Nutritional Facts of Paneer in Quick White Gravy ( Paneer Cookbook), Calories in Paneer in Quick White Gravy ( Paneer Cookbook)

by Tarla Dalal
This calorie page has been viewed 1637 times


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

One serving of Paneer in White Gravy gives 253 calories. Out of which carbohydrates comprise 34 calories, proteins account for 33 calories and remaining calories come from fat which is 185 calories.  One serving of Paneer in Quick White Gravy provides about 13 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Is Paneer in White Gravy healthy?

Yes and No, but eat in limited quantity. See explanations below. Made from paneer, onions and a little cream and cashewnuts.

Let's understand the Ingredients.

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. Great for weight loss and read the interesting article on is paneer good for you?  

Onions : Yes, its a great Anti Oxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions.

Cashew Nuts : In general, walnuts, cashew nuts, peanuts, almonds, pistachios and pine nuts 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. 

Can diabetics, heart patients and over weight individuals have Paneer in Quick White Gravy?

Yes, but you must replace full fat paneer with this low fat paneer recipe. Then the recipe is perfect.

Can healthy individuals have Paneer in Quick White Gravy?

Yes they can. Paneer is good fat but don't eat too much of it or you can then have some low calorie food with this.

What to have with paneer in white gravy?

Now that you have chosen a healthy vegetable which has a rich gravy, then we need to pair it for you with some bland rotis. So have it with a bajra roti, jowar roti and whole wheat roti to make a healthy combination.

 Paneer in Quick 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 253 calories that come from Paneer in Quick White Gravy?

Walking (6 kmph) = 1hr 16 mins

Running (11 kmph) = 25 mins

Cycling (30 kmph) = 34 mins       

Swimming (2 kmph) = 43 mins

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



Value per serving% Daily Values
Energy253 cal13%
Protein8.2 g15%
Carbohydrates8.5 g3%
Fiber0.2 g1%
Fat20.6 g31%
Cholesterol0.3 mg0%
Vitamin A273 mcg6%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C5.3 mg13%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)3.6 mcg2%
Calcium281.3 mg47%
Iron0.3 mg1%
Magnesium12.6 mg4%
Phosphorus177.7 mg30%
Sodium2.6 mg0%
Potassium58.1 mg1%
Zinc0.3 mg3%
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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