Mutton Curry Calories per 100g: Recipe and Serving Guide

Mutton curry is a South Asian-style braise of goat meat, onions, tomatoes, yogurt, and warming spices, usually served hot with rice or flatbread. This boneless version is estimated at about 155 calories per 100 g, though the figure changes with the meat’s fat content and the finished curry’s weight.

Ingredients

2 lb (907 g) boneless goat meat, cut into 1½-inch (4 cm) cubes; goat is commonly sold as mutton in South Asian markets. Trim only large pieces of surface fat.
2 tbsp (30 ml) neutral oil, such as canola or sunflower oil.
2 medium yellow onions, finely chopped, about 2 cups (300 g).
2 tbsp (30 g) ginger-garlic paste, or 1 tbsp (15 g) finely grated ginger plus 1 tbsp (15 g) finely grated garlic.
1 medium green chile, slit lengthwise, optional.
1 tsp (5 g) ground cumin.
1 tsp (5 g) ground coriander.
1 tsp (3 g) ground turmeric.
1 tsp (2 g) Kashmiri chili powder or mild paprika, plus more to taste.
½ tsp (1 g) ground black pepper.
1 tsp (2 g) garam masala, divided.
2 medium ripe tomatoes, finely chopped, about 2 cups (300 g), or one 14.5 oz (411 g) can of diced tomatoes, drained.
½ cup (120 g) plain whole-milk yogurt, at room temperature.
1½ cups (355 ml) hot water, plus a little more if needed.
1½ tsp (8 g) fine salt, or to taste.
¼ cup (10 g) chopped fresh cilantro, for serving.
1 tbsp (15 ml) lemon juice, optional, to finish.

Instructions

Prepare the meat and aromatics. Pat the goat meat dry with paper towels so it browns instead of steaming. Cut the onions and tomatoes, measure the spices, and bring the yogurt out of the refrigerator while you work. Drying the meat is especially helpful if it has released liquid in its package; blot it again rather than adding that liquid to the hot pan.
Brown the goat, about 12 minutes. Heat the oil in a heavy, lidded Dutch oven or deep pot over medium-high heat. Add the meat in two batches, leaving space between pieces. Brown each batch on several sides for about 5–6 minutes, then transfer it to a plate. The pieces do not need to cook through at this point. Crowding the pot lowers the heat and causes the meat to release water, so take the extra few minutes to work in batches.
Cook the onions, about 10 minutes. Reduce the heat to medium and add the onions to the same pot. Stir and scrape up the browned bits. Cook for 8–10 minutes, until the onions are soft and deeply golden but not burnt. Add the ginger-garlic paste and optional green chile; cook for 1 minute, stirring continuously. If the base begins to stick before the onions soften, add 1 tablespoon of water and lower the heat slightly.
Bloom the spices and soften the tomatoes, about 8 minutes. Stir in the cumin, coriander, turmeric, chili powder, black pepper, and half the garam masala for 30 seconds. Add the tomatoes and salt, then cook for about 7 minutes, stirring and pressing the tomatoes with the spoon until they collapse into a thick, glossy base. If using fresh tomatoes that are less ripe, allow a few extra minutes for them to soften.
Add the yogurt and meat, about 3 minutes. Lower the heat. Stir a spoonful of the warm tomato mixture into the room-temperature yogurt, then add the loosened yogurt to the pot in two or three additions, stirring well each time. This gradual mixing helps reduce curdling. Return the browned goat and any plate juices to the pot and turn the pieces to coat them in the sauce.
Braise until tender, about 62 minutes. Pour in the hot water and bring the curry to a gentle simmer. Cover, reduce the heat to low, and cook for 55 minutes, stirring once or twice and checking that the liquid is barely bubbling. Uncover and simmer for 7 minutes to thicken the gravy, stirring more often as it reduces. If the meat is still firm, cover and continue simmering in 10-minute increments, adding a splash of hot water if the pot looks dry. Goat cuts vary, so tenderness—not the clock alone—determines when it is ready.
Check, rest, and finish, about 5 minutes. Check the thickest piece with a food thermometer. USDA FSIS lists 145°F (63°C) with a 3-minute rest as the safe minimum for whole cuts of goat; keep the curry covered off the heat for at least that rest. For a tender braise, the meat will usually cook beyond that minimum. Stir in the remaining garam masala and, if you like, lemon juice. Taste the gravy and adjust salt or chili before serving.

Tips

Choose the cut with the calorie estimate in mind. Shoulder is flavorful and often has more fat than a very lean leg cut. Trimming large visible fat and skimming excess oil from the finished curry can lower the total, while leaving rendered fat in the gravy makes it richer. The estimate of about 155 calories per 100 g is an approximation for this recipe, not a fixed value for every mutton curry.
Keep the yogurt smooth. Use plain, unsweetened yogurt at room temperature, turn the burner low, and mix a little hot sauce into it before adding it to the pot. If yogurt is unavailable, use ½ cup (120 ml) unsweetened coconut milk; it makes the curry less tangy and gives the gravy a mild coconut flavor.
Manage the heat and salt gradually. Kashmiri chili powder is usually chosen for color and gentle warmth, but brands vary. Start with the stated amount, then add more near the end if desired. If using a salty stock instead of water, reduce the salt at the beginning and adjust after the sauce has reduced.
Do not rush the browning or the braise. A crowded pot makes pale, steamed meat, while a hard boil can make the sauce splatter and the meat cook unevenly. Brown in batches, then keep the covered curry at a quiet simmer. If the sauce thickens before the meat is tender, add hot water rather than turning up the heat.

