How healthy is chicken tikka masala?
Is chicken tikka masala healthy? Yes, in moderate portions. Chicken tikka masala scores 46/100 on the HowHealthyIs Score: 100 g provides 134 kcal, 11 g protein and 1.3 mg vitamin E. Chicken tikka masala is grilled, yogurt-marinated chicken in a spiced tomato and cream sauce: a high-protein curry where most of the fat comes from the cream and butter. 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). Chicken tikka masala ranks higher than 46% of them.
Counts in favor (% daily value per 100 kcal)
- Protein16%
- Vitamin E6%
- Vitamin A5%
- Potassium5%
- Magnesium4%
- Iron4%
- Vitamin C4%
- Fiber3%
- Calcium2%
Counts against
- Saturated fat12%
- Added sugars1%
- Sodium9%
Raw NRF9.3: 50 minus 21 = 29. 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 chicken tikka masala?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 134 kcal | 469 kcal | |
| Protein | 11 g | 39 g | 77% |
| Carbohydrates | 5.5 g | 19 g | 7% |
| Fiber | 1.1 g | 4 g | 14% |
| Sugars | 3 g | 10 g | |
| Added sugars | 0.4 g | 1.3 g | 3% |
| Fat | 7.8 g | 27 g | 35% |
| Saturated fat | 3.1 g | 11 g | 55% |
| Omega-3 fats | 0.2 g | 0.8 g | |
| Vitamins | |||
| Vitamin A | 64 µg | 223 µg | 25% |
| Vitamin C | 4.7 mg | 17 mg | 18% |
| Vitamin D | 0.1 µg | 0.5 µg | 3% |
| Vitamin E | 1.3 mg | 4.4 mg | 29% |
| Vitamin K | 6.1 µg | 21 µg | 18% |
| Vitamin B12 | 0.1 µg | 0.5 µg | 20% |
| Folate | 12 µg | 43 µg | 11% |
| Minerals | |||
| Calcium | 39 mg | 137 mg | 11% |
| Iron | 1 mg | 3.5 mg | 19% |
| Potassium | 300 mg | 1051 mg | 22% |
| Magnesium | 24 mg | 85 mg | 20% |
| Zinc | 0.5 mg | 1.9 mg | 17% |
| Sodium | 279 mg | 976 mg | 42% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard chicken tikka masala?
We estimate chicken tikka masala from this standard recipe (serves 4, about 1400 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Garam masala is modeled as cumin and coriander. Rice and bread are not included.
| Ingredient | Amount |
|---|---|
| Chicken breast, cubed | 600 g |
| Plain yogurt for the marinade | 120 g |
| Lemon juice | 15 g |
| 3 garlic cloves | 10 g |
| Ginger | 10 g |
| Ground cumin | 4 g |
| Ground coriander | 3 g |
| Paprika | 4 g |
| Turmeric | 2 g |
| Chili powder | 2 g |
| 2 tbsp oil | 30 g |
| 1 tbsp butter | 15 g |
| 2 onions | 200 g |
| 1 can crushed tomatoes | 400 g |
| Heavy cream | 120 g |
| Pinch of sugar | 5 g |
| Salt | 7 g |
| Water | 100 g |
| Fresh coriander | 10 g |
Why is chicken tikka masala good for you?
- 39 g protein in 1 serving (curry only), 77% of the daily value. Protein contributes to the maintenance of muscle mass.
- 4.4 mg vitamin E in 1 serving (curry only), 29% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
- 223 µg vitamin A in 1 serving (curry only), 25% of the daily value. Vitamin A contributes to the maintenance of normal vision.
Good ways to use it
- A protein-rich main with a modest portion of rice and a vegetable side
- Lightening at home with yogurt in place of some of the cream
What should you watch out for?
- Restaurant portions often use much more cream, butter and oil than a home version.
- Usually served with naan or a large mound of rice, which adds most of the meal's calories.
What can you eat instead of chicken tikka masala?
Foods you can use the same way with a higher HowHealthyIs Score.