Tandoori Chicken (Indian)

Tandoori chicken is a classic North Indian dish featuring chicken marinated in a vibrant blend of yogurt and spices, then traditionally cooked in a cylindrical clay oven called a tandoor. The marinade typically includes ginger, garlic, garam masala, turmeric, and a generous amount of Kashmiri red chili powder, which gives the chicken its signature fiery red hue. It's a staple in Indian cuisine and a popular appetizer or main course worldwide.

🍳 View the full Tandoori Chicken (Indian) recipe →

🍽️ Nutrition at a glance

Tandoori chicken is a high-protein, relatively low-carb dish, with most of its calories coming from the lean chicken and the fat in the yogurt marinade. A standard serving provides a good source of B vitamins, niacin, and selenium, with a rough calorie estimate of 250-350 per serving, depending on the cut of chicken and marinade richness.

Nutrition breakdown

Calories	235 kcal
Protein	30 g
Carbs	5 g
Fat	11 g
Fiber	1 g
Sugar	2 g
Sodium	480 mg
Potassium	320 mg
Phosphorus	250 mg
Vitamin B6	0.5 mg
Niacin (B3)	7 mg
Vitamin B12	0.4 mcg
Selenium	25 mcg
Zinc	2.5 mg
Iron	1.5 mg

Per 1 serving (150 g, about 1 leg/thigh piece) · estimated, varies by recipe

💡 What's interesting

The name 'tandoori' comes directly from the tandoor oven, which reaches temperatures up to 900°F (480°C), creating a unique smoky flavor and charred exterior that's hard to replicate. Nutritionally, the yogurt in the marinade not only tenderizes the meat but also adds probiotics and calcium, making it a more balanced dish than many other grilled meats.