How healthy is butter chicken?
Is butter chicken healthy? Yes, in moderate portions. Butter chicken scores 26/100 on the HowHealthyIs Score: 100 g provides 170 kcal, 11 g protein and 89 µg vitamin A. Butter chicken (murgh makhani) simmers chicken in a mild tomato sauce enriched with butter, cream and cashews, so it is richer in saturated fat than most curries while still giving plenty of protein. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Butter chicken ranks higher than 26% of them.
Counts in favor (% daily value per 100 kcal)
- Protein13%
- Vitamin A6%
- Vitamin E4%
- Iron4%
- Magnesium4%
- Potassium3%
- Vitamin C2%
- Fiber2%
- Calcium2%
Counts against
- Saturated fat17%
- Added sugars1%
- Sodium8%
Raw NRF9.3: 40 minus 26 = 14. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in butter chicken?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 170 kcal | 544 kcal | |
| Protein | 11 g | 35 g | 70% |
| Carbohydrates | 5.2 g | 17 g | 6% |
| Fiber | 0.9 g | 2.9 g | 11% |
| Sugars | 2.9 g | 9.3 g | |
| Added sugars | 0.6 g | 2 g | 4% |
| Fat | 12 g | 38 g | 49% |
| Saturated fat | 5.7 g | 18 g | 90% |
| Omega-3 fats | 0.2 g | 0.5 g | |
| Vitamins | |||
| Vitamin A | 89 µg | 283 µg | 31% |
| Vitamin C | 3.8 mg | 12 mg | 13% |
| Vitamin D | 0.2 µg | 0.6 µg | 3% |
| Vitamin E | 1 mg | 3.3 mg | 22% |
| Vitamin K | 5.7 µg | 18 µg | 15% |
| Vitamin B12 | 0.3 µg | 1.1 µg | 45% |
| Folate | 8.2 µg | 26 µg | 7% |
| Minerals | |||
| Calcium | 39 mg | 126 mg | 10% |
| Iron | 1.2 mg | 4 mg | 22% |
| Potassium | 265 mg | 848 mg | 18% |
| Magnesium | 28 mg | 91 mg | 22% |
| Zinc | 1.1 mg | 3.5 mg | 32% |
| Sodium | 332 mg | 1063 mg | 46% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard butter chicken?
We estimate butter chicken from this standard recipe (serves 4, about 1280 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Dried fenugreek leaves are modeled as fenugreek seed. Rice and bread are not included.
| Ingredient | Amount |
|---|---|
| Boneless chicken thighs | 600 g |
| Plain yogurt for the marinade | 100 g |
| Lemon juice | 15 g |
| 3 garlic cloves | 10 g |
| Ginger | 10 g |
| Kashmiri chili powder | 4 g |
| Ground cumin | 3 g |
| Ground coriander | 2 g |
| Fenugreek | 1 g |
| Butter | 50 g |
| 1 tbsp oil | 15 g |
| 1 can crushed tomatoes | 400 g |
| Cashews, ground | 30 g |
| Heavy cream | 150 g |
| Sugar | 8 g |
| Salt | 7 g |
| Water | 100 g |
Why is butter chicken good for you?
- 35 g protein in 1 serving (curry only), 70% of the daily value. Protein contributes to the maintenance of muscle mass.
- 1.1 µg vitamin B12 in 1 serving (curry only), 45% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 3.5 mg zinc in 1 serving (curry only), 32% of the daily value. Zinc contributes to the normal function of the immune system.
Good ways to use it
- An occasional rich curry, shared with a lentil or vegetable dish
- Serving with plain rice and a side salad instead of naan
What should you watch out for?
- Butter and cream make it one of the more saturated-fat-heavy curries on a menu.
- Often paired with buttered naan, which adds more refined flour and fat.
What can you eat instead of butter chicken?
Foods you can use the same way with a higher HowHealthyIs Score.