Tandoori chicken is a popular Indian dish made by marinating chicken in spices and yogurt and then grilled in a tandoor oven. One serving of tandoori chicken, which is typically around 150 grams, contains approximately 270 calories.

Apart from being delicious, tandoori chicken also offers a range of nutritional benefits. It is high in protein and low in fat, making it an excellent choice for anyone looking to build muscle or lose weight.

In this article, we'll explore everything you need to know about tandoori chicken, including its calorie content, macronutrient breakdown, health benefits, drawbacks, and ways to make it healthier.

What is Tandoori Chicken?

Tandoori chicken is a popular Indian dish that's made by marinating chicken in a mixture of yogurt and spices (such as coriander, cumin, turmeric, and ginger). The chicken is then cooked in a tandoor oven, which is a cylindrical clay oven that gets extremely hot (up to 900 degrees Fahrenheit). The result is a flavorful and mouth-watering dish that's crispy on the outside and juicy on the inside. The red color of the chicken comes from the use of red food coloring or chili powder, but some restaurants use natural ingredients like beetroot juice instead.

Calories in Tandoori Chicken

One serving of tandoori chicken (150 grams) contains around 270 calories. However, the calorie content may vary depending on the marinade and cooking method used. For example, tandoori chicken cooked in a tandoor oven is likely to have fewer calories than tandoori chicken that's cooked in a pan with oil. If you want to reduce the calorie content of tandoori chicken, skip the skin and use skinless chicken breasts instead of thighs or drumsticks.

Macronutrient Breakdown of Tandoori Chicken

One serving of tandoori chicken (150 grams) contains approximately: - 36 grams of protein - 6 grams of fat

Health Benefits of Tandoori Chicken

Tandoori chicken offers a range of health benefits, especially when compared to other chicken dishes that are fried or coated in heavy sauces. Here are some of the benefits: - High in protein: Tandoori chicken is an excellent source of protein, which is important for building and repairing muscle tissue. - Low in fat: Skinless tandoori chicken is relatively low in fat, making it a good choice if you're watching your weight.

Potential Drawbacks of Tandoori Chicken

While tandoori chicken is generally healthy, there are a few potential drawbacks to keep in mind: - High in sodium: Tandoori chicken can be high in sodium, especially if it's marinated in a sauce that contains soy sauce or other salty ingredients. - Skin-on chicken: If you eat tandoori chicken with the skin on, the calorie content and fat content will be significantly higher.

Ways to Reduce Calories in Tandoori Chicken

If you're looking to reduce the calorie content of tandoori chicken, here are some tips: - Use skinless chicken breasts instead of thighs or drumsticks. - Cook the chicken in a tandoor oven, which will result in fewer calories than pan-frying or grilling with oil.

How to Make Tandoori Chicken Healthier?

Here are some ways to make tandoori chicken even healthier: - Use a yogurt-based marinade instead of one that's heavy on oil or cream. - Add more vegetables to your plate, such as a side salad or steamed broccoli.

Nutrition Comparison of Tandoori Chicken with Other Dishes

Here's how tandoori chicken stacks up against other popular chicken dishes: - Fried chicken: Tandoori chicken is much lower in calories and fat than fried chicken. - Chicken tikka masala: While chicken tikka masala is delicious, it's typically higher in calories and fat than tandoori chicken due to the cream-based sauce.

Recommended Serving Size of Tandoori Chicken

One serving of tandoori chicken is typically around 150 grams or half a chicken breast. However, the recommended serving size may vary depending on your nutritional needs and goals. If you're trying to lose weight, you may want to aim for a smaller serving size, whereas if you're trying to build muscle, you may want to aim for a larger serving size.

Tandoori Chicken Recipes

If you want to try making tandoori chicken at home, here's a simple recipe: - In a bowl, mix together 1 cup of plain yogurt, 2 tablespoons of lemon juice, 2 tablespoons of olive oil, and a range of spices (such as cumin, coriander, turmeric, ginger, garlic, chili powder, and paprika). - Add 500 grams of boneless, skinless chicken thighs and coat well with the marinade. Cover and refrigerate for at least 2 hours (or overnight).