How Many Calories Are In Punjabi Chicken?

January 13, 2026 •

3 min read

The calorie content of Punjabi chicken can range from a lean 150 calories per serving for a grilled tandoori style, to over 500 calories for a rich butter chicken preparation. Understanding how many calories are in Punjabi chicken depends entirely on the specific recipe and cooking method.

Quick Summary

This guide provides a detailed breakdown of the calorie counts in various preparations of Punjabi chicken, including factors that influence the final nutritional value. It covers lighter versions and richer, creamier options, offering insights for informed food choices.

Key Points

Recipe Varies: Calories in Punjabi chicken depend on the specific dish, such as Tandoori, curry, or butter chicken.
Fat is a Key Factor: The amount of oil, ghee, and cream used significantly impacts the final calorie count.
Tandoori is Lighter: Tandoori chicken is generally the lowest calorie option due to its lean preparation method.
Butter Chicken is Calorie-Dense: The high fat content from butter and cream makes Murgh Makhani one of the most caloric versions.
Portion Size Matters: Restaurant servings can be much larger and more caloric than standard nutritional portions.
Control Calories at Home: Reducing fats, using leaner chicken, and adding more vegetables can significantly lower the calorie count.

Why Calorie Counts for Punjabi Chicken Vary

There is no single "Punjabi chicken" dish, but rather a spectrum of recipes originating from the Punjab region of India and Pakistan. The significant differences in ingredients and preparation methods directly impact the final calorie count. The main factors that influence the total calories in Punjabi chicken include:

Type of chicken: Using skinless chicken breast is lower in calories and fat than bone-in chicken with the skin left on.
Fat content: The amount of oil, ghee (clarified butter), and cream used in the gravy is the most significant determinant of a dish's richness and calorie count. Butter chicken, for example, typically uses a large amount of butter and cream.
Preparation method: Dishes cooked in a tandoor (clay oven) or pan-fried with minimal oil will be considerably lower in calories than those slow-cooked in a thick, fatty gravy.
Portion size: The average restaurant serving is often much larger than a standard nutritional portion, which can double or triple the calories consumed in a single meal.

Calorie Breakdown of Popular Punjabi Chicken Dishes

Here is a closer look at the calorie ranges for some common Punjabi chicken preparations.

Tandoori Chicken: The Lean Option

Punjabi Tandoori Chicken is a low-calorie option, as the chicken is marinated in a yogurt and spice mixture and then roasted in a clay oven. A single piece of Tandoori chicken can range from 150 to 260 calories, making it a popular choice for health-conscious diners. The yogurt-based marinade also adds beneficial probiotics.

Punjabi Chicken Curry (Dhaba Style): The Balanced Dish

Dhaba-style chicken curry, often cooked in a tomato and onion base with a blend of warming spices, sits in the middle of the calorie spectrum. While it contains a moderate amount of oil for cooking the masala, it's typically less rich than butter chicken. A single serving can range from 300 to 400 calories, depending on the amount of oil used and the portion size.

Butter Chicken (Murgh Makhani): The Indulgent Choice

Butter chicken is known for its creamy, rich gravy made with butter, cream, and cashew paste. This indulgence comes with a higher calorie count. One cup can contain between 300 and 500 calories or more, especially when prepared in a restaurant. When served with buttery naan and rice, the total meal can easily exceed a significant portion of a daily calorie allowance.

Comparison Table: Punjabi Chicken Dishes

To illustrate the difference, here is a comparison of typical portions.


Dish	Approx. Calories (per cup)	Approx. Fat (g)	Approx. Protein (g)	Key Calorie Sources
Tandoori Chicken	150-260	Low	High	Lean chicken
Chicken Curry (Dhaba)	300-400	Moderate	High	Oil, onions, tomatoes
Butter Chicken (Murgh Makhani)	350-500+	High	Moderate-High	Butter, cream, cashews

Tips for a Healthier Punjabi Chicken at Home

For those looking to enjoy the flavors of Punjabi chicken without the extra calories, here are some practical tips:

Use skinless, boneless chicken breast, which is leaner than other cuts.
Reduce the amount of oil or ghee by at least half when sautéing the base masala.
Substitute heavy cream with a lighter alternative like low-fat yogurt or a small amount of cashew paste blended with water.
Increase the proportion of vegetables in your curry, such as bell peppers, spinach, or peas, to add volume and nutrients without excess calories.
Serve the chicken with brown rice or whole-wheat roti instead of white rice or butter naan.

Conclusion

The question of how many calories are in Punjabi chicken has no single answer, as the caloric value is heavily dependent on the specific recipe and portion size. From the lean and roasted Tandoori chicken to the rich and creamy Butter Chicken, variations in ingredients and cooking methods lead to a wide range of nutritional outcomes. By understanding the factors that influence calories and making conscious adjustments, you can enjoy this flavorful cuisine while keeping your health goals in mind. For a more detailed look at Indian food nutrition, reference helpful sites like Nutritionix.

Frequently Asked Questions

The lowest calorie option is typically Tandoori chicken, which is roasted in a clay oven with a yogurt-based marinade and minimal added fat.

A restaurant serving of butter chicken can contain anywhere from 350 to over 500 calories, primarily due to the high fat content from butter and cream.

Yes, using skinless chicken breast significantly reduces the fat and calorie content compared to using chicken with the skin on.

Yes, you can reduce the calories by using less oil or ghee, substituting heavy cream with low-fat yogurt, and increasing the amount of vegetables in your curry.

Portion size is a major factor. Restaurant servings are often larger than recommended, so being mindful of how much you eat is crucial for calorie control.

A typical dhaba-style Punjabi chicken curry, cooked in a tomato and onion base, usually contains between 300 and 400 calories per serving.

Not necessarily. While rich dishes like butter chicken are high in calories, others like Tandoori chicken are relatively lean. Calories depend on the specific recipe's ingredients and cooking method.

Alongside rich curries, be mindful of fried foods like samosas, and carb-heavy accompaniments like buttery naan, which add significant calories.