Tandoori Chicken Calories & Nutrition

Tandoori Chicken has 195 calories per 1 leg piece (130 kcal per 100 g)

Protein Foods Health Rating: 8/10 Best time: Lunch/Dinner
195 kcal

Tandoori Chicken Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Tandoori Chicken broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 130 kcal 18.7 g 2 g 5.3 g
1 leg piece standard 150 g 195 kcal 28 g 3 g 8 g
2 leg pieces 300 g 390 kcal 56 g 6 g 16 g
3 leg pieces 450 g 585 kcal 84 g 9 g 24 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
Nutrition Facts — Tandoori Chicken (per 1 leg piece)
Nutrient Per serving Per 100 g % DV*
Calories 195 kcal 130 kcal 10%
Protein 28 g 18.7 g 56%
Carbohydrates 3 g 2 g 1%
Fat 8 g 5.3 g 12%
Fiber 0.5 g 0.3 g 2%
Sugar 1 g 0.7 g 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 28 g · 57%
Carbs 3 g · 6%
Fat 8 g · 37%
Burn it off

Minutes of activity to burn 195 kcal (70 kg adult):

Brisk walking 42 min
Cycling 28 min
Running 21 min
Yoga 56 min

Is Tandoori Chicken good for weight loss?

Yes — a good choice

Tandoori Chicken carries roughly 130 kcal per 100 g, which is moderate for an everyday Indian food. It also delivers about 18.7 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Tandoori Chicken good for muscle gain?

Strong protein source

Tandoori Chicken provides about 18.7 g of protein per 100 g, which counts as high for Indian foods. That works out to roughly 14.4 g of protein per 100 kcal, so it is an efficient way to hit a protein target. If you are training for size, aim for 1.6–2.2 g of protein per kg of bodyweight per day and spread it across 4–5 meals.

Health tips for eating Tandoori Chicken

One of the healthiest chicken preparations. Yogurt marinade adds probiotics. Remove skin for even fewer calories. Great for muscle building.

About Tandoori Chicken

Marinated chicken cooked in clay oven (tandoor). High in protein with relatively low fat as excess fat drips off during cooking.

Frequently asked questions about Tandoori Chicken

1 leg piece (150 g) contains approximately 195 calories, along with 28 g protein, 3 g carbohydrates and 8 g fat.

100 g of Tandoori Chicken contains about 130 calories, 18.7 g protein, 2 g carbs and 5.3 g fat.

2 leg pieces works out to roughly 390 calories and 56 g of protein in total.

Yes — a good choice. Tandoori Chicken carries roughly 130 kcal per 100 g, which is moderate for an everyday Indian food. It also delivers about 18.7 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Tandoori Chicken contains about 18.7 g of protein per 100 g, which is considered high for Indian foods.

Tandoori Chicken provides roughly 2 g of carbohydrates and 0.7 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Tandoori Chicken is best eaten at lunch/dinner.

For a 70 kg adult, burning the roughly 195 calories in 1 leg piece tandoori chicken takes brisk walking for about 42 minutes, or cycling for about 28 minutes, or running for about 21 minutes, or yoga for about 56 minutes.

Compare Tandoori Chicken with other foods

Tandoori Chicken vs Chana Masala Tandoori Chicken vs Egg Tandoori Chicken vs Fish Curry

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 29 August 2026

This page is for general information only and is not medical advice. See our disclaimer.