Nutritional Facts of Paneer Tikka Roll, Paneer Tikka Kathi Roll, Calories in Paneer Tikka Roll, Paneer Tikka Kathi Roll

by Tarla Dalal
This calorie page has been viewed 32507 times

How many calories does one Paneer Tikka Kathi Roll have?

One Paneer Tikka Kathi Roll gives 197 calories. Out of which carbohydrates comprise 37 calories, proteins account for 27 calories and remaining calories come from fat which is 124 calories.  One Paneer Tikka Kathi Roll provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Is Paneer Tikka Kathi Roll healthy?

Yes its healthy and needs some modifation for those with health issues. We will explain. Made from curd marinade mixed with a paneer filling in a whole wheat roti.

Let's understand the ingredients.

What's good.

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?

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 which 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


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. 


Whole Wheat flour : cup of whole wheat flour is used. Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. See detailed benefits of whole wheat flour and why it's good for you.

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

Yes, this recipe is very healthy but they need to make a small change. Use low fat paneer instead of full fat paneer.  The quercetin in Onions which 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. Paneer contains high quality protein and calcium which aids in weight loss. So enjoy this healthy paneer roll.

Healthy Chutney to have with the roll.

Have this with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander, lehsun ka chutneygreen garlic chutney or green chutney recipe.  Coconut based options are healthy coconut chutney made from coconut and coriander and coconut coriander green chutney for idlis dosa uttapam vada.

Green Chutney, How To Make Green Chutney Recipe

Green Chutney, How To Make Green Chutney Recipe

Can healthy individuals have Paneer Tikka Kathi Roll?

Yes, all ingredients in this recipe are healthy.  

Paneer Tikka Kathi Roll is good for

1. Weight Gain

2. Diabetics (use low fat paneer)

3. Heart Patients (use low fat paneer)

4. Healthy Lifestyle

5. Building bones

6. Protects nerves

Paneer Tikka Kathi Roll is high in

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

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

3. Phosphorous Phosphorous works closely with calcium to build bones. 

4.Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

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 197 calories that come from Paneer Tikka Kathi Roll?

Walking (6 kmph) = 59 mins

Running (11 kmph) = 20 mins

Cycling (30 kmph) = 26 mins       

Swimming (2 kmph) = 34 mins

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

Value per roll% Daily Values
Energy192 cal10%
Protein6.7 g12%
Carbohydrates9.2 g3%
Fiber0.7 g3%
Fat13.8 g21%
Cholesterol4 mg1%
Vitamin A279 mcg6%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C28.7 mg72%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)6 mcg3%
Calcium244.5 mg41%
Iron0.4 mg2%
Magnesium13.3 mg4%
Phosphorus157.4 mg26%
Sodium7.1 mg0%
Potassium102.5 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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