Best dals and curries for weight loss

PeakX · Best foods · Updated 2026-11-11

Ranked by protein for each 100 kcal, the number that keeps you full and protects muscle on a deficit. Butter chicken comes first; chole comes last.

1. Butter chicken251 kcal · 29 g protein · 1 katori · 200 g · 11.6 g per 100 kcal
2. Fish curry206 kcal · 21 g protein · 1 katori · 200 g · 10.2 g per 100 kcal
3. Chicken curry312 kcal · 24 g protein · 1 katori · 200 g · 7.6 g per 100 kcal
4. Mutton curry327 kcal · 24 g protein · 1 katori · 200 g · 7.2 g per 100 kcal
5. Egg curry217 kcal · 14 g protein · 2 eggs with gravy · 6.3 g per 100 kcal
6. Palak paneer247 kcal · 15 g protein · 1 katori · 150 g · 5.9 g per 100 kcal
7. Paneer bhurji275 kcal · 15 g protein · 1 katori · 120 g · 5.5 g per 100 kcal
8. Rajma209 kcal · 11 g protein · 1 katori · 150 g · 5.2 g per 100 kcal
9. Paneer butter masala304 kcal · 16 g protein · 1 katori · 150 g · 5.2 g per 100 kcal
10. Matar paneer270 kcal · 14 g protein · 1 katori · 150 g · 5.2 g per 100 kcal
11. Moong dal176 kcal · 9 g protein · 1 katori · 150 g · 5 g per 100 kcal
12. Dal makhani212 kcal · 10 g protein · 1 katori · 150 g · 4.7 g per 100 kcal
13. Dal tadka174 kcal · 8 g protein · 1 katori · 150 g · 4.6 g per 100 kcal
14. Sambar126 kcal · 6 g protein · 1 katori · 150 g · 4.6 g per 100 kcal
15. Kadhi152 kcal · 6 g protein · 1 katori · 150 g · 4.2 g per 100 kcal
16. Chole230 kcal · 9 g protein · 1 katori · 150 g · 3.9 g per 100 kcal

How to use the list

• Build meals from the top half. The bottom half still fits, in a measured portion.
• Numbers assume home recipes with 5–8 g of oil or ghee a serving. Restaurant versions often carry double.