Calories in Tandoori Chicken: Nutrition, Portions, and Diet Tips
Calories in Tandoori Chicken: Nutrition, Portions, and Diet Tips
Tandoori Chicken has 205.0 kcal per 100 g, along with 27.4 g protein, 0.0 g carbohydrate, and 9.7 g fat. One serving, which is 1 leg piece (about 140 g), gives 287.0 kcal, 38.4 g protein, 0.0 g carbohydrate, and 13.6 g fat. These numbers are for dark meat that is cooked and roasted, so the marinade and the sides you add on the plate can change what your meal really adds up to.
Nutrition Facts for Tandoori Chicken
The table below uses USDA data for Chicken, broilers or fryers, dark meat, meat only, cooked, roasted (fdcId 171069).
| Food | Calories (kcal) | Protein (g) | Carbohydrate (g) | Fat (g) |
|---|---|---|---|---|
| Tandoori Chicken per 100 g | 205.0 | 27.4 | 0.0 | 9.7 |
| Tandoori Chicken per 1 leg piece (about 140 g) | 287.0 | 38.4 | 0.0 | 13.6 |
Because the carbohydrate value is 0.0 g, most of the energy in plain tandoori chicken comes from protein and fat. The fat figure is 9.7 g per 100 g and 13.6 g per serving, so anyone watching total daily fat should keep an eye on how many leg pieces go onto one plate.
Tandoori Chicken Portions in Pakistani Kitchens
On this page, one serving is 1 leg piece (about 140 g). That is roughly the size of a single tandoori leg from a standard clay oven, before any extra chutney or raita is added. In many Pakistani homes and dhabas, a dinner plate might carry two leg pieces with naan and salad, so the second piece is worth counting when you plan the rest of the day.
Portion talk matters more than the food itself. A 100 g portion is smaller than the 1 leg piece (about 140 g) serving used here, so if you weigh your food you should be clear about which number you are using. 100 g is a little over half a leg piece, which is a handy reference when you serve yourself from a shared dish on the table.
Tandoori Chicken Compared With Other Foods
Tandoori Chicken at 205.0 kcal per 100 g sits between Chicken Tikka and Fried Chicken in energy. Chicken Tikka is 165.0 kcal per 100 g, and a 1 piece breast (about 120 g) serving comes to 198.0 kcal. Fried Chicken is 298.0 kcal per 100 g, and a 1 piece (about 140 g) serving is 417.2 kcal. So for a similar eating occasion, the roasted tandoori version and the tikka are lighter choices than the fried option, mainly because frying adds oil weight and calories to the meat.
Is Tandoori Chicken Good for Weight Loss?
Tandoori Chicken can fit into a calorie controlled diet, because it is high in protein and low in carbohydrates, and the portion size decides the outcome more than the food itself. A single 1 leg piece (about 140 g) serving at 287.0 kcal leaves room in a normal day for vegetables, roti, and fruit. The honest answer is that no single food works on its own. What matters is how much you eat across the day, what you eat with it, and whether your overall intake matches your goal.
How to Eat Tandoori Chicken Wisely
- Measure your leg piece before serving it. 1 leg piece (about 140 g) is 287.0 kcal, so knowing the size keeps your daily numbers honest.
- Skip deep fried sides and choose salad or raita instead. Fried Chicken is 298.0 kcal per 100 g and a 1 piece (about 140 g) serving is 417.2 kcal, which is much more than the same weight of tandoori chicken.
- Keep the marinade simple at home. The plain roasted meat value of 205.0 kcal per 100 g does not include extra ghee, creamy dips, or sugary chutneys.
- Balance the plate with roti and vegetables, since the chicken already gives 38.4 g protein and 13.6 g fat per serving.
Who Should Be Careful
If you have diabetes, are pregnant, or manage a kidney or heart condition, ask a qualified doctor before making Tandoori Chicken a regular part of your diet. Sodium and spice levels in restaurant marinades vary widely, and anyone on a restricted diet should check how their food is prepared. General information on a page cannot replace advice tailored to your own health.
FAQ
How many calories are in one Tandoori Chicken leg piece? One 1 leg piece (about 140 g) serving has 287.0 kcal. It also gives 38.4 g protein, 0.0 g carbohydrate, and 13.6 g fat. That makes it a filling, protein rich option when you plan the rest of your plate around it.
Is Tandoori Chicken lower in calories than Fried Chicken? Yes, gram for gram it is lighter. Tandoori Chicken is 205.0 kcal per 100 g while Fried Chicken is 298.0 kcal per 100 g. For comparable pieces, a 1 leg piece (about 140 g) of tandoori is 287.0 kcal and a 1 piece (about 140 g) of fried is 417.2 kcal.
Does Tandoori Chicken have carbohydrates? No, the carbohydrate value is 0.0 g per 100 g and 0.0 g per serving. Most of the energy comes from protein and fat, so people counting carbs usually count the naan, rice, or roti that comes with it.
If weight management is the goal, the calorie calculator can help plan the day, and Active Detox is available at Clinicaly. Browse all products, explore Pakistani food calories, or contact us with questions. You can also read the DRAP safety guide and learn more about Clinicaly.
Data source: USDA FoodData Central, Chicken, broilers or fryers, dark meat, meat only, cooked, roasted, fdcId 171069. Values per 100 g; serving values are approximate. Medical disclaimer: this page is for general information only and is not medical advice. Consult a qualified doctor before changing your diet.