Top 10 Healthy Indian Food | Veg and Non-Veg

Healthy Indian Food

Indian foods are mostly spicy and rich in saturated fats as it contains oil, cream, ghee, etc. Most Indian foods are rich in carbohydrates but there is much food that is high in protein and good for our health. There is much healthy Indian food but it all depends upon our cooking style and what ingredients we use to cook food. Not only Indian food, but any dish can be healthy as well as unhealthy depending upon its cooking style.

Healthy Indian Food

List Of Top 10 Healthy Indian Food


Sarson-Da-Saag / Mustard Greens

It is a very common dish and healthy Indian food in North India. People of Punjab and Haryana are fond of eating Sarso-Da-Saag with Makki-Di-Roti (Bread of Maize). Sarso-Da-Saag is rich in antioxidants and essential micronutrients.

NutrientValue Per Serving
Protein1.9 g
Carbohydrates4.3 g
Fats4.4 g
Fiber2.2 g
Cholesterol0 mg

Palak / Spinach

Another leafy vegetable that is nutrient-dense and mostly eaten by people of North India. It can be eaten as Palak Paneer, Corn Palak and in many other ways. It is a good source of Insoluble Fiber and rich in Vitamin A and Vitamin C.

NutrientValue Per 100 grams
Protein2.9 g
Carbohydrates3.6 g
Fats0.4 g
Fiber2.2 g
Cholesterol0 mg

Dalia / Porridge

Dalia is also known as Bulgur Wheat and can be the best option for breakfast as it is very light and nutrient-dense. Adding a small amount of jaggery can enhance its taste and nutrition value. It also helps to maintain a healthy digestive system.

NutrientValue Per 100 grams
Protein5 g
Carbohydrates27.5 g
Fats3.4 g
Fiber1.4 g
Cholesterol6 mg

Poha / Flattened rice

It is a very healthy snack mostly eaten by the people of Maharashtra, Madhya Pradesh, Uttar Pradesh, Telangana, Odisha, West Bengal, Karnataka, Gujarat and Rajasthan. It is a valuable source of iron and good probiotics.

NutrientValue Per 100 grams
Protein7.4 g
Carbohydrates76.5 g
Fats1.1 g
Fiber3.4 g
Cholesterol0 mg

Arhar Dal / Yellow Split Pigeon Peas

Arhar Dal is a rich source of protein, carbs and fibre. It can be consumed as a post-workout meal as it is high in protein and will help in muscle recovery. It is a good source of iron, calcium and folic acid.

NutrientValue Per 100 grams
Protein22 g
Carbohydrates63 g
Fats1.5 g
Fiber15 g
Cholesterol0 mg

Rajma / Kidney Beans

Rajma Chawal or Kidney Beans with rice is a very common and healthy Indian food mostly eaten by the people of North India. It regulates blood sugar, prevents cancer, sustains weight loss, and strengthens bones.

NutrientValue Per 100 grams
Protein8.7 g
Carbohydrates22.8 g
Fats0.5 g
Fiber6.4 g
Cholesterol0 mg

Kabuli Chana / Chickpeas

Chickpeas have an end number of health benefits if cooked with proper ingredients. It helps to control blood sugar levels, helps in digestion, a good source of protein, helps to manage a healthy weight and keeps us fuller for a longer period of time.

NutrientValue Per 100 grams
Protein20 g
Carbohydrates63 g
Fats6 g
Fiber12 g
Cholesterol0 mg

Aloo Gobi / Potatoes and Cauliflower

It can be considered as a high carb food because of the potato present in it. Aloo Gobi is mostly eaten with chapatis which increases its carbs intake and can be used as a pre-workout meal.

NutrientValue Per Serving
Protein3 g
Carbohydrates23.5 g
Fats11 g
Fiber3.7 g
Cholesterol0 mg

Khichdi / Polenta

Khichdi was originated from Hyderabad and is a very common and healthy Indian food. It is very easy to cook and provides all the nutrients that our body requires. People who are sick or suffering from loose motion generally add Khichdi to their diet.

NutrientValue Per Serving
Protein12.4 g
Carbohydrates58 g
Fats4.2 g
Fiber6 g
Cholesterol0 mg

Lassi / Buttermilk

Lassi is a dairy product and is mostly consumed by the people of Punjab and Haryana. it boosts up the energy in hot summers and provides calcium to the body and prevents bloating.

NutrientValue Per Glass
Protein6.4 g
Carbohydrates7.5 g
Fats10 g
Fiber0 g
Cholesterol23 mg


Chicken Tandoori

It is mostly made with chicken breast or chicken thighs. It is marinated in yoghurt and other spices to enhance its taste. People in every part of India enjoy this dish and it is used as a snack or a complete meal.

NutrientValue Per Serving (100 g)
Protein23.3 g
Carbohydrates4.5 g
Fats11 g
Fiber1.3 g
Cholesterol72 mg

Chicken Curry

A very common and healthy Indian food cooked mostly in every Indian house is chicken curry. It can be healthy as well as unhealthy depending upon its cooking style and the type of spices used to make it.

NutrientValue Per Serving (100 g)
Protein18 g
Carbohydrates16 g
Fats3 g
Fiber2.3 g
Cholesterol8 mg


Fish is mostly eaten by the people of West Bengal and South India. There are many varieties of fish available in the Indian market which provides a good amount of protein and omega-3. People living in coastal areas enjoy fish as it is easily available to them.

NutrientValue Per Serving (100 g)
Protein22 g
Carbohydrates0 g
Fats12 g
Fiber0 g
Cholesterol63 mg

Mutton / Lamb

The only red meat which is eaten by Indians is mutton. Not only Muslims, but people of every religion love eating mutton. It is not a lean protein as it contains the same amount of fat as protein.

NutrientValue Per Serving (100 g)
Protein25 g
Carbohydrates0 g
Fats21 g
Fiber0 g
Cholesterol97 mg


The egg is one of the healthy Indian food which is eaten by people all over the world. It is easily available everywhere and is the cheapest source of protein available in the market. It is mostly eaten as a breakfast and as a post-workout meal.

NutrientValue Per Serving (1 Large)
Protein6 g
Carbohydrates0.6 g
Fats5 g
Fiber0 g
Cholesterol185 mg


  • The ingredients used to cook food makes it healthy or unhealthy.
  • Most Indian foods are rich in carbohydrates.
  • Any dish can be healthy as well as unhealthy depending upon its cooking style.

Frequently Asked Questions

Why is Indian food unhealthy?

Indian food consists of a lot of poor quality carbohydrates which includes a lot of sugar, flour-based products, snacks loaded with starch, loaves of bread, and white rice.

What is traditional Indian food?

Staple foods of Indian cuisine include pearl millet, rice, whole-wheat flour, and a variety of lentils, such as masoor, tuer (pigeon peas), urad (black gram), and moong (mung beans). Split lentils, or dal, are used extensively.

Which South Indian food is healthy?

Idlis are known as one of the healthiest breakfasts around the world. Make with a batter of lentils and rice, they are low on calories, filling, and tasty. Idlis are made by steaming, which makes sure your food is oil-free.

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