How many calories are in one tandoori chicken thigh?

January 4, 2026 •

4 min read

The calorie count for a single tandoori chicken thigh can vary significantly, with one restaurant-style 200g piece potentially containing around 246 calories. However, the final count depends heavily on preparation, including whether the skin is removed, the amount of oil used, and the marinade ingredients, which all influence how many calories are in one tandoori chicken thigh.

Quick Summary

The calories in one tandoori chicken thigh depend on variables like skin-on or skin-off, cooking method, and the marinade. Leaner preparations and homemade versions typically offer fewer calories, more protein, and less fat.

Key Points

Variable Calorie Count: The calories in one tandoori chicken thigh can range significantly, typically between 200 and 250 kcal for a skinless grilled version.
Skin Matters: Removing the skin is the most impactful way to reduce the total calorie and fat content of the dish.
Cooking Method is Key: Grilling in a tandoor or oven minimizes added fats, while pan-frying increases calories due to oil absorption.
Marinade Choice: Using low-fat or Greek yogurt instead of full-fat versions reduces the marinade's overall calorie count.
Homemade vs. Restaurant: Homemade tandoori chicken often has fewer calories than restaurant versions, as you can control ingredients like oil and fat.
High in Protein: Tandoori chicken, especially the thigh, provides a substantial amount of protein, aiding in muscle repair and satiety.

Tandoori chicken is a beloved Indian dish, known for its smoky flavor and vibrant red color. When it comes to nutrition, a common question arises: how many calories are in one tandoori chicken thigh? The answer is not a single number but a range, influenced by several factors that impact the final calorie count. A typical skinless, roasted thigh is a lean, high-protein choice, but restaurant versions may be higher in fat and calories due to different cooking methods and ingredients. Understanding these variables is key to fitting this flavorful dish into a balanced diet.

Factors That Influence the Calorie Count

Several key factors determine the nutritional value of your tandoori chicken thigh. It's not just the cut of meat, but the preparation method that makes a huge difference.

Skin-On vs. Skin-Off

Chicken skin is high in fat, and its inclusion significantly increases the calorie and fat content of the final dish. A skinless thigh is a much leaner option. For example, a 100g portion of tandoori chicken with the skin removed might contain around 181 calories, while a piece with the skin could have a higher count due to the added fat. Opting for skinless preparation is one of the easiest ways to reduce the calorie load without sacrificing flavor.

Cooking Method

Traditionally, tandoori chicken is cooked in a tandoor, a clay oven, which uses dry heat and minimizes the need for added oil. This grilling method allows excess fat to render and drip away, resulting in a healthier, lower-calorie dish. In contrast, pan-frying chicken requires more oil, which the meat absorbs, adding extra fat and calories. For the most authentic and healthy result, baking or grilling is the best option.

Marinade Ingredients

The marinade is a core component of tandoori chicken, and its ingredients can affect the calorie total. The traditional yogurt-based marinade is generally healthy, especially when using low-fat or Greek yogurt. However, some recipes or restaurants might use more oil or full-fat dairy, which can increase the fat and calorie content. Homemade marinades give you full control over these ingredients.

Portion Size

This is perhaps the most obvious variable. The exact weight of a "thigh" can differ. A smaller thigh will naturally have fewer calories than a larger one. For instance, a 200g piece might be 246 calories, while a smaller portion would be less. Always consider the actual weight of the portion you are consuming to accurately track your calorie intake.

A Nutritional Breakdown of a Tandoori Chicken Thigh

Based on various nutritional data, here is a representative breakdown for a standard, skinless tandoori chicken thigh (approximately 150-200g), prepared healthily:

Calories: 200-250 kcal
Protein: 30-40g
Fat: 8-12g
Carbohydrates: 2-5g
Vitamins: Rich in B vitamins, including B3 (Niacin) and B6.
Minerals: Good source of selenium, phosphorus, and iron.

Comparison of Tandoori Chicken Thighs

To illustrate the impact of preparation, here is a comparison table showing the approximate nutritional profile of a 100g serving of different tandoori chicken thigh options:


Preparation Type	Calories (kcal)	Protein (g)	Fat (g)	Carbohydrates (g)
Homemade, Skinless, Grilled	181	26.4	7.1	2.8
Restaurant-Style	246	37	10-15 (est.)	5-8 (est.)
Store-Bought, Pre-cooked	211	20 (est.)	10 (est.)	1-5 (est.)
Homemade, Skin-On, Pan-fried	250+ (est.)	20-25 (est.)	15-20 (est.)	3-5 (est.)

How to Make Your Tandoori Chicken Thigh Even Healthier

For those looking to maximize the health benefits and minimize the calorie impact, consider these tips:

Choose skinless thighs: Removing the skin before cooking drastically reduces the fat content, making for a leaner meal.
Use low-fat or Greek yogurt: This provides the traditional creamy texture and tenderizes the meat with minimal added fat. Greek yogurt adds a protein boost as well.
Grill or bake: The dry-heat cooking methods are superior for low-fat cooking. If using a pan, minimize the amount of oil.
Trim excess fat: Even skinless thighs can have excess fat. Trim any visible fat before marinating.
Control your portion size: Be mindful of the size of the thigh you are eating to avoid overconsumption.
Marinate overnight: Longer marination allows the flavors to penetrate the meat more deeply, resulting in a more flavorful dish without needing extra sauces or oils. You can learn more about healthy cooking techniques from sources like the American Heart Association.

Conclusion

While a definitive single number is impossible to give, you can estimate that a skinless, grilled tandoori chicken thigh contains approximately 200-250 calories. The final figure depends on crucial factors like the use of skin, the cooking method, the marinade ingredients, and the portion size. By opting for a healthier preparation—such as grilling a skinless thigh with a low-fat yogurt marinade—tandoori chicken can be a very nutritious, high-protein meal. Paying attention to these details allows you to enjoy the rich, delicious flavor of this dish while maintaining control over your calorie intake.

Frequently Asked Questions

Yes, tandoori chicken is generally considered a very healthy meal. When prepared with skinless chicken and grilled, it is a lean, high-protein, and low-fat option, especially compared to deep-fried alternatives.

The cooking method has a significant effect. Traditional tandoor or grill cooking, which uses dry heat, allows excess fat to drain off, keeping the calories low. Pan-frying, however, requires and absorbs more oil, increasing the overall calorie and fat count.

Yes, eating the skin drastically increases the calorie and fat content. Chicken skin is fatty, and removing it before cooking is the best way to make your tandoori chicken a leaner, healthier meal.

A thigh naturally contains more fat than a breast, so a tandoori thigh will have more calories than a tandoori breast of the same size. However, the thigh's richer flavor is preferred by many.

Yes, when prepared correctly (skinless, grilled), tandoori chicken can be an excellent food for weight loss. Its high protein content helps you feel full and satisfied, reducing the likelihood of overeating.

Yes, the marinade can affect the calorie count, especially the type of yogurt and amount of oil used. A traditional marinade with low-fat yogurt and minimal oil is the lowest-calorie option.

Homemade tandoori chicken is almost always healthier because you have full control over the ingredients, allowing you to minimize fat and sodium. Restaurant versions can be less predictable, potentially using more oil or full-fat ingredients.