Serving Suggestions

Serve the curry hot with steamed basmati rice, roti, naan, or another flatbread to catch the gravy. A simple cucumber-and-yogurt raita or sliced cucumber, onion, and lemon offers a cool, fresh contrast; keep any side seasoning light so the spiced sauce remains the focus. Scatter cilantro over the curry just before serving. For a meal with more vegetables, add a side of sautéed greens, roasted cauliflower, or a crisp salad rather than thinning the curry with extra vegetables at the last minute.

The calorie estimate is for the curry itself, not rice, bread, or sides. To calculate a closer figure for your batch, add the calories from the particular meat and other ingredients you use, then divide by the weight of the finished edible curry in grams and multiply by 100. Weigh the meat and gravy together after cooking, with the pot excluded; this boneless recipe avoids the extra uncertainty of weighing bones. A larger amount of water can lower calories per 100 g by increasing the finished weight, but it does not remove calories from the pot.

Variations

Bone-in mutton curry: Replace the boneless meat with 2½ lb (1.13 kg) bone-in goat pieces. Bone-in cuts bring deep flavor, but they take longer to become tender and make the final edible yield harder to weigh. Begin checking after about 75 minutes of gentle braising and continue as needed. Do not count the bones as edible curry when calculating calories per 100 g.

Milder or hotter curry: Leave out the green chile and use mild paprika instead of chili powder for a gentler sauce. For more heat, add a finely chopped fresh chile with the ginger and garlic, or increase the chili powder a little at a time. Adding chili at the table is an easy option when diners prefer different heat levels.

Different tomato base: Canned diced tomatoes work when fresh tomatoes are out of season; drain them first so the sauce does not become watery. For a smoother gravy, blend the cooked onion-tomato base before returning the browned meat to the pot. Take care with hot liquid: let it cool slightly and blend in batches if using a countertop blender.

Regional spice direction: Mutton curry varies among households and regions, so there is no single required spice blend. For a warmer, more aromatic finish, add a small pinch of ground cardamom or cinnamon with the garam masala. These are optional accents, not substitutes for the main spices, and a little goes a long way.

Storage and Reheating

Refrigerate the curry within 2 hours of cooking. Divide a large pot into shallow, covered containers so it cools promptly, and keep it refrigerated for 3–4 days. The sauce may thicken as it chills because the meat and spices absorb some liquid; that is normal. Freeze portions in airtight freezer-safe containers for about 2–3 months for best quality. Thaw in the refrigerator overnight rather than leaving the curry on the counter.

Reheat only the amount you plan to serve, on the stove over medium-low heat with a splash of water, stirring occasionally. You can also use a microwave-safe covered dish, stirring partway through so the center heats evenly. USDA FSIS recommends reheating leftovers to 165°F (74°C); check several spots with a food thermometer. Bring the gravy back to a gentle simmer after the meat is hot, and avoid repeated cooling and reheating of the whole batch.

Frequently Asked Questions

How many calories are in mutton curry per 100 g?
This recipe is estimated at about 155 calories per 100 g of finished curry. The actual value depends on the cut and fat content of the goat, how much oil remains in the sauce, and how much water evaporates. Restaurant and home versions can differ substantially, so treat the estimate as a practical guide rather than a universal figure.

Does mutton mean goat or lamb in this recipe?
Here, mutton means goat meat, a common usage in South Asian cooking and markets. In some countries, mutton refers to mature sheep, while younger sheep meat is sold as lamb. Goat and sheep have different fat levels and flavors, so if you use sheep mutton or lamb, the cooking time and calorie estimate may change; simmer until the pieces are tender and check them with a thermometer.

Can I make the curry ahead?
Yes. Cook it fully, cool and refrigerate it promptly, then reheat it gently when needed. The spices have time to mingle as it rests, and the chilled gravy is easy to skim if a layer of fat rises to the top. Keep it refrigerated no longer than 3–4 days, and heat leftovers to 165°F (74°C) before serving.

Why is my mutton still tough after an hour?
Goat and mature sheep cuts vary, and connective tissue takes time to soften. Keep the pot covered at a gentle simmer and check again every 10 minutes; add hot water if the sauce is getting too thick. A rapid boil does not reliably speed up tenderizing and can leave the meat firm while the gravy reduces too far.

Can I use lamb instead of goat?
Yes. Lamb shoulder or leg can be used in the same quantity, although lamb may taste milder and can contain more or less fat depending on the cut. Start checking for tenderness at about 45 minutes of covered simmering, since some lamb pieces soften sooner than goat. Adjust the water and simmer time as needed, and expect the calories per 100 g to differ from the estimate for goat.

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