Tandoori chicken calories and macros
Real numbers for 2 pieces (150 g), calculated from a stated recipe. We show our work below.
By Shivam Verma Updated
Two pieces of tandoori chicken (about 150 g on the bone) have roughly 250 calories, with about 30 g protein, 3 g carbohydrate, and 13 g fat. Tandoori chicken is bone-in chicken marinated in spiced yogurt and roasted in a tandoor, and like chicken tikka it is one of the leanest, highest-protein ways to eat chicken in Indian cooking. There is no gravy, so the calories come from the chicken and a little basting oil, giving it an excellent protein-to-calorie ratio at about 165 calories per 100 g. Using skinless chicken keeps it leanest; leaving the skin on adds fat. A home version with skinless pieces and minimal basting is near 210, while a restaurant plate brushed with butter and oil crosses 290. Because it is dry-roasted and very high in protein, tandoori chicken is a staple for anyone eating high-protein or low-carb. It is essentially the bone-in cousin of chicken tikka, and just as track-friendly.
Related guide: High-Protein Indian Foods, Ranked Per Serving
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250calories
Protein
30 g
Carbs
3 g
Fat
13 g
How we calculated this
- Chicken on the bone (skinless), cooked135 g
- Yogurt marinade12 g
- Oil for basting4 g
Two pieces bone-in tandoori chicken, skinless. Weight includes bone. Skin-on and butter-basted versions run higher.
Ingredient values from USDA FoodData Central. Cross referenced against IFCT 2017 (ICMR-NIN).
Confidence: high
How the preparation changes it
| Style | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Home, skinless, minimal oilSkinless, lightly basted. | 210 | 30 | 2 | 9 |
| Restaurant tandoori chickenThe standard 2-piece plate. Headline number. | 250 | 30 | 3 | 13 |
| Skin-on, butter-bastedSkin left on, brushed with butter. | 300 | 29 | 3 | 19 |
Common questions
How many calories in tandoori chicken?
About 250 for two bone-in pieces (150 g), or roughly 165 per 100 g of meat. A skinless home version is near 210, a butter-basted restaurant plate about 300. It is very high in protein.
Is tandoori chicken good for weight loss?
Yes, it is one of the best choices: about 30 g protein, very low carbohydrate, dry-roasted with no gravy. Use skinless chicken and light basting to keep it lean.
Is tandoori chicken the same as chicken tikka?
They are close cousins. Tandoori chicken is usually bone-in pieces; chicken tikka is boneless cubes. Both are yogurt-marinated and tandoor-grilled, both very high in protein and low in carbohydrate, around 250 calories a serving.
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These figures are estimates from stated recipes, for general information. They are not medical or dietary advice. If you manage a health condition, check with a registered dietitian or your doctor.
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