Tandoori Chicken Piece: Calories, Nutrition and Health Benefits
High-protein, low-carb Indian delicacy prepared with aromatic spices and yogurt marinade, clay oven grilled to perfection for maximum flavor and nutrition.
Quick Nutrition Facts
Per 100g Serving (1 piece)
| Nutrient | Amount |
|---|---|
| Calories | 168 kcal |
| Protein | 26.5g |
| Carbohydrates | 3.2g |
| Fiber | 0.8g |
| Sugars | 1.2g |
| Fat | 5.8g |
| Saturated Fat | 1.5g |
| Sodium | 450mg |
| Iron | 1.2mg |
| Zinc | 2.1mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Tandoori chicken's marinade contains yogurt and spices like turmeric, providing probiotics and anti-inflammatory compounds. The clay oven cooking method preserves nutrients while keeping fat content low.
Myth Busters
MYTH #1: Tandoori Chicken Is High in Calories
TRUTH: With only 168 calories per 100g, tandoori chicken is a lean protein source ideal for weight management. It contains 60% fewer calories than fried chicken while providing superior protein content.
MYTH #2: The Red Color Comes from Artificial Dyes
TRUTH: Traditional tandoori gets its vibrant color from Kashmiri red chili powder and natural spices. While some restaurants use food coloring, authentic recipes rely on turmeric, paprika, and red chili for both color and health benefits.
MYTH #3: Tandoori Chicken Is Too Spicy for Everyone
TRUTH: The spice level is adjustable. The yogurt marinade creates a mild, creamy flavor that's generally well-tolerated. Capsaicin from mild spices can actually boost metabolism and aid weight loss.
MYTH #4: Charring Makes It Unhealthy
TRUTH: When prepared correctly at proper temperatures, minimal charring occurs. Studies show moderate consumption of properly grilled chicken poses no significant health risk. Avoid excessive charring and balance with antioxidant-rich vegetables.
MYTH #5: Tandoori Chicken Lacks Essential Nutrients
TRUTH: Tandoori chicken provides B vitamins (B3, B6, B12), selenium, zinc, phosphorus, and iron. The spice blend adds antioxidants, making it nutritionally superior to plain grilled chicken.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 168 calories, 26.5g protein promotes satiety, thermogenic effect burns extra calories during digestion. |
| Muscle Gain | | Excellent protein-to-calorie ratio, complete amino acid profile, zinc supports testosterone production. |
| Diabetes Management | | Minimal carbs (3.2g), low GI, high protein stabilizes blood sugar and improves insulin sensitivity. |
| PCOS Management | | High protein-low carb profile supports hormonal balance, anti-inflammatory spices reduce inflammation markers. |
| Pregnancy Nutrition |  | Rich in B vitamins and protein essential for fetal development, iron supports increased blood volume. Moderate sodium requires portion control. |
| Viral/Flu Recovery | | High protein supports immune function, zinc and selenium boost immunity, easy to digest. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Tandoori Chicken
Protein-rich foods like tandoori chicken have minimal impact on blood glucose, making them ideal for diabetes management and steady energy.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
Optimal Pairing for Balanced Nutrition
Tandoori chicken pairs excellently with complex carbohydrates and fiber to create balanced meals:
- 🍚 Brown rice or quinoa - Adds sustained energy with fiber
- 🥗 Mixed vegetable salad - Provides vitamins, minerals, and antioxidants
- 🫓 Whole wheat roti - Complex carbs for energy
- 🥒 Cucumber raita - Probiotics and cooling effect
This combination provides complete nutrition while maintaining stable blood sugar levels.
Cultural Significance
Tandoori chicken originated in the Punjab region and became globally famous through Indian cuisine's cultural spread.
In India:
- Iconic dish from the Mughal era, refined in the 1940s in Delhi
- Traditional clay oven (tandoor) cooking method dates back 5,000 years
- Served at celebrations, weddings, and festive gatherings
- Regional variations: Afghani (cream-based), Malai (cashew-yogurt), Achari (pickle-spiced)
Global Impact:
- One of the most recognized Indian dishes worldwide
- Inspired global fusion cuisine (tandoori pizza, wraps, burgers)
- Low-fat cooking technique adopted by health-conscious chefs globally
- Featured in restaurant menus across 150+ countries
Compare & Substitute
Tandoori Chicken vs Similar Proteins (Per 100g)
| Nutrient | 🍗 Tandoori Chicken | 🍗 Grilled Chicken | 🍗 Fried Chicken | 🥩 Grilled Fish |
|---|---|---|---|---|
| Calories | 168 kcal | 165 kcal | 280 kcal | 140 kcal |
| Protein | 26.5g | 31g | 19g | 25g |
| Carbs | 3.2g | 0g | 12g | 0g |
| Fat | 5.8g | 3.6g | 18g | 4.5g |
| Fiber | 0.8g | 0g | 0.5g | 0g |
| Sodium | 450mg | 70mg | 600mg | 80mg |
| Iron | 1.2mg | 0.9mg | 1.1mg | 0.5mg |
| Zinc | 2.1mg | 1.7mg | 1.5mg | 0.6mg |
| Best For | Flavor, weight loss | Pure protein, low-fat | Indulgence (moderate) | Heart health, omega-3 |
Frequently Asked Questions
Is tandoori chicken good for weight loss?
