Sri Lankan Healing Foods: Rice and Curry, Dal, Fish and Greens
Sri Lankan rice and curry is a meal of many small dishes: rice with dal, a fish or meat curry, several vegetable curries and a mallum of finely shredded greens. This World Healing Foods guide covers healthy Sri Lankan food and what research says. For related cooking across the strait, see South Indian healing foods. This page describes traditional foods and what research says about them. Foods support an overall healthy pattern; they do not treat any disease.
Food culture at a glance
A typical plate has more vegetable dishes than meat. WHO advises that carbohydrates come primarily from whole grains, vegetables, fruits and pulses. (WHO) Red rice and brown rice are whole grains. (Whole Grains Council)
Top healing foods and what research says
| Food | What it offers | Evidence strength |
|---|---|---|
| Red rice | Red rice and brown rice are whole grains. (Whole Grains Council) | Strong |
| Parippu (red lentil dal) | pulses; plant iron (NIH ODS) | Strong (nutrient source) |
| Fish ambul thiyal (sour fish curry) | tuna; EPA and DHA omega-3s (NIH ODS) | Strong (nutrient source) |
| Gotu kola and kale mallum | leafy greens; fiber (Mayo Clinic) | Strong (vegetables) |
| Vegetable curries (beans, pumpkin, okra) | vegetables; fiber (Mayo Clinic) | Strong (vegetables) |
| Chickpeas (kadala) | pulses; fiber (Mayo Clinic) | Strong (fiber) |
| Mung beans (mun eta) | pulses; plant iron (NIH ODS) | Strong (nutrient source) |
| Plain curd (buffalo yogurt) | calcium (NIH ODS) | Strong (nutrient source) |
| Ginger and spices | ginger may be helpful for pregnancy nausea (NIH NCCIH) | Moderate (specific uses) |
| Fresh fruit (papaya, banana, mango) | soluble fiber is found in fruits such as bananas (Mayo Clinic) | Strong (fruit) |
Regional food lists
Everyday rice and curry
- Red rice with parippu
- Two or three vegetable curries (green beans, pumpkin, jackfruit)
- Gotu kola or kale mallum
- A small fish curry
Coastal and southern
- Fish ambul thiyal (dry sour tuna curry)
- Grilled fish with lime
- Kiri hodi (coconut milk gravy) as a small amount
Breakfast and snacks
- String hoppers with dal and greens
- Boiled chickpeas (kadala) with onion and chili
- Kiribath (milk rice) as an occasional treat
Evidence notes
- Pulses: NIH lists lentils and beans among sources of plant iron, which the body absorbs better with vitamin C foods such as lime and tomatoes. (NIH ODS)
- Fish: tuna and other fish provide EPA and DHA omega-3s. (NIH ODS)
- Fiber: Mayo Clinic says soluble fiber, found in oats, peas, beans, apples and citrus fruits, can help lower cholesterol and blood sugar. (Mayo Clinic)
Watch-outs
- Coconut: many curries use coconut milk and coconut oil. WHO advises that unsaturated fats (found in fish, avocado, nuts and olive, canola, soybean and sunflower oils) are preferable to saturated fats (found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard). (WHO)
- Salt: USDA FoodData Central lists about 2,330 mg of sodium in 1 teaspoon (6 g) of table salt (FDC ID 173468) (USDA FoodData Central); dried fish and Maldive fish add more. WHO recommends adults eat less than 2,000 mg of sodium a day. (WHO)
- Sugar and fried snacks: sweet milk tea, kavum and fried short eats. WHO advises keeping free sugars, including sugars in syrups, honey and fruit juices, under 10% of daily energy. (WHO)
Building a balanced Sri Lankan plate
WHO advises everyone older than 10 to aim for at least 400 grams of fruits and vegetables and at least 25 grams of naturally occurring dietary fibre a day, with lesser amounts for younger children. (WHO)
Mayo Clinic says foods with fiber may help you stay at a healthy weight and may lower the risk of diabetes, heart disease and some types of cancer. High-fiber foods also tend to be more filling, so you may eat less and stay satisfied longer. (Mayo Clinic)
NIH notes that teen girls and women with heavy periods, pregnant women and teens, and infants are more likely than others to have trouble getting enough iron, and that people who do not eat meat, poultry or seafood need almost twice as much iron because the body does not absorb plant (nonheme) iron as well. Pulse-based meals may support iron intake for these groups, especially when paired with vitamin C foods. (NIH ODS)
