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

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

One  serving of Paneer Butter Masala gives 635 calories. Out of which carbohydrates comprise 118 calories, proteins account for 84 calories and remaining calories come from fat which is 433 calories.  One  serving of Paneer Butter Masala provides about 32 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See step by step photos of Paneer Butter Masala calorie.

Is Paneer Butter Masala healthy ?

Yes, paneer butter masala is healthy, BUT it depends on who is eating it. 

Let's understand the Ingredients.

What's good.

1. Paneer + Low Fat 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. 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. 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

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. 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. 

Can diabetics, heart patients and over weight individuals have paneer butter masala  ?

No, this recipe is not good for diabetics, heart and weight loss BUT they can use low fat paneer, very little fresh cream and low fat milk and then eat a small amount. 

Can healthy individuals have paneer butter masala ?

Yes, as there is healthy fat used in the recipe but don't over eat !

How to burn 635 calories that come from one serving of Paneer Butter Masala?

Walking (6 kmph) = 3 hrs 11 mins
Running (11 kmph) =  1 hr 4 mins
Cycling (30 kmph) = 1 hr 25 mins
Swimming (2 kmph) =  1 hr 49 mins

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

Value per serving% Daily Values
Energy635 cal32%
Protein20.4 g37%
Carbohydrates29.5 g10%
Fiber3.1 g12%
Fat48.2 g73%
Cholesterol22.7 mg6%
Vitamin A1420.6 mcg30%
Vitamin B1 (Thiamine)0.4 mg40%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)0.9 mg7%
Vitamin C52.5 mg131%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)55.9 mcg28%
Calcium727.8 mg121%
Iron1.7 mg8%
Magnesium48.4 mg14%
Phosphorus440.1 mg73%
Sodium98.4 mg5%
Potassium371.3 mg8%
Zinc0.6 mg6%
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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