My Fit MenuHouston · Indian
Healthy options at Sangam Chettinad
What to order at Sangam Chettinad in Houston: 91 dishes from its menu, ranked by protein and calories.
1200 McKinney St, Houston · Menu read September 28, 2026 · Restaurant’s website
Best pick
Grilled Pomfret
From the menu · from the menu description.
Estimated Sangam Chettinad hasn’t published nutrition, so this is a range.
360–600calories (estimated range) · 10.0 g protein per 100 cal
36–60 gProtein
~6 gCarbs
~28 gFat
Best pick under every calorie limit
The most protein under each limit, counting the top of the range.
UNDER 500 CALKorameen Pulusu300–500 cal · 26–43 g protein
UNDER 600 CALGrilled Pomfret360–600 cal · 36–60 g protein
Most protein at Sangam Chettinad
| # | Dish | Calories | Protein | Carbs | Fat | Protein / 100 cal | Source |
|---|---|---|---|---|---|---|---|
| 1 | Sangam Special Grand MealMenu | 1,350–2,250 | 68–113 g | ~200 g | ~70 g | 5.0 g | Estimated |
| 2 | Tandoori Chicken (HALF)Tandoor | 488–813 | 45–75 g | ~10 g | ~40 g | 9.2 g | Estimated |
| 3 | NON Veg mealS – NORTH INDIANNON Veg mealS – NORTH INDIAN | 1,050–1,750 | 44–73 g | ~175 g | ~50 g | 4.1 g | Estimated |
| 4 | Non Veg MealS – SOUTH INDIANNon Veg MealS – SOUTH INDIAN | 1,013–1,688 | 41–69 g | ~170 g | ~48 g | 4.1 g | Estimated |
| 5 | SEAFOOD mealS – SOUTH INDIANSEAFOOD mealS – SOUTH INDIAN | 938–1,563 | 38–63 g | ~170 g | ~42 g | 4.0 g | Estimated |
Vegetarian picks
| # | Dish | Calories | Protein | Carbs | Fat | Protein / 100 cal | Source |
|---|---|---|---|---|---|---|---|
| 1 | ParRuppu ThalippuEntrees Veg | 285–475 | 14–23 g | ~50 g | ~12 g | 4.7 g | Estimated |
| 2 | Paneer Fried RiceMenu | 525–875 | 19–31 g | ~100 g | ~25 g | 3.6 g | Estimated |
| 3 | Paneer NoodlesMenu | 525–875 | 19–31 g | ~100 g | ~25 g | 3.6 g | Estimated |
| 4 | BisibelebathMenu | 375–625 | 11–19 g | ~85 g | ~12 g | 3.0 g | Estimated |
| 5 | Chana MasalaEntrees Veg | 338–563 | 11–18 g | ~55 g | ~20 g | 3.1 g | Estimated |
Every dish, best first
Mains, salads, sandwiches and breakfasts from the menu, best first. Dishes the menu only names come after the ones it describes, since their estimates are rougher. Starters, sides, desserts, drinks and plates for sharing aren’t ranked.
| # | Dish | Calories | Protein | Carbs | Fat | Protein / 100 cal | Source |
|---|---|---|---|---|---|---|---|
| 1 | Grilled PomfretMenu | 360–600 | 36–60 g | ~6 g | ~28 g | 10.0 g | Estimated |
| 2 | Tandoori Chicken (HALF)Tandoor | 488–813 | 45–75 g | ~10 g | ~40 g | 9.2 g | Estimated |
| 3 | Saag (Chicken)Entrees Non-Veg | 338–563 | 29–48 g | ~15 g | ~26 g | 8.4 g | Estimated |
| 4 | Chettinad Curry (Chicken)Sangam Authentic Entrees Non-Veg | 375–625 | 29–48 g | ~15 g | ~32 g | 7.6 g | Estimated |
| 5 | Kadai (Chicken)Entrees Non-Veg | 375–625 | 29–48 g | ~15 g | ~32 g | 7.6 g | Estimated |
| 6 | Korameen PulusuMenu | 300–500 | 26–43 g | ~14 g | ~22 g | 8.5 g | Estimated |
| 7 | Goat SukkaMenu | 390–650 | 29–48 g | ~12 g | ~36 g | 7.3 g | Estimated |
