Nutritional Facts of Kadhai Paneer ( Punjabi Khana ), Calories in Kadhai Paneer ( Punjabi Khana )

by Tarla Dalal
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How many calories does one serving of Kadhai Paneer have?

One  serving of Kadhai Paneer gives 315 calories. Out of which carbohydrates comprise 54 calories, proteins account for 36 calories and remaining calories come from fat which is 225 calories.  One  serving of Kadhai Paneer provides about 15.7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Kadhai Paneer recipe serves 4.

315 calories for 1 serving of Kadhai Paneer ( Punjabi Khana ), Cholesterol 0.6 mg, Carbohydrates 13.7g, Protein 9g, Fat 25g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Kadhai Paneer ( Punjabi Khana ).

See kadhai paneer recipe | Punjabi style kadhai paneer | paneer kadai sabzi |

Punjabi style kadhai paneer is a vibrant and flavorful North Indian dish that's loved for its spicy, tangy, and aromatic flavours. Learn how to make kadhai paneer recipe | Punjabi style kadhai paneer | paneer kadai sabzi |

kadhai paneer is a delicious and aromatic dish made using harmonious blend of aromatic spices, vibrant bell peppers, and velvety paneer creates a dish that is both irresistible to the taste buds. Whether you enjoy it at a restaurant or make it at home, paneer kadai sabzi is sure to leave a lasting impression on your taste buds.

Punjabi style kadhai paneer is typically served with naan or roti bread, and it can also be enjoyed with rice. It is a flavorful and satisfying dish that is perfect for a weeknight meal or a special occasion.

pro tips to make kadhai paneer: 1. Instead of green capsicum you can also use coloured capsicum cubes to make this recipe. 2. Adding fresh cream makes the gravy luscious and creamy. 3. Make sure to use fresh curd to avoid the gravy from getting sour as we are also adding tomato pulp as the base of the gravy.


Is Kadhai Paneer healthy?

Yes and No, it depends who is eating it. Kadhai Paneer is made of paneer, green peas, butter, cream, milk, onions and spices.

Let's understand the ingredients.

What's good.

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?

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

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.   

Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic

What's the problem?

Fresh Cream : 1 tbsp of Amul fresh cream (15 gm) provides around 37 calories, out of which 34 calories are from fat (22 calories result from saturated fat), 2 calories from carbs and 1 calorie from protein. Till late, saturated fat was always looked upon as that evil fat which would lead to high cholesterol levels and strokes. Offhand, studies have revealed no such association. In fact, fats will keep you full for a long time and avoid bingeing and weight gain. However, the proportion of cream and the way you use them in cooking is of great importance to maintain your waistline. You can add about a tsp of fresh cream once in a while to your meals, especially coffee, to enhance the taste. Moreover, the use of cream cuts down on bitterness of the coffee, so you won’t add any sugar to your coffee. Addition of sugar will anyways cause more harm to your body. But, try not to add fresh cream in bulk frequently. Also remember that with any kind of diet to stay fit and healthy, you need to follow a good exercise plan on a daily basis. 

Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin AVitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee

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

Yes, but conditions apply. Use low fat paneer, cut the amount of ghee and fresh cream used in the recipe.

Can healthy individuals have Kadhai Paneer?

Yes! It's very healthy. Those who want to watch their weight should opt for low calorie paneer.  Note that this is a heavy vegetable and pair it will a healthy bajra roti, jowar roti and whole wheat roti.


Bajra Roti


Value per serving% Daily Values
Energy315 cal16%
Protein9 g16%
Carbohydrates13.7 g5%
Fiber1.7 g7%
Fat25 g38%
Cholesterol0.6 mg0%
Vitamin A582.5 mcg12%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C44.9 mg112%
Vitamin E0.3 mg2%
Folic Acid (Vitamin B9)21.6 mcg11%
Calcium323.8 mg54%
Iron0.9 mg4%
Magnesium19 mg5%
Phosphorus199.3 mg33%
Sodium12.5 mg1%
Potassium193 mg4%
Zinc0.3 mg3%
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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