Tandoori Chicken Marinade

Tandoori Chicken Marinade is a vibrant, yogurt-based spice blend used to tenderize and flavor chicken before it's cooked in a traditional clay oven, or tandoor. Originating from the Indian subcontinent, its key ingredients typically include thick yogurt, lemon juice, garlic, ginger, and a signature blend of spices like turmeric, cumin, coriander, and cayenne pepper, which give the chicken its iconic red-orange hue.

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🍽️ Nutrition at a glance

The marinade itself is relatively low in carbohydrates and fat, with its primary nutritional contribution coming from the protein-rich yogurt and anti-inflammatory spices. A typical serving of the final marinated and cooked chicken (about 4 oz or 113g) provides roughly 200-250 calories, with the majority of calories coming from lean protein.

Nutrition breakdown

Calories	45 kcal
Protein	1.5 g
Carbs	4 g
Fat	2.5 g
Fiber	0.5 g
Sugar	2 g
Sodium	480 mg
Potassium	80 mg
Vitamin A	15% DV
Vitamin C	4% DV
Calcium	2% DV
Iron	3% DV
Magnesium	10 mg
Phosphorus	20 mg
Manganese	0.2 mg

Per 1/4 cup (60 g) · estimated, varies by recipe

💡 What's interesting

Culturally, the marinade is a cornerstone of Mughlai cuisine, representing a perfect fusion of Central Asian and Indian culinary techniques. Nutritionally, the lactic acid in the yogurt acts as a natural tenderizer, breaking down proteins for a softer texture, while spices like turmeric and ginger are celebrated in Ayurvedic traditions for their digestive and health-promoting properties.