Houston · Indian

Healthy options at Tandoori Grill

Name: Tandoori Grill
Address: 2002 Fry Rd, Houston, TX, US

What to order at Tandoori Grill in Houston: 99 dishes from its menu, ranked by protein and calories.

2002 Fry Rd, Houston · Menu read September 26, 2026 · Restaurant’s website

Best pick

Chicken Bhuna

From the menu · from the menu description.

Estimated Tandoori Grill hasn’t published nutrition, so this is a range.

390–650calories (estimated range) · 8.1 g protein per 100 cal

32–53 gProtein

~18 gCarbs

~30 gFat

Best pick under every calorie limit

The most protein under each limit, counting the top of the range.

UNDER 600 CALPrawn Curry360–600 cal · 27–45 g protein

UNDER 700 CALSaag (Spinach) Chicken420–700 cal · 33–55 g protein

Most protein at Tandoori Grill

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Lunch BoxLunch To-Go	938–1,563	41–69 g	~130 g	~55 g	4.4 g	Estimated
2	Lamb Chop MasalaLamb Curries (16oz)	585–975	36–60 g	~16 g	~58 g	6.2 g	Estimated
3	Curry In A HurryLunch To-Go	713–1,188	36–60 g	~95 g	~42 g	5.1 g	Estimated
4	Goat BiryaniRice / Bombay Biryanis / Fried Rice	788–1,313	35–58 g	~115 g	~46 g	4.4 g	Estimated
5	Chicken BiryaniRice / Bombay Biryanis / Fried Rice	713–1,188	34–56 g	~115 g	~36 g	4.7 g	Estimated

Vegetarian picks

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Paneer BhurjiMenu	413–688	20–33 g	~18 g	~44 g	4.7 g	Estimated
2	Kadai PaneerMenu	435–725	18–30 g	~26 g	~44 g	4.1 g	Estimated
3	Royal Achari PaneerMenu	435–725	18–30 g	~20 g	~46 g	4.1 g	Estimated
4	Paneer AngaraMenu	450–750	18–30 g	~20 g	~48 g	4.0 g	Estimated
5	Paneer Makhani / Butter PannerMenu	465–775	18–30 g	~22 g	~48 g	3.9 g	Estimated

Every dish, best first

Mains, salads, sandwiches and breakfasts from the menu, best first. Dishes the menu only names come after the ones it describes, since their estimates are rougher. Starters, sides, desserts, drinks and plates for sharing aren’t ranked.

