Homemade chicken curry is a delicious and filling meal that can be a nutritious part of a healthy diet. However, like with any food, it’s important to pay attention to portion sizes and calorie counts, especially if you are watching your weight or have certain dietary needs. So how many calories are actually in a serving of homemade chicken curry? The answer depends on the specific ingredients and amounts used in the recipe.
Factors That Affect Calorie Count
Several factors go into determining the calorie content of chicken curry:
Type of Curry Sauce
The curry sauce is a major contributor to calories. Making the sauce from scratch with mainly aromatic spices and small amounts of oil or coconut milk results in fewer calories than using a pre-made curry paste or sauce which can be high in fat and sodium. A tomato or yogurt based sauce will typically be lower in calories than a coconut milk-based curry.
Amount of Chicken
Chicken breast without skin is a lean protein source, while chicken thighs and legs with the skin on contain more fat and calories. A 135g portion of boneless, skinless chicken breast contains around 130 calories while the same amount of chicken thigh with skin has about 210 calories. The amount of chicken in your curry will impact the total calories per serving.
Extra Ingredients
Any additional ingredients beyond the chicken, vegetables and sauce will add to the calorie count. For example, cream or coconut milk boosts calories as does the oil used for cooking. Things like nuts, seeds, cheese, paneer or other mix-ins also increase the calories per serving.
Serving Size
Pay attention to the total amount of curry you eat per meal. A small 200g portion served with rice will have fewer calories than a larger 400g overloaded plate. Measuring your portions carefully will give you a more accurate calorie count.
Accompaniments
While the curry itself may not be too high in calories, what you eat it with impacts your total meal calories. Serving curry with rice, naan bread, papadums and fried starters like samosas or pakoras can really add up. Going easy on these accompaniments keeps your meal more figure-friendly.
Calories In Common Homemade Chicken Curry Recipes
Now let’s look at some typical homemade chicken curry recipes and their estimated calorie counts:
Simple Skinny Chicken Curry
This quick and healthy version uses just chicken breast, onions, tomatoes, spices and a small amount of oil.
Calories per 200g serving: Around 165 calories
Classic Chicken Curry with Sauce
Made with bone-in chicken thighs, onion, garlic, ginger, tomatoes, yogurt and spice mix.
Calories per 300g serving: Roughly 315 calories
Creamy Coconut Chicken Curry
Chicken breast with onion, garlic, coconut milk, cilantro and Indian spices.
Calories per 250g serving: Approximately 330 calories
Chicken Tikka Masala
Marinated chicken in a rich, creamy tomato and cashew sauce.
Calories per 350g serving: Around 390 calories
Thai Green Chicken Curry
Lean chicken and veggies in a green curry coconut sauce.
Calories per 300g serving: About 330 calories
Tips For Lightening Up Chicken Curry
If you’re looking to reduce the calorie content of your chicken curry, here are some tips:
– Use lean cuts of chicken like breast without skin and remove any visible fat or skin before cooking.
– Load up on low cal veggies like cauliflower, broccoli, spinach, tomatoes and mushrooms.
– Skip adding extra oil if the chicken releases moisture during cooking.
– Use Greek yogurt or low fat coconut milk instead of heavy cream.
– Cut back on high calorie mix-ins like cheese, nuts and dried fruit.
– Choose tomato, tikka masala or Thai green curry sauce over heavy korma or butter chicken sauce.
– Measure sauce portions instead of pouring freely from the pot.
– Enjoy with a small portion of brown Basmati rice instead of naan or rice pilaf.
– Steam or grill accompaniments instead of frying them.
General Guidelines
As a general rule of thumb, here are some calorie guidelines for homemade chicken curry:
– A 200g portion of simple chicken curry made with just spices, veggies and minimal oil will have around 165-200 calories.
– A 300g serving of classic chicken curry with sauce will contain about 300-350 calories.
– Richer curries with cream, nuts or coconut milk tend to have 350-400 calories per 300g serving.
– Accompaniments like rice, breads and fried snacks/appetizers can add 200-300+ calories.
– Consuming a smaller portion, using leaner ingredients and cooking with less fat are ways to reduce calories.
– Counting calories and controlling portions allows you to enjoy chicken curry as part of a healthy diet.
The Bottom Line
When prepared properly at home with wholesome ingredients, chicken curry can be a nutritious meal that fits into a balanced diet. The calorie content ranges widely based on the recipe, cooking method and portion size. In general, a 300g serving of homemade chicken curry contains approximately 300-400 calories by itself, but can reach 500-600 calories or more when accompanied by rice, bread, appetizers and other higher calorie additions. Being mindful of ingredients, portions and cooking techniques allows you to keep calories in check and enjoy all the delicious flavors of chicken curry without overdoing it.
