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Tandoori chicken with raita (تندوری چکن + رائتہ) is about 380 calories per serving — a high-protein, low-carb favorite that proves oven-roasted desi food can be both indulgent-tasting and diet-friendly. Yogurt-marinated chicken roasted until charred at the edges, cooled by a cucumber-mint raita, is one of the most satisfying meals on this list.
Quick answer
- Calories: ~380 kcal per serving
- Serves: 4 · Cook time: 40 min
- Region: Punjabi · Tags: high-protein, low-carb
Calories in Tandoori Chicken + Raita: the count
~380 calories per serving. A serving is a portion of chicken (leg quarters) marinated in yogurt, lemon, ginger-garlic, and tandoori spices, then oven-roasted, served with a cucumber-mint raita. Because it’s roasted rather than fried and paired with cooling yogurt rather than rice, the count stays reasonable for such a hearty, protein-rich plate.
Why it’s a diet-friendly indulgence
- Roasted, not fried. Oven-roasting on a rack lets fat drip away instead of soaking in — a big advantage over deep-fried or heavily oiled dishes.
- Yogurt marinade, minimal oil. The tenderizing marinade is yogurt-based, so very little added oil is needed.
- Low-carb by default. No rice or bread is built in, so the calories come mostly from protein — the raita adds cooling creaminess for little cost.
Tandoori Chicken + Raita macros at a glance
Tandoori chicken + raita is high-protein and low-carb. The chicken delivers a big protein hit (leg meat carries a bit more fat than breast, which is where most of the fat comes from), while the raita adds a small amount of protein and fat from yogurt. Carbs are minimal, making this a strong pick for low-carb or weight-loss days.
How Tandoori Chicken + Raita fits a desi diet
At ~380 calories, this is a genuinely satisfying high-protein meal that keeps you full. For an even leaner version, use skinless chicken (skin holds much of the fat) and keep the raita light with low-fat yogurt. Add a big salad for volume, or a single roti if you want some carbs — the protein does the heavy lifting either way.
Tandoori Chicken + Raita: full macro breakdown
For a standard serving (one leg quarter + ~⅓ cup raita, ~380 calories), the macro split is roughly:
| Macro | Amount | % of calories |
|---|---|---|
| Protein | ~38–42 g | ~42% |
| Fat | ~18–22 g | ~46% |
| Carbohydrates | ~5–7 g | ~7% |
| Fiber | ~1 g | — |
| Calcium | ~120–150 mg | — |
Protein leads the macro split here, which is unusual for a desi main course and part of why this dish is a go-to for high-protein, low-carb eaters. Most of the fat is naturally occurring in the chicken skin and thigh meat rather than added oil — the marinade itself uses very little. The raita contributes calcium and a small protein boost from the yogurt, plus a bit of fiber from cucumber.
Tandoori Chicken + Raita portion size comparison
| Portion | Approx. weight | Calories | Best for |
|---|---|---|---|
| Small (1 drumstick + raita) | ~150 g | ~220 | Light meal or protein add-on to a salad |
| Medium (1 leg quarter + raita) | ~250 g | ~380 | Standard single serving |
| Large (2 pieces + extra raita) | ~400 g | ~600 | Post-workout or high-protein day |
| Restaurant/BBQ night serving | ~350–450 g | ~500–650 | Often marinated with more oil, served with naan |
Restaurant tandoori chicken frequently uses more oil in the marinade for color and char, and skin is rarely removed before serving — both push the calorie count meaningfully above a home-roasted version.
Tips for a lighter Tandoori Chicken + Raita
- Remove the skin before or after marinating — this alone can cut 60–80 calories per piece.
- Use low-fat or Greek yogurt in both the marinade and the raita for extra protein at fewer calories.
- Rest the chicken on a rack, not a tray — lets rendered fat drip away instead of pooling and re-absorbing.
- Go easy on the char oil — a light brush of oil at the end for color is enough; skip the extra basting some recipes call for.
- Bulk up the raita with extra cucumber and mint rather than extra yogurt, for more volume at the same calorie cost.
Frequently asked questions about Tandoori Chicken + Raita calories
Is tandoori chicken good for weight loss?
Yes — it’s one of the better restaurant-style desi options for weight loss because it’s roasted (not fried), high in protein, and naturally low-carb. The main variable is whether the skin is left on, which is worth checking or requesting removed.
Does the yogurt marinade add many calories?
Very little. A cup of yogurt used to marinate a full batch of chicken adds only a modest amount per serving, and much of it stays in the marinade bowl rather than the chicken itself. It’s a far lower-calorie tenderizing method than an oil-based marinade.
Is raita healthy, or does it add a lot of calories?
Raita is genuinely low-calorie — a typical serving is 40–60 calories, mostly from yogurt with a little cucumber and mint. Using low-fat or Greek yogurt keeps it even leaner while adding extra protein.
Chicken breast or chicken leg for tandoori — which is better calorie-wise?
Breast meat has less fat and a lower calorie count per gram than leg/thigh, so swapping to breast pieces (or a mix) is an easy way to reduce the total without changing the recipe.
How does this compare to other high-protein dishes in this hub?
It’s leaner than palak gosht and pairs well as a low-carb alternative to rice-based mains like vegetable pulao on days when you’re watching carbs specifically.
Related reading on Tandoori Chicken + Raita
- Tandoori chicken + raita recipe — the full step-by-step for this dish
- Grilled chicken + salad — the leanest chicken plate in this hub
- Desi weight-loss meals — full-day ideas built around lean protein
Get the exact calorie count for Tandoori Chicken + Raita
Whether you keep the skin on and your exact chicken portion set the number. RotiAI computes the exact kcal for your tandoori chicken + raita, and Sehat Mode builds high-protein, low-carb meals like this into a personalized desi diet plan. Looking for more lean options? Check out grilled chicken salad or the full tandoori chicken + raita recipe.
