Nutritional Facts of Paneer Masala, Calories in Paneer Masala

by Tarla Dalal
This calorie page has been viewed 30675 times


How many calories does one serving of Paneer Masala have?

One  serving of Paneer Masala gives 298 calories. Out of which carbohydrates comprise 38 calories, proteins account for 34 calories and remaining calories come from fat which is 226 calories.  One  serving of Paneer Masala provides about 15 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Paneer Masala calorie. Our paneer masala recipe is a Punjabi paneer masala. The desi tongue drools at the sight of Paneer Masala. This is a simple paneer masala dish where paneer is cooked in a masala paste with onions. Paneer masala is a variation to paneer butter masala.

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

In mood for some restaurant style cooking? Here we have a perfect recipe to give a kick to your taste buds which is dhaba style paneer masala. This is a super quick and easy recipe to make.

A succulent tomato-based gravy flavoured with an elaborate masala paste containing almost all the spices in your masala dabba together with onions, coconut, and other ingredients, plays host to cubes of soft, fresh paneer in paneer masala. Paneer absorbs the tangy flavours well, making the overall effect very enjoyable indeed.

A seemingly elaborate but actually easy recipe, paneer masala is an ideal accompaniment for jeera rice. Relish this paneer masala hot and fresh, with your favourite rotis or parathasLachha Paratha is a perfect match.

Lachha Paratha

Lachha Paratha

Is Paneer Masala healthy?

Yes, this Paneer subzi is healthy, but with certain limitation.

Let's understand the Ingredients of Paneer Masala.

What's good in Paneer Masala.

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
Low fat paneer is has all the same nutrients as full-fat paneer, but it is minus the fat. 

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.  

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. 

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

Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.  

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 Black Pepper ( kali mirch) : Black pepper has been identified to stimulate the digestive juices and enzymes in the gut thus lending a helping hand in maintaining digestive health. The antibacterial nature of black pepper helps to relieve cold and cough, especially when black pepper is ground and mixed with honey and consumed. kali mirch may help in maintaining normal blood sugar levels as it improves insulin sensitivity. So diabetics and weight watchers with high blood sugar levels both can benefit from black pepper. Kalimich is known to boost metabolism and promote fat cell breakdown. Yes, the piperine in it may help you overcome obesity, weight loss. See detailed benefits of black pepper, kali mirch

Benefits of Cumin Seeds ( jeera) : The most common benefit of jeera known to many is to soothe the stomach, intestine and the entire digestive tract. Cumin seeds are apparently a very good source of iron. A tbsp. of cumin seeds can fulfil nearly 20% of days iron requirement. Even small quantity of cumin seeds has huge amounts of calcium – a bone supporting mineral. They aid is digestion, weight loss and help reduce inflammation. See detailed benefits of cumin seeds, jeera

Coriander (kothmir, dhania) : 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 for diabetics. Read 9 benefits of coriander to understand details. 

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. Read here for complete benefits of garlic.

What's problem in Paneer Masala.

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 oilcanola oilcoconut 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 over weight individuals have Paneer Masala?

Yes, they can, but in very little quantum. 

Can healthy individuals have Paneer Masala?

Yes, this is one among the healthy subzi, but can consume limited quantum. 

What is a healthy accompaniment to the Paneer Masala? 

have this subzi with whole wheat bhakri

Whole Wheat Bhakri
Whole Wheat Bhakri

Paneer Masala is good for

1. Healthy Lifestyle

2. Weight Loss

3. Diabetics with heart issues

4. Heart Patients accompaniments

5. Diabetic Accompaniments

6. Kids

How to burn 298 calories that come from one serving of Paneer Masala?

Walking (6 kmph) = 1 hour 29 mins 

Running (11 kmph) = 30 mins 

Cycling (30 kmph) = 40 mins 

Swimming (2 kmph) = 51 mins 

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

Value per serving% Daily Values
Energy298 cal15%
Protein8.6 g16%
Carbohydrates9.5 g3%
Fiber1.2 g5%
Fat25.2 g38%
Cholesterol0 mg0%
Vitamin A522.3 mcg11%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C15.1 mg38%
Vitamin E
Folic Acid (Vitamin B9)14.5 mcg7%
Calcium307.3 mg51%
Iron0.4 mg2%
Magnesium9.1 mg3%
Phosphorus176.4 mg29%
Sodium15.2 mg1%
Potassium122.5 mg3%
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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