Yes, tandoori chicken is excellent for weight loss. With only 168 calories and 26.5g of protein per 100g, it promotes satiety and helps preserve muscle during calorie deficit.
Weight loss benefits: High protein increases metabolism by 20-30% through thermic effect; keeps you full for 3-4 hours; low calorie density allows larger portions; minimal carbs prevent insulin spikes.
Best practices: Eat 100-150g portions; pair with salad and vegetables; avoid high-calorie sides like naan or butter; choose breast pieces over thighs for even lower fat.
Can diabetics eat tandoori chicken?
Absolutely. Tandoori chicken is one of the best protein choices for diabetics with minimal carbs (3.2g) and low glycemic impact.
Diabetes management: Protein stabilizes blood sugar; prevents post-meal glucose spikes; improves insulin sensitivity with regular consumption; anti-inflammatory spices support metabolic health.
Tips: Pair with high-fiber vegetables; avoid sweet marinades or honey-glazed versions; monitor sodium intake if you have hypertension; choose homemade versions to control salt.
How much protein is in tandoori chicken?
A 100g serving of tandoori chicken contains 26.5g of high-quality complete protein with all nine essential amino acids.
Protein quality: Excellent bioavailability (95%+ absorption); leucine-rich for muscle protein synthesis; comparable to eggs and whey protein; supports muscle growth and recovery.
Daily needs: One 150g portion provides 40g protein, covering 80% of daily needs for a 50kg person or 53% for a 75kg person.
What are the main health benefits of tandoori chicken?
Key Benefits:
- Muscle Building: 26.5g protein per 100g supports muscle growth and repair
- Weight Management: Low calorie, high satiety prevents overeating
- Immune Support: Zinc, selenium, and B vitamins boost immunity
- Metabolic Health: Minimal carbs improve insulin sensitivity
- Anti-inflammatory: Turmeric, ginger, and cumin reduce inflammation
- Bone Health: Phosphorus and protein support bone density
Is tandoori chicken healthier than fried chicken?
Yes, significantly healthier. Tandoori preparation uses clay oven grilling instead of deep frying.
Comparison:
- Calories: 168 vs 280 (40% less)
- Fat: 5.8g vs 18g (68% less)
- Protein: 26.5g vs 19g (39% more)
- Nutrients: Retains more B vitamins and minerals
- Cooking method: No trans fats from frying oil
Health impact: Lower risk of heart disease, better weight management, reduced inflammatory markers, preserved nutrient content.
Can I eat tandoori chicken daily?
Yes, tandoori chicken can be eaten daily as part of a balanced diet, but vary your protein sources for optimal nutrition.
Daily consumption guidelines:
- Portion size: 100-150g per meal
- Frequency: 4-6 times per week maximum
- Balance: Rotate with fish, eggs, legumes, and other proteins
- Hydration: Drink extra water due to sodium content
- Vegetables: Always pair with 200g+ vegetables
Watch for: Sodium levels if you have hypertension; variety to ensure diverse nutrient intake; homemade versions have better control over ingredients.
What makes tandoori chicken red?
Traditional tandoori gets its characteristic red color from natural spices: Kashmiri red chili powder, paprika, and turmeric.
Natural coloring: Kashmiri chili (mild heat, deep color); turmeric (yellow-orange, anti-inflammatory); paprika (sweet, vibrant red).
Commercial versions: Some restaurants add food coloring (Tandoori Red or Sunset Yellow). Homemade recipes using natural spices are healthier and equally flavorful.
Is the marinade in tandoori chicken healthy?
Yes, the yogurt-based marinade provides significant health benefits beyond flavor.
Marinade benefits: Yogurt adds probiotics for gut health; lactic acid tenderizes meat and improves digestion; spices provide antioxidants and anti-inflammatory compounds; garlic and ginger boost immunity.
Healthy spices: Turmeric (curcumin for inflammation); cumin (digestive aid); coriander (blood sugar regulation); ginger (anti-nausea).