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Chicken BhunaMenu	390–650	32–53 g	~18 g	~30 g	8.1 g	Estimated
2	Achari ChickenMenu	398–663	32–53 g	~16 g	~32 g	7.9 g	Estimated
3	Saag (Spinach) ChickenMenu	420–700	33–55 g	~16 g	~34 g	7.9 g	Estimated
4	Chicken Rogan JoshMenu	405–675	32–53 g	~18 g	~32 g	7.8 g	Estimated
5	Chicken MadrasMenu	413–688	32–53 g	~18 g	~33 g	7.6 g	Estimated
6	Daal ChickenMenu	420–700	30–50 g	~35 g	~26 g	7.1 g	Estimated
7	Prawn CurryPrawn Curries (16oz)	360–600	27–45 g	~16 g	~28 g	7.5 g	Estimated
8	Chicken CurryChicken Curries (16oz)	413–688	29–48 g	~15 g	~35 g	6.9 g	Estimated
9	Chicken MalaiMenu	488–813	30–50 g	~14 g	~46 g	6.2 g	Estimated
10	Chicken Tikka MasalaChicken Curries (16oz)	488–813	30–50 g	~20 g	~45 g	6.2 g	Estimated
11	Lamb BhunaLamb Curries (16oz)	488–813	30–50 g	~16 g	~46 g	6.2 g	Estimated
12	Lamb CurryLamb Curries (16oz)	488–813	30–50 g	~16 g	~46 g	6.2 g	Estimated
13	Prawn BhunaPrawn Curries (16oz)	375–625	27–45 g	~18 g	~28 g	7.2 g	Estimated
14	Prawn KadaiPrawn Curries (16oz)	375–625	27–45 g	~18 g	~28 g	7.2 g	Estimated
15	Saag PrawnPrawn Curries (16oz)	390–650	27–45 g	~14 g	~32 g	6.9 g	Estimated
16	Lamb KadaiLamb Curries (16oz)	495–825	30–50 g	~18 g	~46 g	6.1 g	Estimated
17	Lamb Rogan JoshLamb Curries (16oz)	495–825	30–50 g	~18 g	~46 g	6.1 g	Estimated
18	Prawn Tikka MasalaPrawn Curries (16oz)	420–700	27–45 g	~18 g	~36 g	6.4 g	Estimated
19	Saag (Spinach) LambLamb Curries (16oz)	510–850	32–53 g	~16 g	~50 g	6.2 g	Estimated
20	Prawn VindalooPrawn Curries (16oz)	390–650	26–43 g	~28 g	~28 g	6.5 g	Estimated
21	Lamb MadrasLamb Curries (16oz)	510–850	30–50 g	~18 g	~48 g	5.9 g	Estimated
22	Chicken VindalooChicken Curries (16oz)	450–750	26–44 g	~30 g	~38 g	5.8 g	Estimated
23	Chicken KoftaMenu	510–850	29–48 g	~22 g	~48 g	5.6 g	Estimated
24	Lamb VindalooLamb Curries (16oz)	510–850	29–48 g	~28 g	~46 g	5.6 g	Estimated
25	Jhinga MalaiPrawn Curries (16oz)	465–775	26–43 g	~14 g	~44 g	5.5 g	Estimated
26	Prawn KormaPrawn Curries (16oz)	480–800	26–43 g	~18 g	~46 g	5.3 g	Estimated
27	Lamb Tikka MasalaLamb Curries (16oz)	540–900	30–50 g	~18 g	~52 g	5.6 g	Estimated
28	Chicken KormaChicken Curries (16oz)	525–875	29–48 g	~20 g	~52 g	5.4 g	Estimated
29	Chicken Makhani / Butter ChickenChicken Curries (16oz)	525–875	29–48 g	~18 g	~52 g	5.4 g	Estimated
30	Lamb Chop MasalaLamb Curries (16oz)	585–975	36–60 g	~16 g	~58 g	6.2 g	Estimated
31	Lamb KormaLamb Curries (16oz)	570–950	30–50 g	~18 g	~58 g	5.3 g	Estimated
32	Paneer BhurjiMenu	413–688	20–33 g	~18 g	~44 g	4.7 g	Estimated
33	Lamb MalaiLamb Curries (16oz)	570–950	29–48 g	~14 g	~60 g	5.0 g	Estimated
34	Kadai PaneerMenu	435–725	18–30 g	~26 g	~44 g	4.1 g	Estimated
35	Royal Achari PaneerMenu	435–725	18–30 g	~20 g	~46 g	4.1 g	Estimated
36	Paneer AngaraMenu	450–750	18–30 g	~20 g	~48 g	4.0 g	Estimated
37	Paneer Makhani / Butter PannerMenu	465–775	18–30 g	~22 g	~48 g	3.9 g	Estimated
