Calories in Tandoori chicken: per serving and per 100 g
By The DietGhar Team. Nutrition values checked 13 October 2026.
A serving of tandoori chicken (2 pieces, about 150 g) has 284 kcal, with 33.8 g protein, 0.6 g carbohydrate and 15.4 g fat. Per 100 g it comes to 190 kcal. That is 11.9 g of protein for every 100 kcal you eat.
Nutrition table
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Calories | 284 kcal | 190 kcal |
| Protein | 33.8 g | 22.6 g |
| Carbohydrate | 0.6 g | 0.4 g |
| Fat | 15.4 g | 10.3 g |
| Fibre | 0 g | 0 g |
Serving: 2 pieces, about 150 g. Source below, checked 13 October 2026.
What one serving looks like
Two pieces of tandoori chicken of about 150 g in total is a drumstick and a thigh piece, or four boneless tikka pieces.
Where it fits in a 1,200 to 1,600 kcal day
At 284 kcal, one serving is about 18 percent of a 1,600 kcal day and about 24 percent of a 1,200 kcal day. It is one of the better restaurant choices. Have it with salad and a roti instead of naan, and it is a high protein meal.
Your own number depends on your height, weight, age and activity, so use the calorie calculator to find it, or read our guide to the calories in popular Indian foods.
See how protein-rich foods fit a full day in the high protein Indian diet chart. Similar foods: Butter chicken, Mutton curry and Egg bhurji.
How cooking changes the number
It is grilled in a tandoor, not fried, so the fat stays moderate. The recipe here uses skinless thigh meat. With skin the number is higher.
A swap to try
Try Roasted chicken breast. Breast meat has less fat than thigh, so it is lighter still. Roasted chicken breast (1 small piece, about 100 g) comes to 165 kcal, which is 119 kcal less than 284 for tandoori chicken.
Who might want to watch it
Food coloured red tandoori masala can contain a lot of salt. Ask for less if you watch sodium.
This page is general nutrition information, not medical advice. If you have a medical condition, your doctor decides what you eat and how much.
Compare with similar foods
| Food | Serving | kcal | Protein |
|---|---|---|---|
| Roasted chicken breast | 1 small piece, about 100 g | 165 | 31 g |
| Butter chicken | 1 katori, about 180 g | 320 | 23.6 g |
| Mutton curry | 1 katori, about 150 g | 246 | 15.8 g |
| Egg bhurji | 2 eggs, about 130 g | 218 | 13 g |
| Egg omelette | 2 egg omelette, about 110 g | 200 | 12.7 g |
| Chicken curry | 1 katori, about 150 g | 161 | 9.7 g |
Keep going
Sources and last checked
Last checked 13 October 2026. We calculated this dish from USDA values for its ingredients, using a standard home recipe for one serving: 135 g chicken, broilers or fryers, thigh, meat only, cooked, roasted, 12 g yogurt, plain, whole milk, 4 g oil, vegetable, soybean, refined, which cooks down to about 150 g. Your recipe will differ with how much oil you use.
- Chicken, broilers or fryers, thigh, meat only, cooked, roasted, USDA FoodData Central, SR Legacy (April 2018), FDC ID 172388
- Yogurt, plain, whole milk, USDA FoodData Central, SR Legacy (April 2018), FDC ID 171284
- Oil, vegetable, soybean, refined, USDA FoodData Central, SR Legacy (April 2018), FDC ID 172370
These are averages. Packaged and restaurant versions differ, and the USDA tables describe foods as sold and cooked in the United States, so Indian home cooking can vary.
