The Protein Powerhouse: Protein in Plain Chicken Breast
To understand tandoori chicken's protein content, start with plain chicken breast. Raw, skinless chicken breast is a lean, protein-rich source. Cooking concentrates this protein by removing water.
- Raw chicken breast: Approximately 22-23 grams of protein per 100 grams.
- Cooked chicken breast: About 31 grams of protein per 100 grams.
Therefore, a 250-gram portion of plain cooked chicken breast contains about 77.5 grams of protein ($2.5 \times 31g$). This serves as a basis before considering the tandoori marinade.
The Tandoori Touch: Marinade's Impact on Protein
A traditional tandoori marinade uses a low-fat yogurt base and spices, which minimally affects the final protein count.
- Minor protein impact: The marinade does not reduce the chicken's protein content. The yogurt provides a small protein boost, but the chicken is the primary source. The yogurt's acidity tenderizes the meat.
- Flavor and antioxidants, not fat: Spices like turmeric and paprika add flavor without significant fat or calories. The tandoor's high-heat cooking removes excess fat, maintaining the dish's lean profile.
Comparison Table: Tandoori vs. Plain Chicken Breast (250g cooked portion)
Here's a comparison of 250 grams of plain grilled chicken breast with a comparable portion of traditional tandoori chicken breast.
| Nutrient | Plain Grilled Chicken Breast | Tandoori Chicken Breast | Difference/Comment |
|---|---|---|---|
| Protein | ~77.5g | ~75-78g | Similar; the marinade adds a negligible amount of protein. |
| Calories | ~410-488 kcal | ~437-450 kcal | Tandoori may have slightly more calories due to the yogurt marinade and any added oils. |
| Fat | ~5-9g | ~10-12g | Tandoori has more fat due to the yogurt and oil in the marinade, but remains a lean option. |
| Carbohydrates | 0g | ~4-6g | Carbs come from the yogurt and spices, but it remains a low-carb meal. |
Maximizing Nutritional Value and Protein Retention
To get the most protein and nutrition from tandoori chicken, consider these preparation and cooking methods:
- Use low-fat yogurt: This minimizes extra calories and fat.
- Grill or bake: Grilling or baking without added oil is best.
- Trim fat: Remove any visible fat from the chicken breast before marinating.
- Avoid heavy sauces: Stick to a fresh salad or simple raita for a leaner meal.
Conclusion
A 250-gram cooked portion of tandoori chicken breast contains a substantial amount of protein, usually 75 to 78 grams. The marinade adds flavor and some nutrients, but has a minor impact on total protein and calories, making it a lean choice. Use low-fat marinade ingredients and a low-fat cooking method like grilling or baking for a healthy result.
For additional nutritional information and recipe ideas, use the U.S. Department of Agriculture (USDA) food database. [link to USDA food database, use a specific category or search page for healthy proteins]
