Tandoori chicken calories and protein: per piece, per 250 g and for a whole chicken.
Tandoori chicken is chicken legs in a yogurt and spice marinade, roasted hot. It is mostly protein; the fat is in the skin and the dark meat, not the marinade. Here are the numbers for GymTribe's tandoori chicken by piece, by weight and for the whole bird.
3 min read
01 / One serving
How many calories and how much protein are in tandoori chicken?
GymTribe's tandoori chicken is 250 g of raw chicken legs, about 180 g of meat once the bone is counted out, in a marinade of 80 g of Greek yogurt, tandoori masala, lemon juice and ginger-garlic paste. One 240 g serving as roasted is 420 calories, 42 g of protein, 9 g of carbs and 24 g of fat, or about 175 calories and 18 g of protein per 100 g.
The chicken is about 337 calories and 33 g of protein; the whole marinade is only about 83 calories and 9 g of protein, most of it from the yogurt. Nothing is fried, so there is no cooking oil to count unless you brush some on.
02 / By weight
Per piece, per 250 g, a whole chicken.
| Calories | Protein | Fat | |
|---|---|---|---|
| 100 g | 175 | 18 g | 10 g |
| 1 leg piece, about 120 g | 210 | 21 g | 12 g |
| 1 serving, 240 g (from 250 g raw legs) | 420 | 42 g | 24 g |
| 500 g | 875 | 88 g | 50 g |
| Whole chicken, about 1 kg | 1,750 | 175 g | 100 g |
"250 grams of tandoori chicken" usually means the raw weight you bought, and that is the recipe's one serving: 420 calories. A full tandoori chicken from a restaurant is around a kilo on the plate, so count it as four to five servings, not one.
03 / Breast, oil, cream
What changes the number.
- Breast instead of legs. 250 g of chicken breast in the same marinade is about 383 calories and 65 g of protein, with 9 g of fat instead of 24. Legs carry more fat in the skin and dark meat; breast is leaner and drier.
- Oil brushed on. A tablespoon of oil over the pieces before roasting adds about 121 calories: 541 for the serving.
- Cream in the marinade. A tablespoon of cream whisked into the yogurt adds about 50 calories: 471 for the serving.
- Double batch. 500 g of raw legs with twice the marinade is about 840 calories and 84 g of protein, which is two servings.
04 / With rice or roti
The meal around it.
Tandoori chicken with 150 g of cooked rice is about 615 calories and 46 g of protein. With two rotis from 50 g of whole-wheat flour it is about 590 calories and 49 g. On its own it is one of the highest-protein plates in the catalog for its calories.
| Serving | Calories | Protein | |
|---|---|---|---|
| Tandoori chicken | 240 g | 420 | 42 g |
| Chicken tikka | 310 g | 340 | 54 g |
| Grilled chicken with rice | 385 g | 630 | 51 g |
| Chicken curry with roti | 245 g | 460 | 28 g |
| Butter chicken | 450 g | 560 | 72 g |
05 / Logging it
How to log your own tandoori chicken.
Find tandoori chicken in the GymTribe food catalog and set the weight: 120 g for a leg piece, 240 g for a serving. For a restaurant platter, photograph it with the AI calorie counter and check the portion before saving; a whole chicken should come out near 1,750 calories.
For the boneless version, see chicken tikka calories and protein. For the raw-to-cooked question, see chicken breast calories and protein, and for the gravy version, butter chicken calories and protein.
Keep it simple
Weigh the chicken, not the marinade.
The marinade is a fixed 83 calories; the weight on the plate is the whole story. These numbers come from GymTribe's recipes; they are estimates, not medical or clinical nutrition advice.
