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Tandoori Chicken Calories
Spiced, oven-roasted chicken, high protein
CALORIES
GI
POTASSIUM
FIBER
Tandoori Chicken Nutrition Facts
Selected: 100 g
165
KCAL / 100G
Carbs
2.5g
· 6%
Protein
23.5g
· 59%
Fat
6.2g
· 35%
Fiber
0.6g
Tandoori Chicken Vitamins & Minerals
Vitamins
B3
7.8mg · 49% DV
B6
0.48mg · 28% DV
Biotin
7µg · 23% DV
B5
0.85mg · 17% DV
Minerals
Phosphorus
180mg · 26% DV
Selenium
13µg · 24% DV
Sodium
420mg · 18% DV
Zinc
1mg · 9% DV
Tandoori Chicken Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Tandoori Chicken Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Tandoori Chicken Contain Allergens?
No known major allergens
Which Diets Is Tandoori Chicken Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Tandoori Chicken Fat Profile
SATURATED
1.7g
MONOUNSATURATED
2.2g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
Foods Similar to Tandoori Chicken
Tandoori Chicken — Frequently Asked Questions
Is tandoori chicken better cooked in the oven or on a grill?
Both work well, but a grill or very hot oven usually gives the best charred exterior and juicy interior. If using a pan, cook over medium heat so the marinade does not burn too quickly.
Why is marinating important for tandoori chicken?
The yogurt-and-spice marinade helps tenderize the meat and improves flavor throughout. It also helps the surface brown more evenly during cooking.
Why does tandoori chicken sometimes turn out dry?
Overcooking is the most common reason. Chicken breast dries out faster than thigh meat, so cooking time and a short resting period make a big difference.
What should you serve with tandoori chicken for a more balanced meal?
It pairs well with salad, grilled vegetables, or yogurt-based sides for a more balanced plate. Rice or flatbread can also work, depending on your overall meal goals.
Is tandoori chicken a good post-workout food?
Yes, its high protein content makes it a practical post-workout option for recovery. After harder training, adding a carbohydrate source can make the meal more complete.
Can you eat tandoori chicken at night?
Yes, it can fit into an evening meal; portion size and side dishes matter more than the clock. Heavy sauces or very spicy versions may bother sensitive digestion before bed.
Does tandoori chicken have to be very spicy?
No, tandoori chicken does not need to be intensely hot. You can reduce the chili while keeping the classic flavor from yogurt, garlic, and aromatic spices.
How long does cooked tandoori chicken keep in the fridge?
Cooked tandoori chicken generally keeps for 3 to 4 days in an airtight container in the refrigerator. Reheat thoroughly and avoid leaving it at room temperature for long periods.
Can you freeze tandoori chicken?
Yes, cooked tandoori chicken freezes well if stored in airtight portions. For the best texture, thaw it safely and reheat only what you plan to eat.
Who should be careful with tandoori chicken?
People who are sensitive to spicy foods or need to limit sodium may want to be more cautious, especially with restaurant versions. Traditional recipes also often use yogurt, which may matter for those avoiding dairy.
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Nutrition data compiled from USDA FoodData Central and scientific sources.