Nutritional Facts of Matar Paneer Recipe, Punjabi Style, Calories in Matar Paneer Recipe, Punjabi Style

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

One serving (130 grams)  of Matar Paneer gives 232 calories. Out of which carbohydrates comprise 42 calories, proteins account for 29 calories and remaining calories come from fat which is 159 calories.  One serving of Matar Paneer provides about 11.6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Matar Paneer recipes makes 800 grams, serves 6 with 130 grams per serving.

232 calories for 1 serving of Matar Paneer, Cholesterol 0 mg, Carbohydrates 10.6g, Protein 7.3g, Fat 17.7g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Matar Paneer.

See matar paneer recipe | Punjabi style mutter paneer masala | mutter paneer sabzi |

Matar paneer is super easy and perfect to make when you are in a mood to make something restaurant style at home. Learn how to make matar paneer recipe | Punjabi style mutter paneer masala | mutter paneer sabzi |

Punjabi style mutter paneer masala is a classic North Indian vegetarian dish made with green peas (matar) and cottage cheese (paneer) cooked in a flavorful tomato-based gravy. It's a delicious and creamy dish that is often enjoyed with paratha, naan, or jeera rice.

The key to a good matar paneer is the gravy. The gravy should be thick and creamy, with a deep flavor from the tomatoes and spices. The paneer should be soft and tender, and the green peas should be cooked through but still have a bite to them. Mutter paneer sabzi is a creamy and delightful dish that's sure to be a hit at your dinner table.

 pro tips to make matar paneer: 1. Instead of fresh green peas you can use frozen green peas also. 2. For richer and creamier flavour, instead of cashews you can add little yoghurt. 3. Adding shallow fried paneer in warm water prevents it from getting chewy and rubbery.

Is Matar Paneer healthy? 

Yes and no, depending on who is having it.

What's good.

Green Peas : Green peas are good for weight loss, good source of vegetarian protein and have 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 the full benefits of green peas

Paneer + Low Fat PaneerPaneer 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. Low fat paneer is has all the same nutrients as full-fat paneer, but it is minus the fat. Great for weight loss and read the interesting article on benefits of paneer.

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 ( Cherry tomatoes, Yellow 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 woman'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.  

What's the problem ?

Refined Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The development of prediabetes comes from uncontrolled eating sugar and refined food products made from refined vegetable oil for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 


Coconut Oil : Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil

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

Yes, but make the following changes.

  1. Reduce the amount of oil used and use coconut oil.
  2. Drop the butter from the recipe as fat levels are high.
  3. Substitute low fat paneer for full fat paneer to reduce the fat content of your recipe.

Can healthy individuals have Matar Paneer?

Yes, use Coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts. Another good option is peanut oil. Peanut oil has the highest amount of MUFA (around 49%) amongst most Indian common cooking oils.

What is a healthier side dish ?

whole wheat naan recipe | whole wheat naan on tava | instant whole wheat naan | no yeast, no maida naan is a healthy accompaniment to sabzis. Learn how to make whole wheat naan on tava.

whole wheat naan recipe | whole wheat naan on tava | instant whole wheat naan | no yeast, no maida naan |

whole wheat naan recipe | whole wheat naan on tava | instant whole wheat naan | no yeast, no maida naan |


Value per serving% Daily Values
Energy232 cal12%
Protein7.3 g13%
Carbohydrates10.6 g4%
Fiber2.7 g11%
Fat17.7 g27%
Cholesterol5 mg1%
Vitamin A386.1 mcg8%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C12 mg30%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)12.3 mcg6%
Calcium199.1 mg33%
Iron0.7 mg3%
Magnesium16.5 mg5%
Phosphorus153.6 mg26%
Sodium22.4 mg1%
Potassium95.3 mg2%
Zinc0.2 mg2%
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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