Which is healthier, butter chicken or tikka masala?

November 8, 2025 •

4 min read

According to research on popular Indian dishes, both butter chicken and chicken tikka masala are high in fat and sodium, but the nutritional differences between them are significant. For those mindful of their diet, comparing these two flavorful curries is a common question, leading to the debate of which is healthier, butter chicken or tikka masala.

Quick Summary

Comparing the classic Indian curries, chicken tikka masala generally has lower calories and fat than butter chicken, which is richer and uses more cream and butter. Tikka masala's sauce is tangier and spice-forward, while butter chicken's is creamier and milder. The healthier choice depends on the specific recipe and portion size, but tikka masala is typically the lighter option.

Key Points

Tikka Masala is generally healthier: A typical restaurant-style chicken tikka masala is lower in calories and fat than butter chicken because its sauce uses less cream and butter.
The sauce is the main difference: Butter chicken's richness comes from a heavy cream and butter-based sauce, while tikka masala's sauce is tangier and more spice-forward, with less dairy fat.
Both can be high in sodium: Restaurant preparations of both dishes often contain high levels of sodium, a factor to consider for overall health.
High protein content: Both dishes use chicken, providing an excellent source of lean protein for building muscle and promoting satiety.
Customization is key: The nutritional value can be improved significantly by making healthier choices, such as using lean chicken, reducing cream, and controlling portion sizes.
Health benefits from spices: The spices in both curries, such as turmeric and cumin, offer additional health benefits like anti-inflammatory and antioxidant properties.

Comparing the Nutritional Profiles

Both butter chicken (Murgh Makhani) and chicken tikka masala are staples of Indian cuisine, but they have distinct nutritional profiles based on their ingredients and preparation methods. The primary difference lies in their sauces, with butter chicken leaning on a rich, creamy, and buttery base, while chicken tikka masala's sauce is tangier and lighter. A deeper look into the nutritional composition, including calories, fat, and sodium, helps determine the healthier choice.

The Ingredients and Cooking Methods

Butter Chicken

Originating from Delhi in the 1950s, butter chicken was created to use up leftover tandoori chicken. Its rich sauce is made from tomatoes, generous amounts of butter (or ghee), and heavy cream, giving it a smooth and mild flavor. The chicken is often bone-in and pre-cooked, then simmered in this thick gravy. Common ingredients include ginger, garlic, garam masala, and fenugreek leaves (kasoori methi). The indulgent amount of cream and butter is what makes this dish so rich but also high in calories and fat.

Chicken Tikka Masala

Believed to have been created by South Asian chefs in the UK, chicken tikka masala uses boneless chicken pieces (tikka) that are marinated in yogurt and spices before being grilled. The sauce is also tomato-based but uses less cream and little to no butter, relying more on onions, ginger, garlic, and a bolder blend of spices like coriander, cumin, and paprika. This results in a sauce that is often tangier and spicier, with a richer red color.

The Healthiest Choice: A Closer Look

Determining the healthier dish comes down to a few key factors, with the primary differentiators being the sauce and fat content. While both dishes provide a solid source of protein from the chicken, the sauce is where the nutritional variation is most pronounced.

Calorie Count: On average, a restaurant-sized serving of butter chicken tends to have a higher calorie count than chicken tikka masala due to the substantial amount of butter and cream used. Some sources suggest butter chicken can contain up to 572 calories per serving, while chicken tikka masala typically ranges lower, depending on the preparation.
Fat Content: Butter chicken lives up to its name, with a much higher fat content, especially saturated fat, because of the heavy cream and butter. Chicken tikka masala, with its yogurt-based marinade and lighter sauce, usually contains less total fat.
Sodium: Both dishes can be high in sodium, particularly restaurant versions, which may use canned ingredients or excess salt for flavor. However, the use of canned tomato puree can make chicken tikka masala's sodium level particularly high. Homemade versions allow for greater sodium control.
Protein: Since both use chicken, they offer a similar high protein content, which is beneficial for muscle building and satiety.
Micronutrients: The sauces provide various vitamins and minerals. Tomatoes are a good source of Vitamin C and lycopene. The spices used in both dishes, such as turmeric and cumin, have additional health benefits, including anti-inflammatory and antioxidant properties.