| 8 | Karaikudi Nattu Kozhi MasalaMenu | 390–650 | 29–48 g | ~18 g | ~32 g | 7.3 g | Estimated |
| 9 | Sangam Spl Mutton MasalaMenu | 450–750 | 30–50 g | ~16 g | ~42 g | 6.7 g | Estimated |
| 10 | Sangam Spl Mutton Chops MasalaMenu | 480–800 | 32–53 g | ~14 g | ~46 g | 6.6 g | Estimated |
| 11 | Tikka Masala (Chicken)Entrees Non-Veg | 413–688 | 29–48 g | ~18 g | ~36 g | 6.9 g | Estimated |
| 12 | Vindaloo (Chicken)Entrees Non-Veg | 390–650 | 27–45 g | ~25 g | ~30 g | 6.9 g | Estimated |
| 13 | Madurai Chicken SalnaMenu | 360–600 | 26–43 g | ~16 g | ~30 g | 7.1 g | Estimated |
| 14 | Chili FishMenu | 315–525 | 24–40 g | ~18 g | ~24 g | 7.6 g | Estimated |
| 15 | Sangam spl Meen curryMenu | 323–538 | 24–40 g | ~14 g | ~26 g | 7.4 g | Estimated |
| 16 | Sangam spl NANDu MasalaMenu | 285–475 | 23–38 g | ~14 g | ~22 g | 7.9 g | Estimated |
| 17 | Sangam spl shrimp masalaMenu | 315–525 | 23–38 g | ~16 g | ~26 g | 7.1 g | Estimated |
| 18 | Sangam spl NANDu peratalMenu | 270–450 | 23–38 g | ~10 g | ~22 g | 8.3 g | Estimated |
| 19 | Karuvadu Kathirikai kulambuMenu | 315–525 | 20–33 g | ~20 g | ~26 g | 6.2 g | Estimated |
| 20 | Chicken Fried RiceMenu | 525–875 | 23–38 g | ~100 g | ~22 g | 4.3 g | Estimated |
| 21 | Chicken NoodlesMenu | 525–875 | 23–38 g | ~100 g | ~22 g | 4.3 g | Estimated |
| 22 | Shrimp Fried RiceMenu | 488–813 | 19–31 g | ~100 g | ~20 g | 3.8 g | Estimated |
| 23 | Shrimp NoodlesMenu | 488–813 | 19–31 g | ~100 g | ~20 g | 3.8 g | Estimated |
| 24 | Chettinad Egg MasalaSangam Authentic Entrees Non-Veg | 300–500 | 15–25 g | ~15 g | ~30 g | 5.0 g | Estimated |
| 25 | Keema parottaBreads | 540–900 | 23–38 g | ~70 g | ~36 g | 4.2 g | Estimated |
| 26 | Chicken BiriyaniBiriyani | 638–1,063 | 30–50 g | ~110 g | ~30 g | 4.7 g | Estimated |
| 27 | Nattu Kozhi BiriyaniBiriyani | 638–1,063 | 30–50 g | ~110 g | ~30 g | 4.7 g | Estimated |
| 28 | ParRuppu ThalippuEntrees Veg | 285–475 | 14–23 g | ~50 g | ~12 g | 4.7 g | Estimated |
| 29 | Shrimp BiriyaniBiriyani | 600–1,000 | 26–44 g | ~110 g | ~25 g | 4.4 g | Estimated |
| 30 | Paneer Fried RiceMenu | 525–875 | 19–31 g | ~100 g | ~25 g | 3.6 g | Estimated |
| 31 | Paneer NoodlesMenu | 525–875 | 19–31 g | ~100 g | ~25 g | 3.6 g | Estimated |
| 32 | Egg Fried RiceMenu | 488–813 | 15–25 g | ~100 g | ~20 g | 3.1 g | Estimated |
| 33 | Egg NoodlesMenu | 488–813 | 15–25 g | ~100 g | ~20 g | 3.1 g | Estimated |
| 34 | Masala Egg OmeletMenu | 240–400 | 14–23 g | ~8 g | ~24 g | 5.6 g | Estimated |
| 35 | Lamb BiriyaniBiriyani | 675–1,125 | 34–56 g | ~110 g | ~35 g | 5.0 g | Estimated |
| 36 | Mutton BiriyaniBiriyani | 675–1,125 | 34–56 g | ~110 g | ~35 g | 5.0 g | Estimated |
| 37 | Seeraga Samba Goat Special BiriyaniBiriyani | 675–1,125 | 34–56 g | ~110 g | ~35 g | 5.0 g | Estimated |
| 38 | Muttai PoriyalMenu | 225–375 | 14–23 g | ~7 g | ~22 g | 6.0 g | Estimated |
| 39 | BisibelebathMenu | 375–625 | 11–19 g | ~85 g | ~12 g | 3.0 g | Estimated |
| 40 | Idli Curry Combo (3 pCs)Menu | 638–1,063 | 26–44 g | ~90 g | ~35 g | 4.1 g | Estimated |
