Tandoori chicken is a popular Indian dish consisting of chicken legs and thighs marinated in yogurt and spices and then roasted in a tandoor oven. It’s known for its vibrant red color and juicy, flavorful meat. But many people wonder just how many calories are in tandoori chicken legs and thighs.
The number of calories in tandoori chicken legs and thighs depends largely on the specific ingredients and preparation methods used. Factors like chicken piece size, skin on or off, oil used for basting, and accompaniments can all impact the final calorie count. Nonetheless, there are some general estimates we can make based on average portion sizes and nutrition data.
In this article, we’ll break down the average calorie content in tandoori chicken legs and thighs. We’ll look at calories with skin on versus skinless, as well as how marinade ingredients affect the calorie total. You’ll also find a comparison of tandoori chicken nutrition to other cooked chicken styles. Read on to learn all about the calories and nutrition profile of juicy, aromatic tandoori chicken legs and thighs.
Calories in Tandoori Chicken Legs and Thighs
A 6 ounce serving of tandoori chicken legs or thighs with skin contains approximately:
– 241 calories
– 13 grams protein
– 16 grams fat
– 0 grams carbs
For skinless tandoori chicken legs or thighs, a 6 ounce serving contains around:
– 204 calories
– 13 grams protein
– 11 grams fat
– 0 grams carbs
As you can see, removing the skin significantly reduces the calories and fat grams, but the protein content stays the same.
Of course, the exact calorie count will vary depending on factors like:
– Cut of chicken – Chicken thighs tend to be slightly higher in calories than chicken legs
– Size of pieces – Larger cuts will have more calories than smaller cuts
– Skin on or off – Skinless saves around 30-50 calories per serving
– Marinade – Higher fat marinades leads to more calories
– Cooking method – Basting with oil or ghee adds calories
But for an average serving of mixed leg and thigh pieces with skin, you can expect approximately 230 calories per 6 ounces cooked.
Calories in Tandoori Chicken Marinade
The marinade used to flavor tandoori chicken also impacts its calorie content. Traditional tandoori chicken marinades contain yogurt, spices, oil or ghee, garlic, ginger, lemon juice and sometimes cheese.
Here are the calories found in 3.5 ounces of common tandoori chicken marinade ingredients:
| Ingredient | Calories |
|---|---|
| Plain yogurt | 88 |
| Tandoori spice mix | 30 |
| Vegetable oil | 120 |
| Ghee | 120 |
| Garlic | 14 |
| Ginger | 12 |
| Lemon juice | 8 |
| Cheddar cheese | 115 |
The ingredients in bold add the most calories – oils, ghee and cheese in particular. Minimizing calorie-dense marinade ingredients helps keep the calorie content lower.
The chicken also only absorbs a portion of the marinade calories during the marinating process. So the final calorie count per serving won’t include the full amount of marinade calories listed above.
Calories in Baked vs Fried Tandoori Chicken
How the tandoori chicken is cooked makes a significant difference in its calorie content. The traditional method is baking at high heat in a clay tandoor oven, but tandoori chicken can also be pan fried or grilled.
Here’s a calorie comparison of a 6 ounce serving of chicken thighs prepared different ways:
| Cooking Method | Calories |
|---|---|
| Baked | 230 |
| Grilled | 230 |
| Pan fried with 1 tsp oil | 270 |
| Deep fried | 390 |
Baking or grilling without any added fat gives the lowest calorie option. Pan frying with just a small amount of oil adds around 40 more calories. Deep frying packs over 150 additional calories per serving compared to the baked version.
For the healthiest low cal preparation, stick to baking or grilling your tandoori chicken. But for full authentic flavor, cooking the chicken at high heat in a traditional tandoor oven is ideal.
Calories in Tandoori Chicken vs Plain Grilled Chicken
How does tandoori chicken compare calorie-wise to plain grilled chicken legs and thighs?
Let’s look at a 6 ounce serving of each:
| Chicken Type | Calories w/Skin | Calories Skinless |
|---|---|---|
| Tandoori chicken | 230 | 200 |
| Grilled chicken | 210 | 180 |
The tandoori chicken has slightly more calories – around 20-30 extra calories per serving compared to plain grilled chicken.
The additional calories come from the oil and yogurt in the marinade. But the difference is relatively small, so tandoori chicken can still be considered a healthy option.
Nutrition Facts for Tandoori Chicken
Now let’s look at the full nutrition facts for a 6 ounce serving of tandoori chicken legs and thighs:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 230 | 11% |
| Fat | 13g | 18% |
| Saturated Fat | 3.7g | 18% |
| Trans Fat | 0.1g | |
| Cholesterol | 140mg | 47% |
| Sodium | 460mg | 19% |
| Carbs | 2g | 1% |
| Fiber | 0g | 0% |
| Sugar | 0g | |
| Protein | 13g | 26% |
Tandoori chicken provides a good amount of protein. It’s also relatively low in carbs, sugars and sodium.
