Nutritional Facts of Paneer in Mughlai White Gravy, Nawabi Paneer Curry, Calories in Paneer in Mughlai White Gravy, Nawabi Paneer Curry

by Tarla Dalal
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How many calories does one serving of Paneer in White Gravy have?

One serving of Paneer in White Gravy gives 167 calories. Out of which carbohydrates comprise 33 calories, proteins account for 26 calories and remaining calories come from fat which is 108 calories.  One serving of Paneer in White Gravy provides about 8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See  Paneer in White Gravy recipe. Deliciously soft paneer in a rich and luscious gravy, which is sure to make your main course very, very special. The gravy features a rich onion-cashew paste, perked up with a special powder and whole spices.


The red chillies and coriander seeds are powdered coarsely using a mortar-pestle, which is very important to give this dish its special aroma and unique mouth-feel, so do not grind them finely. To enjoy the maximum aroma and flavour, serve the Paneer in White Gravy hot and fresh with Parathas and Aachar .

Is Paneer in White Gravy healthy?

Yes, this paneer subzi is healthy, suggested to have it in very little quantity. But restricted to some. 

Let's understand the ingredients of  Paneer in White Gravy.

What's good in Paneer in White Gravy.

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?

Dry Kashmiri Red Chillies : are specially bred for their vibrant red and moderate spiciness. Available in a wide range of colour values, the best varieties are bright red and valued for their high colour retention. They give a glowing red colour to dishes without imparting too much heat and make the dish more appealing and palatable.

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 Avitamin 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. 

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

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. 

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

Benefits of Cardamom, Elaichi : Cardamom has essential oil which is known to be effective is killing bacteria. This antimicrobial power of cardamom helps in relieving some stomach poblems like stomachache, cramps, flatulence etc. The sweet yet strong aroma of cardamom makes it perfect to control Halitosis (bad breath). The mineral manganese in cardamom may help in the lower blood sugar levels and good for diabetics. See detailed benefits of cardamom.

Cloves : Cloves are the immature unopened flower buds of a tropical tree. The four-pointed flower bud with a tapered stem measures 12-16 mm, and looks like a small nail.  Indians have long used cloves to treat indigestion, diarrhoea, hernia, and ringworm, as well as athlete's foot and other fungal infections. India's traditional Ayurvedic healers have used cloves since ancient times to treat respiratory and digestive ailments and its oil for toothache. It has powerful antiseptic and mild anaesthetic actions. When boiled with water and gargled, cloves are a good antibacterial mouthwash, which can help to combat bad breath and relieve a sore throat. Cloves are said to restore the appetite, and hence recommended for people with digestive disorders. Cloves are effective at clearing up a number of skin disorders such as acne, sores or ulcers. It has antioxidant properties, owing to the compound eugenol in it. Eating cloves is said to be aphrodisiac.

Benefits of Cinnamon, dalchini, cinnamon powder : Cinnamon with its antioxidant power has the ability to reduce inflammation in the body and thus reduce the risk of various chronic diseases like heart disease, diabetes, cancer etc. Cinnamon since ages has been known to be beneficial for diabetics. Diabetes is a disease which occurs due to insulin resistance. Intake of cinnamon is said to reduce this resistance and instead improve insulin sensitivity in cells thereby helping to maintain normal blood sugar levels. cinnamon helps to reduce the blood cholesterol and triglyceride levels and thus prevents clot formation. See detailed benefits of cinnamon.

Benefits of Bayleaf (Tejpatta) : The properties of bayleaves make it useful for treating high blood sugar, migraine headaches, bacterial and fungal infections, and gastric ulcers.  Bay leaves and berries have been used for their astringent, carminative, diaphoretic, digestive, diuretic, emetic and stomachic properties.  Bayleaf contains eugenol, which has anti-inflammatory and antioxidant properties. Bay leaf is also antifungal and antibacterial. Traditionally, it has been used to treat rheumatism, amenorrhea, and colic pains.

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

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

Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest source of proteincalcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

What's the problem in Paneer in White Gravy?

Sugar : Sugar used in the recipe 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. 

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient. 

Can Diabetics, Heart patients and overweight individuals have Paneer in White Gravy?

 No, Sugar is used in this recipe. Sugar 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. 

Can healthy individuals have Paneer in White Gravy?

Yes, this is good and healthy subzi, but suggested to have in little quantity.

What to have your Paneer in White Gravy with?

Combine the paneer in white Gravy with a healthy Indian bread like  bajra roti, jowar roti and whole wheat roti to make a healthy combination. 

Jowar Roti

Jowar Roti

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. 

Skip having Indian junk foods like pav bhaji, bata vada, pakoras, gulab jamun as they cause your body to have insulance resistance. The resultant is your body will store more carbohydrates as fats, causing storage of fat in the stomach causing a paunch and slowing down of our fat burning process. So its a bad cyle which causes you more more hunger and fatigue every time you eat junk food. 

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. Stress. The easiest way to kill your immune system is chronic stress. 

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. Workout builds immunity and keeps virus or bugs away. 

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, builds immunity and keeps virus or bugs away.

Paneer in White Gravy is high in

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

2. 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 167 calories that come from Paneer in White Gravy?

Walking (6 kmph) = 50 mins

Running (11 kmph) = 17 mins

Cycling (30 kmph) = 22 mins       

Swimming (2 kmph) = 29 mins

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

Value per serving% Daily Values
Energy167 cal8%
Protein5.8 g11%
Carbohydrates7.5 g2%
Fiber0.2 g1%
Fat12 g18%
Cholesterol4.8 mg1%
VITAMINS
Vitamin A260.9 mcg5%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C5.7 mg14%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)5.2 mcg3%
MINERALS
Calcium216.6 mg36%
Iron0.3 mg1%
Magnesium15.8 mg5%
Phosphorus140 mg23%
Sodium7.6 mg0%
Potassium73.5 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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