Tandoori Chicken Legs

Tandoori Chicken Legs are a classic North Indian dish where chicken legs are marinated in a vibrant blend of yogurt and spices like turmeric, cumin, and paprika, then traditionally cooked in a tandoor, a cylindrical clay oven. The high heat gives the chicken a smoky flavor and a characteristic red-orange hue.

🍳 View the full Tandoori Chicken Legs recipe →

🍽️ Nutrition at a glance

This dish is high in protein and relatively low in carbohydrates, with the calorie count varying based on the amount of yogurt and oil used in the marinade. A typical serving provides a good source of B vitamins, selenium, and phosphorus.

Nutrition breakdown

Calories	510 kcal
Protein	45 g
Carbs	8 g
Fat	34 g
Fiber	1 g
Sugar	3 g
Sodium	820 mg
Potassium	520 mg
Phosphorus	380 mg
Niacin (B3)	12 mg
Vitamin B6	0.9 mg
Selenium	40 mcg
Iron	2.5 mg
Zinc	4.5 mg
Vitamin A	150 mcg RAE

Per 2 chicken legs (approx. 300 g, cooked) · estimated, varies by recipe

💡 What's interesting

The iconic red color of authentic tandoori chicken often comes from natural sources like beetroot or food-grade color, not just spices. Nutritionally, the yogurt-based marinade helps tenderize the meat and may aid in the digestion of the protein.