How much protein is in one Chicken tikka leg piece?

January 7, 2026 •

4 min read

According to the USDA, a single skinless chicken drumstick contains approximately 23 grams of protein per 95 grams, meaning the amount of protein in one chicken tikka leg piece can vary based on size and preparation. This guide will help you understand the variables that determine its nutritional value.

Quick Summary

The protein content in a chicken tikka leg piece varies depending on size, whether the skin is included, and the marinade. Typically, one piece can offer 15 to over 25 grams of protein.

Key Points

Variable Protein: The protein content in a chicken tikka leg piece is not fixed and depends on its size, preparation, and presence of skin.
Typical Range: A medium-sized, cooked and skinless chicken tikka leg piece typically provides between 25 and 40+ grams of high-quality protein.
Skin's Impact: Removing the skin is the most effective way to significantly reduce the calorie and fat content while maximizing the protein-to-calorie ratio.
Marinade Matters: The traditional yogurt-based marinade contributes additional flavor and a small amount of protein, with spices offering health benefits.
Cooking Method: Grilling or baking is healthier than frying, as it avoids adding extra fat and calories during the cooking process.
Nutritional Value: Beyond protein, chicken tikka offers other nutrients from its spices and can be part of a balanced diet.

A chicken tikka leg piece is a popular dish known for its rich flavor and high protein content. However, pinpointing the exact amount of protein can be complex due to variations in size, preparation, and ingredients. A typical leg piece consists of a drumstick and a thigh, with the nutritional values for each part differing slightly. The total protein can range from approximately 15 grams for a smaller drumstick to over 30 grams for a larger leg, especially when considering the added weight and nutrients from the marinade and cooking process.

Factors Influencing Protein Content

Several elements play a significant role in determining the final protein count of your chicken tikka leg piece. Understanding these factors allows for a more accurate estimation of your macronutrient intake.

Size of the Piece

It's a straightforward but crucial point: a larger chicken leg will naturally contain more meat and, therefore, more protein. While a standard drumstick averages around 95 grams without skin, a full leg piece (including the thigh and drumstick) can weigh considerably more, often exceeding 150-200 grams, especially with the bone. The sheer volume of meat directly correlates with the protein grams.

Presence of Skin

The skin on a chicken leg adds a significant amount of fat and calories. While it does contain some protein, removing it can increase the protein density relative to the calorie count. For example, a skinless drumstick provides around 24 grams of protein per 100 grams, whereas a skin-on version will have a slightly lower percentage of protein by weight because of the added fat.

The Marinade and Cooking Method

The yogurt-based marinade used for chicken tikka can add a small amount of extra protein. Some recipes also incorporate chickpea flour, which adds a few grams of protein and carbohydrates. More importantly, the cooking method affects the final nutrient profile. Grilling in a tandoor or oven-baking is leaner than frying. Some recipes might involve dabbing oil during cooking, which adds calories but not protein. The retention of moisture also influences the weight, making the cooked weight different from the raw weight.

Estimating the Protein in a Standard Chicken Tikka Leg Piece

To get a better idea, let's break down the protein content based on typical components:

Drumstick: A standard cooked, skinless drumstick (around 95g) yields approximately 23 grams of protein.
Thigh: A skinless cooked chicken thigh (around 111g) contains approximately 27 grams of protein.
Full Leg: Combining the two suggests a skinless, cooked full leg piece (thigh and drumstick) can offer around 50 grams of protein or more, depending on the exact size.

Taking into account the marinade, which adds a bit of weight and protein, and the cooking process, a single, cooked chicken tikka leg piece (thigh and drumstick) could provide anywhere from 25 to 40+ grams of protein. The most accurate way to know for sure is to use a nutrition calculator for a specific recipe or measure the cooked meat portion.

Comparison: Chicken Tikka Leg vs. Other Cuts

To provide context, here is a comparison of the approximate protein content per 100 grams for various chicken cuts, prepared similarly to chicken tikka, based on data from Healthline and other sources.


Chicken Cut (Cooked, Skinless)	Approx. Protein per 100g	Approx. Calories per 100g	Key Difference
Chicken Tikka Leg	24-25 grams	170-200 kcal	Dark meat, richer flavor, slightly higher fat
Chicken Tikka Breast	31-32 grams	150-170 kcal	Leanest cut, higher protein density, lower fat
Chicken Tikka Thigh	25 grams	170-190 kcal	Dark meat, juicier than breast, higher fat than breast
Chicken Tikka Wing	24 grams	250+ kcal	Smaller portion, highest fat content, often more calories

How to Maximize Protein and Minimize Calories

For those focused on maximizing their protein intake while keeping calories in check, here are some tips:

Choose a leaner marinade base, such as non-fat Greek yogurt instead of full-fat versions or cream.
Remove the skin before or after cooking. This significantly reduces the fat and calorie count without sacrificing the protein.
Cook using methods like grilling or baking instead of frying to avoid adding extra oil and calories.
Serve your chicken tikka leg piece with a side of vegetables or a protein-rich lentil soup to increase the meal's overall nutritional value.

Chicken tikka isn't just about protein. The traditional marinade features spices like turmeric, cumin, and ginger, which offer additional health benefits such as anti-inflammatory properties and aid in digestion. The yogurt also provides probiotics that are beneficial for gut health. This makes chicken tikka a flavorful and wholesome option for those looking to build muscle or maintain a balanced diet.

Conclusion

While there is no single, fixed number for how much protein is in one chicken tikka leg piece, a realistic estimate for a medium-sized, cooked and skinless portion is between 25 and 40 grams. The exact value depends on the size of the leg, whether the skin is included, and the specific cooking method. Chicken tikka remains an excellent source of high-quality protein and can be a healthy part of your diet when prepared mindfully. By paying attention to these factors, you can enjoy this flavorful dish while staying on track with your nutritional goals.

Frequently Asked Questions

A chicken breast is leaner and has a higher protein-to-calorie ratio, making it the healthier choice for those focused on minimal fat and calories. However, the leg piece contains more iron and can be more flavorful due to its higher fat content.

No, removing the skin primarily reduces the fat and calorie content. It does not significantly decrease the protein from the meat itself. This makes the protein more concentrated relative to the calories.

The most accurate way is to weigh the cooked, edible meat portion of your leg piece and then reference the USDA data for cooked, skinless chicken leg meat, which provides around 24 grams of protein per 100 grams.

Yes, chicken tikka is an excellent source of high-quality protein, which is essential for muscle repair, growth, and maintenance. The combination of protein and flavor makes it a great post-workout meal option.

Tandoori chicken typically refers to a whole chicken or larger pieces marinated and cooked in a tandoor, while chicken tikka uses smaller, boneless or bone-in pieces, also cooked in a tandoor. Both use similar marinades but differ slightly in preparation and cut.

While yogurt adds some protein, the amount is relatively small compared to the protein from the chicken meat. The primary contribution of the marinade is flavor and moisture, though it adds a little extra protein to the dish.

It can vary. Restaurant portions are often larger and may include more oil or cream in the marinade and cooking, which could alter the final protein-to-calorie balance. A homemade version allows for more control over ingredients and preparation methods.