However, the fat and saturated fat content is a bit on the higher side. Much of this comes from the skin, so removing it can significantly reduce the amounts.
Overall though, tandoori chicken supplies lots of flavor along with lean protein and minimal carbs and sugar. Enjoyed in moderation as part of a balanced diet, it can be part of a healthy eating pattern.
Ways to Reduce Calories in Tandoori Chicken
Here are some easy ways to lighten up tandoori chicken and cut back on the calories:
– Remove the skin after cooking – Eliminates up to 50 calories per serving
– Use yogurt-based marinades – Much lower in calories than oil-based ones
– Limit added oils for basting – Opt for lemon juice or chicken stock instead
– Bake or grill instead of frying – Saves up to 150 calories per serving
– Use smaller chicken pieces – More pieces means less chicken per serving
– Pair with non-starchy veggies – Bulk up your meal but not the calories
– Enjoy with fresh lemon – Adds bright flavor without extra calories
– Watch portion sizes – Stick to sensible 6 ounce serving sizes
With a few simple tweaks, you can still enjoy the iconic taste of tandoori chicken while controlling your calorie intake.
Low Calorie Tandoori Chicken Recipe
This recipe delivers all the flavor of traditional tandoori chicken but with fewer calories and fat:
Ingredients:
– 1 lb chicken legs and thighs, skin removed
– 1 cup plain Greek yogurt
– 2 tbsp tandoori seasoning
– 1 tbsp lemon juice
– 2 tsp minced garlic
– 1 tsp minced ginger
– 1 tsp paprika
Instructions:
1. In a bowl, combine the yogurt, tandoori seasoning, lemon juice, garlic, ginger and paprika. Mix well.
2. Add the chicken and turn to evenly coat in marinade. Cover and refrigerate for 1-2 hours.
3. Preheat oven to 450°F. Line a baking sheet with foil.
4. Remove chicken from marinade and place on prepared baking sheet. Discard excess marinade.
5. Bake for 25-30 minutes until chicken is fully cooked and juices run clear.
6. Remove from oven and let rest 5 minutes before serving. Enjoy with fresh lemon wedges.
Nutrition for Low Calorie Recipe
Here is the nutrition breakdown for a 6 ounce serving of the low calorie tandoori chicken recipe:
| Nutrient | Amount |
|---|---|
| Calories | 190 |
| Fat | 8g |
| Carbs | 2g |
| Protein | 13g |
By using Greek yogurt instead of oil and removing the skin, this recipe shaves off calories, fat and saturated fat compared to traditional versions. You still get over 25 grams of protein along with the iconic tandoori flavor.
Should You Eat the Skin on Tandoori Chicken?
Chicken skin is often removed from tandoori chicken to reduce fat and calories. But some people may wonder if keeping the skin on provides any benefits.
Here’s a look at some of the pros and cons of eating tandoori chicken skin:
Potential Benefits
– Adds flavor from spices and charring
– Provides texture contrast
– Contains some healthy fats like oleic acid
– Supplies small amounts of collagen
Potential Downsides
– Significantly increases calorie and fat content
– Adds saturated fat and cholesterol
– May contain carcinogens from high heat cooking
– Can be difficult to digest for some people
Overall, leaving the skin on tandoori chicken boosts the flavor and texture. But it also ramps up the calories, fat, cholesterol and carcinogen risk.
Removing the skin after cooking is an easy way to reduce calories and fat intake by around 50 calories and 5 grams of fat per serving. You still get the great charred flavors from the spices and oven roasting.
For the healthiest option, go skinless. But enjoying the skin occasionally won’t make much difference in an otherwise balanced diet.
Healthier Alternatives to Tandoori Chicken
For those looking to further lighten up their Indian chicken dishes, here are some healthier alternatives to classic tandoori chicken:
– Tandoori chicken breast – Less fat than legs and thighs
– Tandoori fish or shrimp – Lower in calories than chicken
– Tandoori tofu – Good for vegetarians and vegans
– Tandoori paneer – Indian cheese with less fat than chicken
– Tandoori cauliflower – Low calorie vegetarian option
– Tandoori chicken kebabs – Smaller portion of meat
– Tandoori chicken salad – Served over greens for fiber
You can marinate and roast these foods just like traditional tandoori chicken. The result is all the same delicious flavors but with fewer calories and less saturated fat in each serving.
Conclusion
Tandoori chicken is a popular Indian dish that offers a nutritious source of lean protein, at around 13 grams per serving. Skin-on chicken legs and thighs supply approximately 230 calories in a 6 ounce cooked portion. Removing the skin reduces the calories by about 50 per serving.
Opting for lower fat marinade ingredients like yogurt and limiting added oils also helps decrease the calorie content. Baked or grilled tandoori chicken is healthier than fried versions. Overall, tandoori chicken can be enjoyed as part of a balanced diet when portion sizes and cooking methods are controlled. Lightening up the recipe keeps all the flavor while cutting back on calories and fat intake.