Surmai vs Tandoori Chicken

Per 100 g, Surmai has 136 kcal and 22.3 g protein, while Tandoori Chicken has 130 kcal and 18.7 g protein.

Surmai

136
kcal per 100 g
22.3 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 Surmai Tandoori Chicken Difference
Calories Fewer calories for the same weight 136 kcal 130 kcal about the same
Protein More protein helps with fullness and muscle 22.3 g better 18.7 g 16%
Carbs Lower carbs suits low-carb and diabetic diets 0 g better 2 g 100%
Fat Lower fat means lower calorie density 5.2 g 5.3 g about the same
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?

Too close to call

Surmai and Tandoori Chicken land within a few percent of each other on calories (136 vs 130 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Tandoori Chicken carries more fibre.

Which is better for muscle gain?

Surmai

Surmai is the stronger protein source, with 22.3 g per 100 g against 18.7 g for Tandoori Chicken. To match that from Tandoori Chicken you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Surmai vs Tandoori Chicken — common questions

Surmai has more calories — about 136 kcal per 100 g compared with 130 kcal for Tandoori Chicken.

Surmai has more protein — 22.3 g per 100 g against 18.7 g for Tandoori Chicken.

Surmai and Tandoori Chicken land within a few percent of each other on calories (136 vs 130 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Tandoori Chicken carries more fibre.

Surmai is the stronger protein source, with 22.3 g per 100 g against 18.7 g for Tandoori Chicken. To match that from Tandoori Chicken you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 266 kcal and 41 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.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Surmai has 136 kcal and 22.3 g protein, while Tandoori Chicken has 130 kcal and 18.7 g protein.
Full Surmai 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.