Nutritional Facts of Paneer Mutter Biryani, Calories in Paneer Mutter Biryani

by Tarla Dalal
This calorie page has been viewed 825 times

Course
Biryanis

How many calories does one serving of Paneer Mutter Biryani have?

One serving of Paneer Mutter Biryani gives 153 calories. Out of which carbohydrates comprise 125 calories, proteins account for 18 calories and remaining calories come from fat which is 9 calories.  One serving of Paneer Mutter Biryani provides about 8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Paneer Mutter Biryani recipe. Paneer is a show-stealer! Undoubtedly one of my favorites. Layers of rice and spicy paneer mutter make this Biryani a real delicacy. And roasted onions add a yummy touch to the brown rice. I have used low-fat milk to enhance its calcium and protein content, even while curbing the calories. To keep the paneer soft, place it in warm water for a few minutes and then use it.

Is Paneer Mutter Biryani healthy?

No, this is not healthy. Let's see why.

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Paneer : Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetesPotassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Great for weight loss and read the interesting article on is paneer good for you?

2. Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see full benefits of green peas

3. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

4. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

5. Brown Rice : The glycemic indiex of brown rice is 20% lower than white rice Therefore, brown rice is good for people with diabetes if consumed in limited quantity. Being a good source of fibre that reduces high cholesterol levels and prevents atherosclerosis and good for  your heart. Being a complex carbohydrate and low in GI. It is suitable for people on weight loss diet. See article is brown rice good for you

6. Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk

What's the problem?

Can diabetics, heart patients and over weight individuals have Paneer Mutter Biryani?

Yes, this recipe is good for diabetics, heart and weight loss BUT eat in limited quantity for diabetics. The glycemic indiex of brown rice is 20% lower than white rice Therefore, brown rice is good for people with diabetes if consumed in limited quantity. Being a good source of fibre that reduces high cholesterol levels and prevents atherosclerosis and good for  your heart. Being a complex carbohydrate and low in GI. It is suitable for people on weight loss diet.

Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetes.

What are other healthy options ?

We suggest the following healthy khichdi like fada ni khichdi recipevitamin khichdi recipebuckwheat moong dal and vegetable khichdibajra moong and green peas khichdibarley khichdi and vegetable biryani from brown rice. All these recipes have ZERO usage of rice and portion control is suggested for diabetics. 

Can healthy individuals have Paneer Mutter Biryani?

Yes.

Paneer Mutter Biryani is high in

1. Phosphorous Phosphorous works closely with calcium to build bones. 

2. Vitamin C :  Vitamin C is a great defence against coughs and colds.

3. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 153 calories that come from Paneer Mutter Biryani?

Walking (6 kmph) = 46 mins

Running (11 kmph) = 15 mins

Cycling (30 kmph) = 20 mins          

Swimming (2 kmph) = 26 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy153 cal8%
Protein4.5 g8%
Carbohydrates31.2 g10%
Fiber2.5 g10%
Fat1 g2%
Cholesterol0 mg0%
VITAMINS
Vitamin A173.8 mcg4%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)1.6 mg13%
Vitamin C11.4 mg28%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)17.5 mcg9%
MINERALS
Calcium76.4 mg13%
Iron1.1 mg5%
Magnesium60.8 mg17%
Phosphorus122.7 mg20%
Sodium19.5 mg1%
Potassium168.1 mg4%
Zinc0.8 mg8%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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