Dal vs Tandoori Chicken

Per 100 g, Dal has 80 kcal and 5.7 g protein, while Tandoori Chicken has 130 kcal and 18.7 g protein.

Dal

80
kcal per 100 g
5.7 g protein

Tandoori Chicken

130
kcal per 100 g
18.7 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Dal Tandoori Chicken Difference
Calories Fewer calories for the same weight 80 kcal better 130 kcal 39%
Protein More protein helps with fullness and muscle 5.7 g 18.7 g better 70%
Carbs Lower carbs suits low-carb and diabetic diets 12 g 2 g better 83%
Fat Lower fat means lower calorie density 1.3 g better 5.3 g 76%
Fiber More fibre improves fullness and digestion 2.7 g better 0.3 g 89%
Sugar Less sugar means a gentler blood-sugar response 1.7 g 0.7 g better 59%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Dal

Dal is the lighter choice at 80 kcal per 100 g against 130 for Tandoori Chicken — about 39% fewer calories for the same weight on your plate. That does not make Tandoori Chicken a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Tandoori Chicken

Tandoori Chicken is the stronger protein source, with 18.7 g per 100 g against 5.7 g for Dal. To match that from Dal you would have to eat roughly 3.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Dal vs Tandoori Chicken — common questions

Tandoori Chicken has more calories — about 130 kcal per 100 g compared with 80 kcal for Dal.

Tandoori Chicken has more protein — 18.7 g per 100 g against 5.7 g for Dal.

Dal is the lighter choice at 80 kcal per 100 g against 130 for Tandoori Chicken — about 39% fewer calories for the same weight on your plate. That does not make Tandoori Chicken a bad food; it means the portion has to be smaller to fit the same calorie budget.

Tandoori Chicken is the stronger protein source, with 18.7 g per 100 g against 5.7 g for Dal. To match that from Dal you would have to eat roughly 3.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 210 kcal and 24.4 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Dal has the edge, mainly on calorie density. Per 100 g, Dal has 80 kcal and 5.7 g protein, while Tandoori Chicken has 130 kcal and 18.7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Dal nutrition & serving sizes
Full Tandoori Chicken nutrition & serving sizes

Other comparisons

Dal vs Biryani Dal vs Chana Masala Dal vs Rajma Dal vs Rice Dal vs Egg Dal vs Plain Pulao

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.