38	Saag PaneerPaneer Delights & Garden Fresh Curries	465–775	18–30 g	~25 g	~48 g	3.9 g	Estimated
39	Paneer Butter MasalaMenu	488–813	18–30 g	~22 g	~52 g	3.7 g	Estimated
40	Matter PaneerMenu	420–700	17–28 g	~30 g	~40 g	3.9 g	Estimated
41	Daal TadkaDaals (16oz )	338–563	15–25 g	~60 g	~14 g	4.4 g	Estimated
42	Egg CurryEgg Delicacies	338–563	15–25 g	~20 g	~32 g	4.4 g	Estimated
43	Daal MakhaniDaals (16oz )	465–775	17–28 g	~55 g	~34 g	3.5 g	Estimated
44	Daal PalakMenu	315–525	14–23 g	~45 g	~20 g	4.3 g	Estimated
45	Paneer Tikka MasalaPaneer Delights & Garden Fresh Curries	525–875	20–33 g	~30 g	~52 g	3.7 g	Estimated
46	Veg Paneer HandiMenu	413–688	15–25 g	~30 g	~40 g	3.6 g	Estimated
47	Shahi PaneerMenu	510–850	18–30 g	~24 g	~56 g	3.5 g	Estimated
48	Chicken Fried RiceRice / Bombay Biryanis / Fried Rice	638–1,063	29–48 g	~110 g	~28 g	4.5 g	Estimated
49	Shrimp Fried RiceRice / Bombay Biryanis / Fried Rice	615–1,025	26–43 g	~110 g	~26 g	4.1 g	Estimated
50	Kaju (cashew) Paneer MasalaMenu	540–900	18–30 g	~28 g	~58 g	3.3 g	Estimated
51	Cheese Angoori (Cheese Pearls)Menu	525–875	17–28 g	~26 g	~56 g	3.1 g	Estimated
52	Chana Masala / CholeMenu	338–563	11–19 g	~55 g	~20 g	3.3 g	Estimated
53	Prawn BiryaniRice / Bombay Biryanis / Fried Rice	675–1,125	29–48 g	~115 g	~32 g	4.2 g	Estimated
54	Curry In A HurryLunch To-Go	713–1,188	36–60 g	~95 g	~42 g	5.1 g	Estimated
55	Kaju Butter MasalaMenu	488–813	11–18 g	~30 g	~54 g	2.2 g	Estimated
56	Chicken BiryaniRice / Bombay Biryanis / Fried Rice	713–1,188	34–56 g	~115 g	~36 g	4.7 g	Estimated
57	Methi Mattar Malai (Mild)Menu	390–650	9–15 g	~30 g	~40 g	2.3 g	Estimated
58	Kaju-Gadhiya (Gujarati)Menu	450–750	9–15 g	~45 g	~42 g	2.0 g	Estimated
59	Pav Bhaji (2 Pav)Mumbai's Street Food	465–775	9–15 g	~80 g	~28 g	1.9 g	Estimated
60	Aloo ParathaMumbai's Street Food	488–813	9–15 g	~95 g	~25 g	1.8 g	Estimated
61	Tawa PulaoRice / Bombay Biryanis / Fried Rice	488–813	9–15 g	~105 g	~20 g	1.8 g	Estimated
62	Navratna KormaMenu	360–600	8–13 g	~35 g	~34 g	2.1 g	Estimated
63	Undhiyu (Gujarati)Menu	315–525	7–11 g	~45 g	~24 g	2.1 g	Estimated
64	Amritsari Chole KulchaMumbai's Street Food	600–1,000	18–30 g	~110 g	~28 g	3.0 g	Estimated
65	Egg Fried RiceRice / Bombay Biryanis / Fried Rice	600–1,000	18–30 g	~110 g	~28 g	3.0 g	Estimated
66	Malai KoftaPaneer Delights & Garden Fresh Curries	585–975	17–28 g	~45 g	~58 g	2.8 g	Estimated
67	Sev-Tomato (Gujarati)Menu	285–475	6–10 g	~35 g	~24 g	2.1 g	Estimated
68	Potato CurryMenu	315–525	5–9 g	~52 g	~20 g	1.7 g	Estimated
69	Egg BiryaniRice / Bombay Biryanis / Fried Rice	638–1,063	20–33 g	~115 g	~32 g	3.1 g	Estimated
70	Veg Fried RiceRice / Bombay Biryanis / Fried Rice	540–900	11–18 g	~115 g	~24 g	1.9 g	Estimated
71	Aloo-Poori (3 Pcs)Mumbai's Street Food	525–875	9–15 g	~95 g	~30 g	1.7 g	Estimated
72	Aloo MethiMenu	285–475	5–9 g	~45 g	~20 g	1.8 g	Estimated
