Kashmiri Rogan Josh Lamb Curry
Rogan josh is a luxurious gem of Kashmiri cooking: pieces of lamb or veal slow-cooked in an aromatic red sauce of Kashmiri chilli, yoghurt, ginger, fennel and cardamom. Its glycemic index does not apply because it contains no starch, and it is a warming winter meal that supports strength and immunity.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Eat the tender meat with a fork together with the aromatic sauce, and keep to half a wholemeal roti to keep blood sugar steady.
Best preparation methods
The secret of authentic rogan josh is slow-cooking the meat in yoghurt with mustard oil or natural ghee and Kashmiri spices; the original Kashmiri recipe uses no onion or garlic.
Important Nutritional Note
Lamb is rich in haem iron, zinc and vitamin B12, and the fennel and ginger in the sauce help digest the fat of red meat and prevent bloating.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (250 g) |
|---|---|---|
| Calories | 136 kcal | 340 kcal |
| Protein | 12.4 g | 31 g |
| Carbohydrate | 1.6 g | 4 g |
| Available carbohydrate | 1.1 g | 2.8 g |
| Fat | 8.8 g | 22 g |
| Dietary fibre | 0.5 g | 1.2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 136 kcal per 100 g, ranking 8 of 10 in Indian dishes (lowest first).
Related foods from the same family:
Frequently asked questions
Does rogan josh curry raise blood sugar?
Not at all: it is meat, spices and yoghurt, free of fast starch, and its glycemic index does not apply.
How many calories and how much protein are in a 250 g portion of rogan josh?
The portion provides about 340 kcal, 31 g of pure protein, 22 g of natural fat and less than 4 g of carbohydrate from the spices.
What gives rogan josh its distinctive deep red colour?
Natural Kashmiri chilli and the traditional root ratanjot, a natural colour completely free of artificial dyes.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.