be as healthy as possible during your trip.[/numbered] [numbered title="Jalfrezi" pill="Bengali · Stir-fried curry"]The Jalfrezi is another curry that's gained fans from overseas, in particular in the UK. It has Bengali origins and is seen as something of a stir-fry, and is one of the quickest curries to prepare (as there's less stewing involved). It typically includes chicken or vegetables as the heart of the dish, served with a blend of ginger, onion, and garlic. It's pumped full of antioxidants and is, again, a great source of protein. It tends to be a mid-range curry in terms of heat, though again, that depends on where you enjoy it![/numbered] [numbered title="Dhokla" pill="Steamed · Low-calorie"]India is also famous for its cakes and desserts, and Dhokla, a steamed variety, is considered one of the healthiest. Healthify claims that it might even be a good choice for dieters, with the Gujarat staple being made largely out of chickpea flour and your choice of dal. Ultimately, it is quite low in calories and fat, and is great for filling up. It's certainly healthier and more filling than a donut at any rate![/numbered] [numbered title="Saag Paneer (in moderation)" pill="Greens and protein"]Saag Paneer is a popular side dish or main course that's a big hit with vegetarians. It's typically made with paneer cheese and pureed greens, such as spinach and kale. Some recipes even use collard greens — try a few different varieties while you travel! All those greens are great for you — they're packed with vitamins, and the paneer provides a nice protein punch. Too much cheese, of course, might not be the healthiest to enjoy all the time, and it's worth watching for restaurants that serve the dish with ghee or butter. Try making it at home before you go![/numbered] [esim flag="🇮🇳" label="India" data="5GB · 30 days" price="$14" href="/products/india" benefits="Instant QR setup · Reliable 4G/5G · No contract"]Find local restaurants and street food vendors while you explore India[/esim]
If you're looking for local restaurants while exploring India, download an India eSIM so you don't have to hunt around for WiFi to stay connected.
Tips for foodies exploring India
If all of this has helped you work up an appetite to come and explore Indian cuisine for yourself, tuck into these final tips on how to make your culinary journey across the country a little bit more comfortable. Some of the best things to do in Mumbai revolve around food, so make it the heart of your trip!
[tip title="Follow the queues at street food vendors"]If a street food vendor has a long queue, it's a good sign that the food is not only tasty, but also of good quality and that it's prepared by a trustworthy cook. Don't skip long lines just because of waiting around — hanging in line is worth it![/tip] [warning]As much as we encourage you to try all kinds of different Indian dishes, don't drink tap water here. It's not safe — so, stick to bottled water, both for drinking and brushing your teeth. Don't be tempted by ice made from tap water either — your stomach will thank you.[/warning] [tip title="Stick to hot foods where possible"]Try to stick to hot foods where you can, as these are most likely to be safest from bacteria and germs. There's a risk of salads being washed in unsafe tap water, for example.[/tip] [tip title="Deep-fried snacks are great for eating on the go"]Sample some of the crispier deep-fried Indian snacks on the go — they're convenient for snacking on foot, and at least you can burn the calories off quickly![/tip] [faq] [q]Is Indian food healthy?[/q] [a]Yes, Indian food can be genuinely healthy — it's rooted in vegetarian traditions and makes use of natural protein sources like chana and dal, whole grains, and fermented foods. However, some dishes, particularly deep-fried snacks or those made with excess ghee, cream, or refined carbs like naan and white rice, are less healthy and worth enjoying in moderation.[/a] [q]What are the healthiest Indian dishes to try?[/q] [a]Some of the healthiest Indian dishes include Chana Masala (chickpeas, anti-inflammatory spices), Rajma (kidney bean curry, high in plant protein), Jalfrezi (a lighter stir-fried curry), Dhokla (a steamed, low-calorie snack), and Saag Paneer in moderation (greens and protein, though watch for added ghee or butter).[/a] [q]Is Dhokla good for weight loss?[/q] [a]Yes — Dhokla is a steamed Gujarati snack made largely from chickpea flour, and it's considered a good choice for dieters thanks to being low in calories and fat while still being filling, according to nutrition sources including HealthifyMe.[/a] [q]What Indian foods should I limit while traveling?[/q] [a]Deep-fried snacks like samosas and vada, dishes with refined carbohydrates such as naan and white rice, and meals cooked with excess ghee or cream are worth enjoying only occasionally rather than as a main food source, even in otherwise healthy vegetarian dishes.[/a] [q]Is it safe to drink tap water in India?[/q] [a]No — tap water in India is not safe to drink. Stick to bottled water for both drinking and brushing your teeth, and be cautious of ice cubes and salads that may have been prepared or washed with tap water.[/a] [q]Do I need an eSIM for exploring Indian food?[/q] [a]An India eSIM is a convenient way to stay connected while hunting down the best local restaurants and street food vendors — useful for checking reviews, navigating between cities, and staying in touch. It means no hunting for WiFi or a local SIM card on arrival.[/a] [/faq] [esim flag="🇮🇳" label="India" data="5GB · 30 days" price="$14" href="/products/india" benefits="Instant QR setup · Reliable 4G/5G · No contract"]Get connected before you land in India[/esim]
