Curry ranked by protein density
| Product | kcal/100g | Protein/100kcal | Carbs/100kcal | Fat/100kcal |
|---|---|---|---|---|
| Centra Tikka Chicken Pieces 150g | 120 | 20g | 1g | 1.7g |
| Subway Chicken Tikka (filling) | 125 | 19.9g | 2g | 1.6g |
| Denny Deli Style Chicken Tikka Pieces 140g | 134 | 19.7g | 1.6g | 1.3g |
| Lidl Birchwood Tikka Chicken Sizzle Steaks 350g | 124 | 19.4g | 1.6g | 1.7g |
| Lidl Birchwood Tikka Chicken Sizzle Steaks 600g | 124 | 19.3g | 1.6g | 1.7g |
| Dunnes Stores Chicken Tikka Pieces 240g | 121 | 19g | 2g | 1.8g |
| Lidl Birchwood Tikka Chicken Sizzle Steaks 300g | 158 | 18.6g | 2g | 1.9g |
| Fit Foods Protein Pots Tikka Chicken 155g | 140 | 17.3g | 4.2g | 1.5g |
| Lean Supper Club Chicken Curry Fried Rice | 102 | 14.8g | 4g | 2.9g |
| SuperValu Signature Taste Monkfish Fillets with Coconut Curry Sauce 230g | 96 | 13.6g | 4.1g | 3.1g |
| Quorn Meat Free Tikka Chicken Sliced Fillets 140g | 101 | 12.7g | 5.4g | 1.9g |
| Lidl Birchwood Tikka Chicken Stir Fry 535g | 140 | 12.6g | 3.2g | 3.8g |
| Lidl Deluxe Scottish Mussels In Green Thai Curry Sauce 450g | 48 | 11.9g | 6.7g | 2.5g |
| Tasty Grub Club Tasty Chicken Curry with Rice 400g | 107 | 11g | 10.4g | 1.3g |
| Lidl Chef Select Chicken Curry 1kg | 79 | 10.9g | 9.8g | 1.8g |
| Lidl Chef Select Classics Chicken Curry 800g | 79 | 10.9g | 9.9g | 1.8g |
| Birds Eye Restaurant Favourites 2 Chicken in Sweet Korma Sauce | 115 | 10.7g | 3.4g | 4.8g |
| Aldi The Fishmonger King Prawns in Thai Green Curry 138g | 99 | 10.4g | 4.5g | 4.4g |
| Lidl Chef Select Chicken Curry 450g | 142 | 10.1g | 7.5g | 2.5g |
| NutriQuick Authentic Chicken Curry 370g | 100 | 10g | 10g | 1.8g |
| Fit Foods Thai Green Chicken Curry Big Eat 500g | 125 | 9.9g | 4.4g | 4.6g |
| John West Tuna in Mild Curry Sauce 300g | 146 | 9.6g | 2.5g | 5.6g |
| Lidl Chef Select Thai Green Curry with Jasmine Rice 380g | 105 | 9.5g | 10.9g | 1.7g |
| Camile Thai Chu Chee Curry with Chicken | 477 | 9.4g | 5.9g | 4g |
| Camile Thai Feel Good Chu Chee Curry with Chicken | 416 | 9.4g | 5g | 4.3g |
| Camile Thai Feel Good Red Curry with Chicken | 417 | 9.4g | 5.3g | 4.3g |
| Camile Thai Feel Good Massaman Curry with Chicken | 423 | 9.2g | 5.4g | 4.3g |
| Camile Thai Feel Good Green Curry with Chicken | 432 | 9g | 5.8g | 4.2g |
| Fit Foods Thai Green Chicken Curry 400g | 119 | 8.9g | 11.3g | 2.1g |
| Fit Foods Panang Chicken Curry Meal 400g | 116 | 8.6g | 5.5g | 4.4g |
| Subway Chicken Tikka Sub on Hearty Italian Bread | 163 | 8.6g | 13.9g | 1.2g |
| Camile Thai Chu Chee Curry with Beef | 511 | 8.4g | 5.5g | 4.7g |
| Quorn Chef's Selection Meat Free Thai Green Curry 500g | 75 | 8.4g | 7.6g | 3.2g |
| Fit Foods Chicken Tikka Masala 400g | 108 | 8.2g | 10g | 2.6g |
| Avonmore Chicken Masala High Protein Soup 400g | 55 | 8g | 14.2g | 0.9g |
| Avonmore Tikka masala high protein soup | 55 | 8g | 14.2g | 0.9g |
| Lidl Chef Select Thai Green Chicken Curry with Jasmine Rice 380g | 123 | 8g | 8.4g | 3.5g |
| Camile Thai Chu Chee Curry with Duck | 468 | 7.9g | 6.4g | 4.5g |
| Supper Club Railway Mutton Curry 340g | 104 | 7.7g | 6.6g | 4.7g |
| Supper Club Chicken Korma 325g | 154 | 7.6g | 2.8g | 6.2g |
| Fit Foods Chicken Korma with Brown Rice 400g | 111 | 7.5g | 11.7g | 2.3g |
