Trying to build a balanced thali but not sure which curry gives you the most protein? Or maybe you're tracking calories and want to know exactly what's in that bowl of rajma before you add rice?
This Indian curries nutrition guide page is your one-stop reference for every curry and dal dish I've posted so far. You'll find calories, protein, fiber, fat, and carbs per serving-so you can mix and match your thali with confidence.
I'll keep updating this list as I add new recipes. Bookmark it and come back whenever you're planning meals.
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How to Use This Guide
Building a balanced thali? Look at the protein and fiber columns first. Pairing a high-fiber curry like horse gram curry with rice and a simple salad gives you a complete, satisfying meal.
Watching calories? Check the serving sizes carefully. Some curries are listed per cup, others per bowl-adjust your portions based on what fits your goals.
Need more protein? Sort by protein to find your best options. Lamb keema and chicken thighs lead the pack, but don't overlook egg pulusu or horse gram curry for budget-friendly protein.
Indian Curries Nutrition Guide
| Recipe ↕ | Serving | Calories ↕ | Protein (g) ↕ | Fiber (g) ↕ | Fat (g) ↕ | Carbs (g) ↕ |
|---|---|---|---|---|---|---|
| Black Eyed Peas Coconut Curry | 0.5 cup (145g) | 268 | 10 | 5 | 14 | 28 |
| Channa Masala | 1 cup (240g) | 275 | 13 | 9 | 8 | 42 |
| Chicken Curry | 1 bow (150g) | 271 | 19 | 2 | 18 | 7 |
| Egg Pulusu | 1 serving (190g) | 295 | 16 | 6 | 17 | 22 |
| Horse Gram (Ulavalu) Curry | 1 bowl (175 g each) | 265 | 12 | 15 | 10 | 33 |
| Indian Shrimp Fry (No Onion) | 1 cup (100g) | 161 | 21 | 1 | 8 | 1 |
| Lamb Keema Matar Recipe | 1 cup (260g) | 399 | 33 | 4 | 24 | 13 |
| Methi Paneer Stir Fry | 1 serving (80g each) | 289 | 14 | 1 | 22 | 8 |
| Oven Baked Chicken Thighs | 1 bowl (~100g) | 196 | 25 | 2 | 8 | 7 |
| Rajma Curry | 1 cup (260g) | 169 | 14 | 22 | 4 | 38 |
| Tamarind Onion Tomato Base | 0.5 cup (140g) | 133 | 3 | 6 | 5 | 21 |
| Tomato Pappu | 1 cup (~110 g of cooked dal) | 154 | 7 | 3 | 3 | 26 |
| Ulavacharu Rasam | 1 cup | 78 | 2 | 4 | 3 | 13 |
Quick Takeaways
Highest protein options: Lamb Keema Matar (33g), Oven Baked Chicken Thighs (25g), and Indian Shrimp Fry (21g) top the list if you're prioritizing protein.
Best for fiber: Rajma Curry delivers 22g of fiber per serving-almost your entire daily need in one bowl. Horse Gram Curry (15g) comes in second.
Lighter options: Ulavacharu Rasam (78 cal) and Tomato Pappu (158 cal) work well when you want something comforting without too many calories.
Vegetarian protein winners: Rajma (14g), Channa Masala (13g), and Horse Gram Curry (12g) prove you don't need meat to hit your protein goals.
Mix and Match Ideas
Use this guide alongside my thali posts to build your own balanced plates. A few combinations to try:
- High-protein vegetarian: Rajma + Horse Gram Curry + rice + cucumber salad
- Lower calorie comfort meal: Tomato Pappu + Ulavacharu Rasam + rice + carrot coconut salad
- Protein-packed non-veg: Chicken Curry + rice + raita
Keep Exploring
Want to see how these curries fit into complete thali meals? Check out my balanced thali post where I break down full plates with macros and meal prep tips.
Have a curry you'd like me to add next? Drop a comment below-I'm always looking for recipe requests from the Thali Method community.
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