Nutritional Facts of Mutter Paneer Butter Masala, Calories in Mutter Paneer Butter Masala

by Tarla Dalal
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How many calories does one serving of Mutter Paneer Butter Masala have?

One  serving of Mutter Paneer Butter Masala gives 451 calories. Out of which carbohydrates comprise 94 calories, proteins account for 66 calories and remaining calories come from fat which is 291 calories.  One  serving of Mutter Paneer Butter Masala provides about 23 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Mutter Paneer Butter Masala recipematar paneer butter masala recipe | restaurant style mutter paneer butter masala | Punjabi paneer matar .

matar paneer butter masala recipe is a masala paste sautéed in butter is further perked up with spice powders, tangy tomato, milk, cream and other ingredients to form a rich gravy that holds the star ingredients – mutter and paneer.

Having a meal in any Indian restaurant serving naan, then you will find the popular restaurant style mutter paneer butter masala as one of the best selling Punjabi sabzis.

In mood for some restaurant style cooking? Here we have a perfect recipe to give a kick to your taste buds which is restaurant style mutter paneer butter masala.

The rich hue, strong aroma and irresistible taste of this Punjabi paneer mutter will make you addicted to it! The appearance, taste and mouth-feel of this subzi are similar to what you get in restaurants, mainly due to the special paste used for the gravy!

The procedure and preparation may take a while, but the outcome and the taste of the dish is heavenly!! To make matar paneer butter masala recipe, the first step is to prepare onion paste. To prepare onion paste, blend onion, cashewnuts, garlic and ginger together into a smooth paste and keep aside. Further, to proceed take butter in a non-stick pan, add prepared onion paste and cook it. Once cooked, add Indian spices such as Kashmiri red chilli powder, cumin seed powder and garam masala along with dried fenugreek leaves and water to cook all the masalas and prevent it from burning. Further, add tomato pulp which gives tanginess to our sabzi. To balance the tang we have added honey, if you do not have honey, add sugar or jaggery. Add milk and fresh cream which will provide richness and creaminess to our Punjabi paneer matar and also a eye appealing color. Also, add corn flour to thicken the gravy a little. Lastly add green peas and paneer, mix everything well and cook. You can also deep fry of shallow fry paneer to give it a better flavor. Serve restaurant style mutter paneer butter masala immediately.

Peas and cottage cheese are a made-for-each other duo, whatever be the style of preparation. A seemingly elaborate but actually easy recipe, matar paneer butter masala is an ideal accompaniment for rotis and jeera rice too. Relish this matar paneer butter masala hot and fresh, with your favourite rotis or parathasLachha Paratha is a perfect match.

Lachha ParathaLachha Paratha

Is Mutter Paneer Butter Masala healthy?

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

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. 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

5. Butter : Butter contains 80% fats and it comprises of many types of fatty acids. Butter has short chain fatty acids and medium chain fatty acids which are broken down and absorbed into the body directly and go straight to the liver and get converted to fuel to be used by the muscles. Due to this anti-inflammatory effect, it is said to have a positive effect in treating Irritable Bowel Syndrome (IBS). Recent research shows that small amounts of butter has positive effects on heart health. So diabetics too can have small quantity of butter and balance it with other types of fats they consume. A tbsp. of butter fulfils 8% of your days requirement of vitamin A. This Vitamin A is a powerful antioxidant which is essential for glowing skin health and immune function. We suggest you read about butter the super food

6. 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.   

7. Fresh Cream : 1 tbsp of fresh cream (15 gm) provides around 18 calories, out of which 16 calories result from saturated fat. 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. So, the next question that arises is “Are saturated fats healthy then?” What’s more important is to look at your diet in totality. Fats, in reality, will keep you full for long time and avoid bingeing and weight gain. And yes, the body for absorption of fat-soluble vitamins like vitamin A, D, E and K, needs some amounts of fat. 

8. Cashew Nuts (kaju) : In general, walnutscashew nutspeanutsalmondspistachios and pinenuts are a healthy snack to carry keep with you as they are rich in monounsaturated fats and polyunsaturated fats and good for heart. They are a healthy snack for Diabetics. Dietary intakes of cashew and other foods rich in magnesium helps to regulate blood pressure. See 9 amazing benefits of cashew nuts for complete details. 

9. 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

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

No, this recipe is very high in calories. It has full fat paneer, cream, milk, cashew nuts which all are high in fat and not good for individuals with health issues. 

Can healthy individuals have Mutter Paneer Butter Masala?

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

Mutter Paneer Butter Masala is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

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

3. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

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

5. 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 451 calories that come from one serving of Mutter Paneer Butter Masala?

Walking (6 kmph) = 2 hrs 15 mins

Running (11 kmph) = 45 mins

Cycling (30 kmph) = 60 mins       

Swimming (2 kmph) = 1 hr 17 mins

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

Value per serving% Daily Values
Energy451 cal23%
Protein16.5 g30%
Carbohydrates23.5 g8%
Fiber3.4 g14%
Fat32.3 g49%
Cholesterol17 mg4%
Vitamin A795.5 mcg17%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C20.7 mg52%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)24.5 mcg12%
Calcium512.7 mg85%
Iron1.2 mg6%
Magnesium36.8 mg11%
Phosphorus349.4 mg58%
Sodium66 mg3%
Potassium182.3 mg4%
Zinc0.4 mg4%
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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