Omelette vs Tandoori Chicken

Per 100 g, Omelette has 170 kcal and 16.5 g protein, while Tandoori Chicken has 130 kcal and 18.7 g protein.

Omelette

170
kcal per 100 g
16.5 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 Omelette Tandoori Chicken Difference
Calories Fewer calories for the same weight 170 kcal 130 kcal better 24%
Protein More protein helps with fullness and muscle 16.5 g 18.7 g better 12%
Carbs Lower carbs suits low-carb and diabetic diets 0 g better 2 g 100%
Fat Lower fat means lower calorie density 11.6 g 5.3 g better 54%
Fiber More fibre improves fullness and digestion 0 g 0.3 g better 100%
Sugar Less sugar means a gentler blood-sugar response 0 g better 0.7 g 100%
"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?

Tandoori Chicken

Tandoori Chicken is the lighter choice at 130 kcal per 100 g against 170 for Omelette — about 24% fewer calories for the same weight on your plate. That does not make Omelette 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 16.5 g for Omelette. To match that from Omelette you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Omelette vs Tandoori Chicken — common questions

Omelette has more calories — about 170 kcal per 100 g compared with 130 kcal for Tandoori Chicken.

Tandoori Chicken has more protein — 18.7 g per 100 g against 16.5 g for Omelette.

Tandoori Chicken is the lighter choice at 130 kcal per 100 g against 170 for Omelette — about 24% fewer calories for the same weight on your plate. That does not make Omelette 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 16.5 g for Omelette. To match that from Omelette you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 300 kcal and 35.2 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 Tandoori Chicken has the edge, mainly on calorie density. Per 100 g, Omelette has 170 kcal and 16.5 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 Omelette nutrition & serving sizes
Full Tandoori Chicken nutrition & serving sizes

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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.