Love Paneer? Here’s How Many Calories Your Favourite Dishes Really Have

Paneer remains one of the most popular ingredients in Indian cuisine because of its soft texture, creamy taste and impressive nutritional value. Rich in protein, calcium and healthy fats, it is, however, a preferred choice for vegetarians and fitness enthusiasts alike.

The calorie content of paneer dishes varies depending on the amount of butter, cream, oil, nuts and cheese used during preparation.

Paneer Tikka

Approximate Calories: 250–300 kcal

Paneer Tikka is among the healthiest ways to enjoy paneer. The cubes are marinated in yoghurt, herbs and aromatic spices before being grilled or roasted with minimal oil. As a result, it is high in protein while remaining relatively low in calories compared with rich curry-based dishes.

Palak Paneer

Approximate Calories: 280–350 kcal

Palak Paneer combines nutrient-rich spinach with soft paneer cubes in a mildly spiced gravy. The spinach adds iron and fibre, while paneer contributes protein and calcium. It is commonly served with roti and also steamed rice for a balanced meal.

Matar Paneer

Approximate Calories: 300–380 kcal

Matar Paneer features green peas and paneer cooked in a flavourful tomato-based gravy. The peas increase the fibre content, making this dish a wholesome vegetarian option that offers a good balance of protein and essential nutrients.

Kadhai Paneer

Approximate Calories: 320–400 kcal

Prepared with paneer, onions, tomatoes, capsicum and freshly ground spices, Kadhai Paneer delivers bold flavours without relying heavily on cream. It pairs well with roti, paratha or jeera rice and is generally lighter than richer paneer curries.

Paneer Bhurji

Approximate Calories: 250–320 kcal

Paneer Bhurji combines scrambled paneer with onions, tomatoes, green chillies and spices. It delivers a protein-rich meal, takes only a few minutes to prepare, and people commonly enjoy it for breakfast or as a light meal with toast, chapati or pav.

Also Read: Can’t Eat Eggs Or Pulses? These 5 Fruits Can Add Protein To Your Diet