Yogurt-Marinated Chicken

Yogurt-marinated chicken is a popular dish where chicken pieces are tenderized and flavored in a yogurt-based mixture, often with spices like garlic, ginger, and herbs. It's widely enjoyed across South Asian, Middle Eastern, and Mediterranean cuisines, with variations such as Indian Tandoori chicken or Middle Eastern shish tawook.

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🍽️ Nutrition at a glance

This dish is typically high in protein from the chicken and yogurt, with moderate fat content depending on the cut of chicken and yogurt type. A standard serving (about 4-6 ounces of chicken) provides around 250-350 calories, along with nutrients like calcium, B vitamins, and probiotics from the yogurt.

Nutrition breakdown

Calories	290 kcal
Protein	32 g
Carbs	6 g
Fat	14 g
Fiber	0.5 g
Sugar	4 g
Sodium	420 mg
Potassium	450 mg
Phosphorus	280 mg
Selenium	35 µg
Niacin (B3)	10 mg
Vitamin B6	0.8 mg
Vitamin B12	0.5 µg
Calcium	80 mg
Iron	1.2 mg

Per 1 serving (180 g) · estimated, varies by recipe

💡 What's interesting

The yogurt marinade not only adds a tangy flavor but also acts as a natural tenderizer due to its lactic acid, which breaks down proteins in the chicken. Culturally, it reflects the use of dairy in cooking across regions where yogurt is a staple, blending practical food preservation with rich culinary traditions.