| 41 | Keema DosaMenu | 638–1,063 | 26–44 g | ~70 g | ~45 g | 4.1 g | Estimated |
| 42 | Plain Dosa Curry ComboMenu | 600–1,000 | 23–38 g | ~80 g | ~35 g | 3.8 g | Estimated |
| 43 | Chana MasalaEntrees Veg | 338–563 | 11–18 g | ~55 g | ~20 g | 3.1 g | Estimated |
| 44 | Kothu parottaBreads | 585–975 | 21–35 g | ~80 g | ~38 g | 3.6 g | Estimated |
| 45 | Egg BiriyaniBiriyani | 563–938 | 19–31 g | ~110 g | ~25 g | 3.3 g | Estimated |
| 46 | Veechu parottaBreads | 390–650 | 11–18 g | ~62 g | ~24 g | 2.7 g | Estimated |
| 47 | Curd RiceMenu | 300–500 | 9–15 g | ~70 g | ~8 g | 3.0 g | Estimated |
| 48 | Veg Fried RiceMenu | 450–750 | 9–15 g | ~100 g | ~18 g | 2.0 g | Estimated |
| 49 | Veg NoodlesMenu | 450–750 | 9–15 g | ~100 g | ~18 g | 2.0 g | Estimated |
| 50 | Aloo Gobi MasalaEntrees Veg | 300–500 | 8–13 g | ~45 g | ~20 g | 2.5 g | Estimated |
| 51 | Ghee Mini IdliIdli | Tomato Chutney | Coconut Chutney | Coriander Chutney | 300–500 | 8–13 g | ~60 g | ~15 g | 2.5 g | Estimated |
| 52 | SambarEntrees Veg | 225–375 | 11–18 g | ~40 g | ~10 g | 4.7 g | Estimated |
| 53 | Kal dosa Curry Combo (3 pCs)Menu | 675–1,125 | 26–44 g | ~100 g | ~40 g | 3.9 g | Estimated |
| 54 | Idiyappam Combo (3 pCs)Menu | 488–813 | 9–15 g | ~110 g | ~18 g | 1.8 g | Estimated |
| 55 | Paneer BiriyaniBiriyani | 600–1,000 | 19–31 g | ~110 g | ~30 g | 3.1 g | Estimated |
| 56 | Mini Ghee Podi IdliIdli | Tomato Chutney | Coconut Chutney | Coriander Chutney | 338–563 | 8–13 g | ~60 g | ~20 g | 2.2 g | Estimated |
| 57 | Sangam KurmaEntrees Veg | 338–563 | 8–13 g | ~25 g | ~36 g | 2.2 g | Estimated |
| 58 | 2 Idlis with 2 VadasMenu | 563–938 | 15–25 g | ~100 g | ~30 g | 2.7 g | Estimated |
| 59 | Chettinad (Veg)Entrees Veg | 285–475 | 8–13 g | ~30 g | ~24 g | 2.6 g | Estimated |
| 60 | Vegetable BiriyaniBiriyani | 525–875 | 11–19 g | ~120 g | ~20 g | 2.1 g | Estimated |
| 61 | Plain Biriyani (Kuska)Biriyani | 450–750 | 8–13 g | ~110 g | ~15 g | 1.7 g | Estimated |
| 62 | Lemon RiceMenu | 338–563 | 6–10 g | ~80 g | ~10 g | 1.8 g | Estimated |
| 63 | Sambar Idli (2 Pcs)Idli | Tomato Chutney | Coconut Chutney | Coriander Chutney | 263–438 | 8–13 g | ~60 g | ~8 g | 2.9 g | Estimated |
| 64 | Sambar Mini IdliIdli | Tomato Chutney | Coconut Chutney | Coriander Chutney | 263–438 | 8–13 g | ~60 g | ~8 g | 2.9 g | Estimated |
| 65 | Tamarind RiceMenu | 360–600 | 6–10 g | ~85 g | ~12 g | 1.7 g | Estimated |
| 66 | Butter MasalaEntrees Veg | 375–625 | 6–10 g | ~25 g | ~42 g | 1.6 g | Estimated |
| 67 | Poori Combo (2 pCs)Breads | 525–875 | 9–15 g | ~100 g | ~28 g | 1.7 g | Estimated |
| 68 | Plain Dosa WITH 2 IdlisMenu | 600–1,000 | 15–25 g | ~140 g | ~20 g | 2.5 g | Estimated |
| 69 | AviyalEntrees Veg | 263–438 | 6–10 g | ~25 g | ~24 g | 2.3 g | Estimated |
| 70 | Kadai Masala (Veg)Entrees Veg | 263–438 | 6–10 g | ~30 g | ~22 g | 2.3 g | Estimated |
| 71 | Idli (3 pcs)Idli | Tomato Chutney | Coconut Chutney | Coriander Chutney | 225–375 | 8–13 g | ~60 g | ~5 g | 3.3 g | Estimated |
| 72 | Mini IdliIdli | Tomato Chutney | Coconut Chutney | Coriander Chutney | 225–375 | 8–13 g | ~60 g | ~5 g | 3.3 g | Estimated |