Making Either Dish Healthier

For those who love these flavors but want to make a healthier choice, customization is key. Here are some tips to reduce calories and fat without sacrificing taste:

Use leaner chicken cuts: Opt for boneless, skinless chicken breast instead of thigh meat.
Reduce the cream and butter: Substitute heavy cream with low-fat Greek yogurt, low-fat coconut milk, or cashew cream for a similar texture with less fat.
Control the portion size: Enjoy smaller portions of the curry and fill your plate with healthier sides like brown rice, whole-wheat naan, or roasted vegetables.
Add more vegetables: Boost the nutrient content by adding extra vegetables like bell peppers, peas, or spinach to the sauce.
Embrace the spices: Focus on building flavor with aromatic spices rather than relying heavily on fat.

The Verdict

In the direct comparison of typical restaurant-style preparations, chicken tikka masala generally emerges as the healthier option due to its lower fat and calorie content. However, the healthiness of either dish is highly dependent on the recipe and portion size. While butter chicken is the more indulgent, milder choice, chicken tikka masala offers a tangier, bolder flavor profile with fewer calories. Ultimately, both can be part of a balanced diet when consumed in moderation or prepared with healthier ingredients at home.

Conclusion

When deciding between butter chicken and tikka masala from a nutritional standpoint, the verdict leans towards tikka masala for being the lighter option. Its reliance on a tomato and onion-based sauce with less cream and butter gives it an edge over the richer, cream-laden butter chicken. However, the good news is that with a few simple substitutions, both dishes can be modified to fit a health-conscious diet. By using lean protein, reducing dairy fat, and loading up on vegetables, you can enjoy these classic Indian flavors guilt-free. The choice between them ultimately depends on your flavor preference—rich and creamy versus tangy and bold—and your dietary goals.


Feature	Butter Chicken	Chicken Tikka Masala
Origin	Delhi, India	British-Indian hybrid (likely UK)
Flavor Profile	Rich, creamy, mildly spiced, and slightly sweet	Tangier, spicier, and more complex
Sauce Base	Tomato, with substantial butter and heavy cream	Tomato and onion, with less cream and no butter
Fat Content	Typically higher (more saturated fat)	Typically lower (less saturated fat)
Calorie Count	Generally higher	Generally lower
Spice Level	Milder, with cream muting the spices	Bolder and spicier
Chicken Preparation	Tandoori chicken (often bone-in) simmered in gravy	Boneless chicken tikka (marinated & grilled)

Frequently Asked Questions

Generally, vegetable or legume-based curries like Dal Tadka or Chana Masala tend to be lower in calories and fat than cream-based chicken dishes. Tandoori chicken, which is grilled without heavy sauces, is also a very low-calorie option.

Yes, you can easily make butter chicken healthier at home by substituting heavy cream with low-fat Greek yogurt, coconut milk, or cashew cream, and using less butter or ghee. Using lean chicken breast and loading up on vegetables will also help.

The main differences are the cream and butter content. Butter chicken uses a greater amount of butter and heavy cream for a rich, mild sauce, while tikka masala relies more on a tomato and onion base, with a bolder spice profile and less cream.

The spice level does not directly impact the calorie count, but the spices themselves, such as turmeric and cumin, contain beneficial antioxidants and have anti-inflammatory properties, regardless of the dish they are in.

It is widely believed that chicken tikka masala was created in the United Kingdom by Bangladeshi chefs adapting Indian flavors for a British palate, which is why it is often considered a British-Indian hybrid rather than a traditional Indian dish.

To reduce sodium, use fresh tomatoes instead of canned tomato puree and control the amount of salt and salted ingredients. Preparing the dish at home gives you complete control over sodium content.

While chicken tikka masala is generally the lighter option, both dishes can fit into a balanced diet when consumed in moderation. Pairing either curry with high-fiber sides like brown rice or extra vegetables can also enhance its nutritional value.