Mayo Clinic says choosing unsaturated fats in place of saturated fats can improve blood cholesterol, which may lower the risk of heart disease. It suggests using plant-based oils such as extra-virgin olive oil instead of butter or lard, and limiting processed foods that often contain saturated fat. (Mayo Clinic)
WHO advises limiting free sugars to less than 10% of total daily energy, about 50 grams (12 level teaspoons) for a person eating about 2,000 calories a day. Free sugars include sugars added by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups and fruit juices. (WHO)
To keep sodium down, Mayo Clinic suggests replacing salt with fresh or dried herbs, spices, and citrus zest and juice, and limiting condiments. (Mayo Clinic) WHO recommends adults eat less than 2,000 mg of sodium a day, equivalent to less than 5 grams of salt, or just under a teaspoon. (WHO)
How to try it
- Fill half the plate with vegetable curries and mallum
- Choose red rice over white rice
- Use less coconut milk, or a light version, in curries
- Keep short eats and sweet tea occasional
Related: legumes and beans and type 2 diabetes.
Nearby cuisines: South Indian healing foods · Pakistani and Bangladeshi healing foods · Malaysian healing foods · Bengali and East Indian healing foods
Infographic
Related on HealAtlas: World Healing Foods hub · South Indian healing foods · Malaysian healing foods · Legumes and beans
FAQ
Is Sri Lankan food healthy?
A rice-and-curry plate with red rice, dal, fish and several vegetable dishes can support an overall healthy diet. WHO advises getting most carbohydrates from whole grains, vegetables, fruits and pulses; watch coconut milk, salt and sweet tea. (WHO)
Is red rice a whole grain?
Yes. Red rice and brown rice are whole grains. (Whole Grains Council)
Is coconut milk healthy?
Coconut milk is high in saturated fat. WHO lists coconut oil among saturated fats and advises preferring unsaturated fats, so use smaller amounts. (WHO)
Is parippu (dal) a good source of iron?
Lentils are a source of plant iron, according to NIH, and the body absorbs it better with vitamin C foods. (NIH ODS)
Is gotu kola mallum healthy?
Mallum is finely shredded leafy greens, lightly cooked with a little coconut. Leafy greens add fiber, and Mayo Clinic says fiber-rich foods may help you stay at a healthy weight; keep the coconut to a small amount. (Mayo Clinic)
Sources
- Mayo Clinic. Sodium: How to tame your salt habit. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/sodium/art-20045479 (accessed Oct 25, 2026)
- World Health Organization. Healthy diet fact sheet. https://www.who.int/news-room/fact-sheets/detail/healthy-diet (accessed Oct 25, 2026)
- World Health Organization. Sodium reduction fact sheet. https://www.who.int/news-room/fact-sheets/detail/sodium-reduction (accessed Oct 25, 2026)
- Mayo Clinic. Dietary fiber: Essential for a healthy diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 (accessed Oct 25, 2026)
- NIH Office of Dietary Supplements. Iron: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Iron-Consumer/ (accessed Oct 25, 2026)
- NIH Office of Dietary Supplements. Calcium: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Calcium-Consumer/ (accessed Oct 25, 2026)
- NIH Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/ (accessed Oct 25, 2026)
- NCCIH (NIH). Ginger: Usefulness and Safety. https://www.nccih.nih.gov/health/ginger (accessed Oct 25, 2026)
- Mayo Clinic. Dietary fats: Know which types to choose. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550 (accessed Oct 25, 2026)
- USDA FoodData Central. Salt, table, SR Legacy FDC ID 173468 (38,800 mg sodium per 100 g; 1 teaspoon = 6 g). https://fdc.nal.usda.gov/food-search/?query=salt%20table (accessed Oct 25, 2026)
- Oldways Whole Grains Council. Whole Grains A to Z (includes teff, brown rice and colored rice such as red rice). https://wholegrainscouncil.org/whole-grains-101/whole-grains-z (accessed Oct 25, 2026)