Nutritional Facts of Paneer Tikka, Calories in Paneer Tikka

by Tarla Dalal
This calorie page has been viewed 37074 times

How many calories does one Paneer Tikka have?

One Paneer Tikka gives 278 calories. Out of which carbohydrates comprise 31 calories, proteins account for 44 calories and remaining calories come from fat which is 198 calories.  One Paneer Tikka provides about 14 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.


See paneer tikka recipe. This Punjabi delicacy is one of the most popular starters in Indian restaurants. Cottage cheese and capsicum are marinated in a mix of classic Indian spices, strung into skewer sticks, and cooked in a wood-fired tandoor. 

However, in your kitchen, it can be cooked simply on a tava or oven. Easier still, we have made it within minutes using the microwave ! 

Check out this recipe to find out how easy it can be to make delicious Paneer Tikka right at home any time you wish. The Paneer Tikka tastes awesome with phudina chutney. 

You can serve it alone or with a platter of tandoori starters. You can also use it to make delectable snacks like the Paneer Tikka Sub Sandwich or Paneer Tikka Wrap 

Make a main course out of it, such as the Paneer Tikka Masala, which can be enjoyed with naan and roti. Use it innovatively to make more dishes like pulaossizzlers and kathi rolls.

 Is Paneer Tikka healthy? 

Yes, paneer tikka is good for healthy individuals. Not for some. Read on. Made of panner, capsicum, curd and Indian spices.

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?  

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.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

Capsicum ( Bell Peppers) : Capsicum is low in carb, reduces inflammation, high in folic acid which is important for the rapid growth of red blood cells. See here for 11 super benefits of capsicum

Is Paneer Tikka safe for diabetics, heart and overweight individuals?

No, this does not work as there is full fat paneer used + full fat curds. 

Here are some Healthy Indian snack options.

You can have Baked Samosa with mixed sprouts, Matarsutir Kachori,  Oats Moong Dal TikkiBaked methi muthia recipe,  Zunka recipemoong dal dhokla recipe bajra carrot onion uttapam recipe , baked palak jowar murukku, mini jowar pancakes, oats upma, baked sev , baked whole wheat puris or buckwheat pancake as one healthy recipe option. 

Is Paneer Tikka safe for healthy individuals?

Yes, this is a healthy recipe. Slightly high on fat but its good fat. Good fat keeps you fuller for a longer time. smiley

Paneer Tikka is good for

1. Healthy Lifestyle

2. Healthy weight gain

3. Makes bones strong

4. Good for immunity

Paneer Tikka is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the       body. 

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

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


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 278 calories that come from Paneer Tikka?

Walking (6 kmph) = 1hr 23 mins

Running (11 kmph) = 28 mins

Cycling (30 kmph) = 37 mins       

Swimming (2 kmph) = 48 mins

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

Value per serving% Daily Values
Energy124 cal6%
Protein4.9 g9%
Carbohydrates3.5 g1%
Fiber0.2 g1%
Fat9.8 g15%
Cholesterol1.8 mg0%
Vitamin A224.5 mcg5%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0 mg0%
Vitamin C11.2 mg28%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)2.2 mcg1%
Calcium178.9 mg30%
Iron0.1 mg0%
Magnesium3.2 mg1%
Phosphorus106.2 mg18%
Sodium2.8 mg0%
Potassium25.8 mg1%
Zinc0 mg0%
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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