| Lidl Chef Select Chicken Tikka Wrap 320g | 180 | 7.5g | 11.2g | 2.3g |
| Lidl Chef Select Mango Chicken Curry with Rice 450g | 118 | 7.5g | 9.7g | 3.2g |
| Aldi Inspired Cuisine Protein Chicken Tikka Masala 380g | 106 | 7.4g | 11.8g | 2.3g |
| Centra Freshly Prepared Mild Chicken Curry 450g | 115 | 7.2g | 13g | 1.9g |
| SuperValu Mild Chicken Curry 450g | 115 | 7.2g | 13g | 1.9g |
| Tesco Calorie Controlled Chicken Tikka Masala with Pilau Rice 380g | 103 | 7.1g | 13.2g | 1.8g |
| Batchelors Express Soupfulls Chicken Balti 300g | 161 | 6.9g | 16g | 0.9g |
| Knorr Indian Korma Curry Cooking Kit 185g | 161 | 6.8g | 9.9g | 3.6g |
| Quorn Tasty Tikka Masala 225g | 77 | 6.8g | 10.9g | 2.6g |
Showing the top 50 of the 292 curry products that carry a comparable calorie figure, ranked by protein per 100 calories. Figures per label, sourced from Open Food Facts and tracker user logs.
What the curry numbers show
Median across all 292 of them is 3.6g of protein per 100 calories. 20 clear 10g of protein per 100 calories — about one in 15, and 10g is the line Keith uses for a food that pays for its calories.
Calories run from 29 to 623 per 100g inside this one group, a 21-fold spread, so “curry” on its own tells you almost nothing about what a portion costs you.
Own-brand is not the compromise here. The supermarket own-label median is 4.9g of protein per 100 calories across 95 products, against 3.2g for the 197 name-brand ones.
Lidl is the only Irish chain with enough own-label curry to compare fairly — 59 products at a median of 5g per 100 calories. Everywhere else this is a name-brand shelf.
What to actually pick
Most of what is sold as curry is not a protein food. The 20 that clear 10g per 100 calories sit at the top of the table and are the exceptions, not the rule.
34 of the 292 carry 400 calories or more per 100g — the ones worth weighing rather than eyeballing.
Where this fits
Only one chain carries enough of this own-label to break out separately, so Lidl Curry is the one sub-page here, next to everything else Lidl sells.
If the real question is what to put on the plate, there is a week of Irish meals with the numbers already done.
For one specific product rather than the whole group, the 20,000-product database is searchable on Calories in Ireland, and the same figures are built into the free calorie tracker.
Real curry products with a photo
Real barcode-matched products with a confirmed photo — the same rule as Calories in Ireland: a photo only shows where we have a confirmed Open Food Facts match, never a guessed stock image.
Curry by store
Browse by store
FAQ
How many curry products are in this database?
We track 292 curry products across Irish supermarkets and brands. 292 of them carry 20 calories or more per 100g, which is the point below which protein per 100 calories stops being a real number, so those are the ones ranked and averaged here.
What's the most protein-dense curry product?
The table is sorted highest protein per 100 calories first, so the answer is the top row. The more useful number is that the median for the whole group is 3.6g per 100 calories and 20 products clear 10g — that tells you whether curry is worth buying for protein at all, which protein per 100g does not.