| 73 | SaagEntrees Veg | 225–375 | 8–13 g | ~20 g | ~20 g | 3.3 g | Estimated |
| 74 | Sangam Special Grand MealMenu | 1,350–2,250 | 68–113 g | ~200 g | ~70 g | 5.0 g | Estimated |
| 75 | Aappam Combo (3 pCs)Menu | 525–875 | 8–13 g | ~120 g | ~22 g | 1.4 g | Estimated |
| 76 | NON Veg mealS – NORTH INDIANNON Veg mealS – NORTH INDIAN | 1,050–1,750 | 44–73 g | ~175 g | ~50 g | 4.1 g | Estimated |
| 77 | Non Veg MealS – SOUTH INDIANNon Veg MealS – SOUTH INDIAN | 1,013–1,688 | 41–69 g | ~170 g | ~48 g | 4.1 g | Estimated |
| 78 | Ennai Kathirikai KulambuEntrees Veg | 263–438 | 5–8 g | ~30 g | ~24 g | 1.7 g | Estimated |
| 79 | VindalooEntrees Veg | 263–438 | 5–8 g | ~40 g | ~20 g | 1.7 g | Estimated |
| 80 | SEAFOOD mealS – SOUTH INDIANSEAFOOD mealS – SOUTH INDIAN | 938–1,563 | 38–63 g | ~170 g | ~42 g | 4.0 g | Estimated |
| 81 | Karaikudi Poondu KulambuEntrees Veg | 240–400 | 5–8 g | ~25 g | ~22 g | 1.9 g | Estimated |
| 82 | VendAKkai Puli KulambuEntrees Veg | 225–375 | 5–8 g | ~25 g | ~20 g | 2.0 g | Estimated |
| 83 | Chole BaturaBreads | 675–1,125 | 17–28 g | ~120 g | ~36 g | 2.4 g | Estimated |
| 84 | Plain Dosa with 2 VadasMenu | 675–1,125 | 17–28 g | ~130 g | ~35 g | 2.4 g | Estimated |
| 85 | Sangam Vatha KulambuEntrees Veg | 225–375 | 4–6 g | ~25 g | ~20 g | 1.7 g | Estimated |
| 86 | Parotta Combo (2 pCS)Breads | 638–1,063 | 11–18 g | ~110 g | ~38 g | 1.6 g | Estimated |
| 87 | Veg mealS – NORTH INDIANVeg mealS – NORTH INDIAN | 863–1,438 | 23–38 g | ~185 g | ~32 g | 2.6 g | Estimated |
| 88 | Available on Saturday & SundayMenu | 900–1,500 | 23–38 g | ~195 g | ~32 g | 2.5 g | Estimated |
| 89 | Veg mealS – SOUTH INDIANVeg mealS – SOUTH INDIAN | 825–1,375 | 21–35 g | ~180 g | ~30 g | 2.5 g | Estimated |
| 90 | Karaikudi Nattu Kozhi VaruvalSangam Authentic Entrees Non-Veg | 338–702 | 26–54 g | ~12 g | ~34 g | 7.7 g | Estimated |
| 91 | Chef’s Special Biriyani of the DayBiriyani | 553–1,148 | 26–54 g | ~110 g | ~30 g | 4.7 g | Estimated |
Where these numbers come from
These restaurants don’t publish nutrition, so every number here is Estimated. My Fit Menu reads each restaurant’s own online menu and adds up typical restaurant portions of each dish’s ingredients. Estimates are always ranges: ±25% when the menu describes the dish, ±35% when it only names it. Tap a label to see the menu it came from.
“Best” means the most protein inside a moderate calorie range: 400–650 calories and a 40 g protein target, the same formula as the app’s Fat-loss goal. Portions vary and menus change, so confirm with the restaurant, and never rely on these for allergies.
Own one of these restaurants? Email hello@myfitmenu.health to correct your numbers, share your own nutrition, or remove your page. How we read menus: MyFitMenuBot.
See what fits near you
My Fit Menu ranks every dish at Sangam Chettinad and the places around it for your own calorie and protein goals. No account needed.
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