73	Lamb BiryaniRice / Bombay Biryanis / Fried Rice	765–1,275	33–55 g	~115 g	~44 g	4.3 g	Estimated
74	Veg. KolhapuriMenu	263–438	6–10 g	~32 g	~22 g	2.3 g	Estimated
75	Vegetable BiryaniRice / Bombay Biryanis / Fried Rice	585–975	12–20 g	~120 g	~26 g	2.1 g	Estimated
76	Lunch BoxLunch To-Go	938–1,563	41–69 g	~130 g	~55 g	4.4 g	Estimated
77	Goat BiryaniRice / Bombay Biryanis / Fried Rice	788–1,313	35–58 g	~115 g	~46 g	4.4 g	Estimated
78	Chole BhatureMumbai's Street Food	638–1,063	17–28 g	~110 g	~35 g	2.6 g	Estimated
79	Vegetable JalfreziMenu	240–400	5–9 g	~30 g	~22 g	2.2 g	Estimated
80	Baingan BhartaMenu	240–400	5–8 g	~28 g	~22 g	1.9 g	Estimated
81	Ringan - Odo (Gujarati)Menu	240–400	5–8 g	~28 g	~22 g	1.9 g	Estimated
82	Bhindi MasalaMenu	225–375	5–8 g	~24 g	~22 g	2.0 g	Estimated
83	Veg ThaliMenu	900–1,500	26–44 g	~160 g	~45 g	2.9 g	Estimated
84	Garden SaladSalads	135–225	2–4 g	~12 g	~14 g	1.7 g	Estimated
85	Diced SaladSalads	68–113	2–3 g	~18 g	~1 g	2.2 g	Estimated
86	Onion Salad (Raw)Salads	68–113	2–3 g	~20 g	~0 g	2.2 g	Estimated
87	Achari LambLamb Curries (16oz)	423–878	26–54 g	~16 g	~46 g	6.2 g	Estimated
88	Achari PrawnPrawn Curries (16oz)	325–675	23–49 g	~16 g	~28 g	7.2 g	Estimated
89	Prawn Rogan JoshPrawn Curries (16oz)	325–675	23–49 g	~18 g	~28 g	7.2 g	Estimated
90	Prawn MadrasPrawn Curries (16oz)	332–689	23–49 g	~18 g	~29 g	7.1 g	Estimated
91	Chicken KadaiChicken Curries (16oz)	390–810	25–51 g	~20 g	~40 g	6.3 g	Estimated
92	Daal PrawnPrawn Curries (16oz)	351–729	23–49 g	~35 g	~24 g	6.7 g	Estimated
93	Daal LambLamb Curries (16oz)	442–918	25–51 g	~35 g	~40 g	5.6 g	Estimated
94	Australian FryEgg Delicacies	358–743	20–41 g	~20 g	~40 g	5.5 g	Estimated
95	Surati GotadoEgg Delicacies	260–540	13–27 g	~15 g	~30 g	5.0 g	Estimated
96	Mix DaalDaals (16oz )	299–621	13–27 g	~62 g	~14 g	4.3 g	Estimated
97	Indian Masala OmeletteEgg Delicacies	228–473	12–24 g	~8 g	~28 g	5.1 g	Estimated
98	Egg RiceEgg Delicacies	358–743	10–20 g	~70 g	~20 g	2.7 g	Estimated
99	Lasaniya Bateta (Gujarati)Menu	260–540	5–9 g	~48 g	~20 g	1.8 g	Estimated

Where these numbers come from

These restaurants don’t publish nutrition, so every number here is Estimated. My Fit Menu reads each restaurant’s own online menu and adds up typical restaurant portions of each dish’s ingredients. Estimates are always ranges: ±25% when the menu describes the dish, ±35% when it only names it. Tap a label to see the menu it came from.

“Best” means the most protein inside a moderate calorie range: 400–650 calories and a 40 g protein target, the same formula as the app’s Fat-loss goal. Portions vary and menus change, so confirm with the restaurant, and never rely on these for allergies.

Own one of these restaurants? Email hello@myfitmenu.health to correct your numbers, share your own nutrition, or remove your page. How we read menus: MyFitMenuBot.

See what fits near you

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