Nutritional Facts of Paneer Tikka, Punjabi Paneer Tikka in Oven, Calories in Paneer Tikka, Punjabi Paneer Tikka in Oven

by Tarla Dalal
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How many calories does one piece of Paneer Tikka have?

One piece of Paneer Tikka  gives 42 calories. Out of which carbohydrates comprise 6 calories, proteins account for 6 calories and remaining calories come from fat which is 30 calories.  One piece of Paneer Tikka provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Paneer Tikka recipeTikkas are authentic Punjabi snacks that are prepared in the tandoor. A tikka is basically any vegetable, paneer or meat marinated in a highly flavourful seasoning and grilled to perfection. 

Here large chunks of paneer have been marinated in tangy marinade made of curds, chaat masala, kasuri methi, ginger and garlic and then cooked in the oven . Paneer tikka can be eaten as is with some chutney or can be rolled into a rotis and served as a Punjabi roll.

Is Paneer Tikka healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. 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. 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. 

Can diabetics, heart patients and over weight individuals have  Paneer Tikka ?

Yes, BUT make the tikkas with low fat paneerlow fat curds and eat in restricted quantity as you don't want to have too much protein at one go. Balance your meal. 

Can healthy individuals have  Paneer Tikka ?


How to burn 42 calories that come from one piece of Paneer Tikka?

Walking (6 kmph)     =         13  mins
Running (11 kmph)     =            4  mins
Cycling (30 kmph)     =           6  mins
Swimming (2 kmph)     =           7  mins

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

Value per tikka% Daily Values
Energy42 cal2%
Protein1.6 g3%
Carbohydrates1.4 g0%
Fiber0.1 g0%
Fat3.2 g5%
Cholesterol0.8 mg0%
Vitamin A59 mcg1%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0 mg0%
Vitamin C0.5 mg1%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)1.5 mcg1%
Calcium54.4 mg9%
Iron0.1 mg0%
Magnesium2 mg1%
Phosphorus34 mg6%
Sodium1.6 mg0%
Potassium10.3 mg0%
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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