Calories in Paneer Bhurji Recipe. Easy & Quick Indian Paneer Dish

How many calories does one serving of Paneer Bhurji have

One serving of Paneer Bhurji gives 370 calories. Out of which carbohydrates comprise 44 calories, proteins account for 42 calories and remaining calories come from fat which is 285 calories.  One serving of Paneer Bhurji provides about 18 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Paneer Bhurji recipe serves 2. 

370 calories for 1 serving of Paneer Bhurji, Cholesterol 0 mg, Carbohydrates 10.9g, Protein 10.4g, Fat 31.7g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Paneer Bhurji

Click here to view.  Paneer Bhurji recipe. paneer bhurji | dry paneer bhurji | how to make paneer bhurji.

paneer bhurji is made from paneer, tomatoes, onions, spices and pav bhaji masala which are cooked together on a non stick tava.

Paneer bhurji is a popular preparation loved by Indians across the world. It is an easy, spicy dish that tastes great with bread and parathas!

Down South, dry paneer bhurji is sometimes used as a stuffing for dosas to make paneer dosa, similar to the aloo-filled Masala Dosa!

The most important tip for making fantastic paneer bhurji is to use fresh cottage cheese, and make the bhurji just before serving, otherwise it tends to get a little soggy. We suggest you make your paneer at home and follow ourhomemade paneer recipe.

We love paneer bhurji as it is healthy. 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 diabetics. potassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure.

Have Paneer Bhurji with with Indian breads like Chapati or Plain Paratha accompained with pickles and raita of your choice.

Is Paneer Bhurji healthy

Yes, Paneer Bhurji can be healthy when prepared and consumed the right way. Its nutritional value depends largely on the type of paneer used, cooking method, and portion size.

Paneer Bhurji is rich in high-quality protein and calcium, which help support muscle health, bone strength, and satiety. When made with low-fat paneer, limited oil, and fresh vegetables like onions, tomatoes, and capsicum, it becomes a balanced, nutritious Indian dish. The high protein content also helps in weight management by keeping you full for longer.

However, Paneer Bhurji may become unhealthy if prepared with excess oil, butter, cream, or full-fat paneer. Such versions can be high in saturated fat and calories, which may not be suitable for heart health or weight loss. For best results, cook it with minimal oil, avoid heavy toppings, and enjoy it in moderate portions as part of a balanced diet.

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 diabetes. Potassium 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. 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. 

3. 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.   

4. Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

5. Turmeric Powder (Haldi) : Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation.  Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients.  It is known to be a good brain food and keep diseases like Alzheimer’s at bay. See here for detailed turmeric benefits. 

6. Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli. 

What's the problem?

1. 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 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oil, canola oil, coconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil. 

Can diabetics, heart patients and overweight individuals have Paneer Bhurji

For diabetics, Paneer Bhurji is a good option because paneer is low in carbohydrates and rich in protein, which helps prevent sudden blood sugar spikes. To make it diabetes-friendly, use low-fat paneer, limit onions and tomatoes, and avoid adding excess oil or butter. Cooking the dish with minimal oil and pairing it with whole grains or vegetables improves glycemic control and satiety.

For heart patients and overweight individuals, Paneer Bhurji can be healthy when prepared smartly. Choose low-fat or homemade paneer, avoid cream, butter, and excess salt, and rely on heart-friendly oils like olive oil or rice bran oil in small quantities. High protein helps with weight management, while controlled fat intake supports heart health. Portion control is key—Paneer Bhurji works best as part of a balanced, calorie-controlled meal rather than a heavy main dish.

Can healthy individuals have Paneer Bhurji

Yes.

FAQ for paneer bhurji

Q1. Is Paneer Bhurji healthy?
Yes, Paneer Bhurji can be healthy when prepared with low-fat paneer, minimal oil, and fresh vegetables. It is rich in protein and calcium, which support muscle health and satiety.

Q2. Can diabetics eat Paneer Bhurji?
Yes, diabetics can eat Paneer Bhurji in moderation. Since paneer is low in carbohydrates and high in protein, it helps prevent sudden blood sugar spikes when cooked with limited oil and vegetables.

Q3. Is Paneer Bhurji good for weight loss?
Paneer Bhurji can support weight loss if made using low-fat paneer and cooked with minimal oil. The high protein content helps keep you full for longer and reduces overeating.

Q4. Is Paneer Bhurji good for heart patients?
Paneer Bhurji can be heart-friendly when prepared without butter, cream, or excess salt. Using healthy oils and controlling portion size makes it suitable for heart health.

Q5. How often can Paneer Bhurji be eaten?
Paneer Bhurji can be eaten 1–2 times a week as part of a balanced diet. Pair it with whole grains or vegetables for better nutrition.

Q6. What is the healthiest way to make Paneer Bhurji?
The healthiest Paneer Bhurji is made using homemade or low-fat paneer, very little oil, fresh vegetables, and mild spices, avoiding butter and cream.

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products 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. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes. 

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts. 

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that. 

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss. 

Paneer Bhurji is high in

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

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

3. Phosphorous : Phosphorous works closely with calcium to build bones. 

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 370 calories that come from Paneer Bhurji?

Walking (6 kmph) = 1hr 51 mins

Running (11 kmph) = 37 mins

Cycling (30 kmph) = 49 mins       

Swimming (2 kmph) = 1hr 3 mins

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