How Many Calories Are in 200g of Chicken Masala?

January 2, 2026 •

4 min read

A standard restaurant serving of chicken masala can range significantly in calories, with some recipes potentially exceeding 700 calories per plate. Understanding how many calories are in 200g of chicken masala requires looking at the cooking method and ingredients, such as the amount of cream and oil used.

Quick Summary

The calorie count for 200g of chicken masala is not fixed and depends on preparation, ranging from roughly 240 to over 400 calories. Key factors include the cut of chicken and amount of fat.

Key Points

Calorie Variability: A 200g serving of chicken masala can range from approximately 240 kcal to over 400 kcal, depending heavily on the recipe and ingredients used.
Recipe Matters: Restaurant versions often use more heavy cream, butter, and oil, resulting in higher calorie counts compared to healthier homemade recipes.
Healthy Swap: Replacing heavy cream with plain, non-fat Greek yogurt or coconut milk can significantly reduce the total fat and calorie content.
Lean Protein Source: Using boneless, skinless chicken breast keeps the protein high and fat content low, contributing to a healthier dish.
Spices and Health: The spices in masala, like turmeric, cumin, and ginger, offer anti-inflammatory and antioxidant benefits that support overall well-being.
Portion Control: The final calorie count is also heavily influenced by what the curry is served with, such as rice or naan bread.
Lower-Calorie Recipes: Zero-oil or low-sodium recipes demonstrate that rich flavor can be achieved without excess fat and salt.

The Calorie Breakdown of 200g Chicken Masala

The number of calories in a 200g serving of chicken masala is not a single, fixed value. The final calorie count is heavily influenced by the specific recipe, which varies greatly between restaurants and home cooks. Some commercially prepared versions, like a Tesco Chicken Tikka Masala, have been measured at around 264 kcal for a 200g portion. Another example from Nutritionix shows a Manor House version at 242 kcal for the same weight. However, other nutrition databases and restaurant estimates indicate a much higher range, with some servings pushing past 400 or even 700 calories, particularly when served with rich, creamy sauces. This variability makes it crucial to consider the ingredients and preparation method to accurately assess the nutritional impact of your meal.

Factors Influencing the Calorie Count

Several key components contribute to the calorie density of chicken masala. By adjusting these, you can easily create a version that fits your dietary needs.

Type of Chicken: The cut of chicken used plays a significant role. Using lean, boneless, skinless chicken breast will result in a lower-calorie and lower-fat dish compared to using fatty chicken thighs.
Cream vs. Yogurt: Many recipes use heavy cream to achieve a rich, velvety texture. Swapping heavy cream for plain Greek yogurt or coconut milk can dramatically reduce the fat and calorie content. Yogurt also provides a probiotic boost.
Oil Content: The amount and type of oil or ghee used for cooking and sautéeing spices contribute a substantial number of calories. Zero-oil or minimal-oil recipes are an option for those seeking the lowest calorie count.
Added Sugars: Some recipes or ready-made sauces may include added sugars, like mango chutney, which increases the carbohydrate and calorie total.
Portion Size and Sides: The final meal's total calories depend on what the chicken masala is served with. A side of jasmine rice or naan bread adds a significant number of additional calories and carbohydrates.

Homemade vs. Restaurant Chicken Masala: A Calorie Comparison

To illustrate the impact of recipe choices, here is a comparison between a typical restaurant-style chicken masala and a healthier, homemade version. Note that these are estimates and can vary.


Feature	Standard Restaurant Chicken Masala (per 200g)	Healthier Homemade Chicken Masala (per 200g)
Estimated Calories	350-450+ kcal	240-300 kcal
Key Ingredient: Sauce	Heavy cream, butter/ghee, lots of oil	Greek yogurt, minimal olive oil
Protein Source	Often chicken thighs, sometimes breast	Typically lean, boneless, skinless chicken breast
Fat Content	Higher fat content due to cream and oil	Significantly lower fat content
Sodium	Often higher in sodium	Controlled salt content, can be lower
Health Benefits	Flavorful but higher in saturated fat	Nutrient-dense, protein-rich, lower in fat

Creating a Healthier, Lower-Calorie Chicken Masala

Making a delicious and healthy chicken masala at home is entirely possible by making smart ingredient swaps without sacrificing flavor. A low-sodium recipe, for example, substitutes Greek yogurt for heavy cream and uses lean chicken breast. You can also reduce oil by cooking with a minimal amount of olive oil instead of ghee or butter. Loading your curry with vegetables like capsicum and spinach can boost its fiber and nutrient content. The rich, authentic flavors come from the spice blend, not just the fat. By using a fragrant mix of turmeric, cumin, ginger, and garam masala, you can create a satisfying dish that is both healthy and delicious. For more inspiration on reducing calories, a zero-oil version provides a great example.

Practical Tips for Lowering Your Calorie Count

Choose Lean Cuts: Always opt for chicken breast and remove any skin to minimize fat content.
Use Greek Yogurt: Substitute heavy cream with plain, non-fat Greek yogurt to make a creamy, protein-packed sauce.
Focus on Spices: Sauté your spices in a minimal amount of oil or a splash of water to release their full flavor without excess fat.
Add More Veggies: Incorporate finely chopped onions, tomatoes, spinach, or peppers into the sauce to increase volume and nutrients without adding many calories.
Control Portion Sizes: Be mindful of serving sizes for both the curry and accompanying side dishes.

Conclusion

The calorie content of 200g of chicken masala is highly variable and depends on a recipe's specific ingredients and preparation. While restaurant versions tend to be richer and higher in calories, homemade versions offer excellent opportunities for customization. By making simple ingredient substitutions, such as using lean chicken and Greek yogurt, you can significantly reduce the calorie and fat content while still enjoying a flavorful and satisfying meal. The wide range of calorie estimates found online highlights the importance of being aware of what goes into your food, empowering you to make healthier choices that align with your dietary goals.

For a delicious, healthier version, consider experimenting with a low-calorie recipe like this Low Sodium Chicken Tikka Masala Recipe.

Frequently Asked Questions

The main reason for the significant calorie variation is the use of different ingredients, primarily the fat content from heavy cream, butter, or oil. Restaurant versions typically use more of these than homemade versions, leading to higher calorie totals.

Yes, chicken masala can be a healthy dish, especially when prepared at home with lean chicken breast, low-fat yogurt instead of cream, and minimal oil. It provides a good source of protein and beneficial spices.

To make a low-calorie version, use lean chicken breast, swap heavy cream for Greek yogurt, use less oil, and load up on vegetables. Focusing on aromatic spices instead of fat adds plenty of flavor.

While the names are often used interchangeably, 'Chicken Tikka Masala' specifically refers to a dish where chicken pieces (tikka) are marinated and grilled or roasted before being simmered in a creamy, spiced tomato sauce.

Homemade versions are generally lower in calories because you can control the ingredients, using less fat and leaner cuts of meat. Restaurant curries often contain significantly more oil and cream.

Spices like turmeric, cumin, and ginger, commonly used in masala, have numerous health benefits, including anti-inflammatory, antioxidant, and digestive-supporting properties.

Using coconut milk can be a dairy-free alternative to cream. While still calorie-dense due to fat content, it offers different nutritional benefits. Light coconut milk is a lower-calorie option than heavy cream.

For a lower-calorie meal, consider serving your chicken masala with cauliflower rice, a simple cucumber and tomato salad, or a side of steamed vegetables instead of traditional white rice or naan.