Nutritional Facts of Paneer Toast, Paneer Veg Toast, Calories in Paneer Toast, Paneer Veg Toast

by Tarla Dalal
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How many calories does one slice of Paneer Open Toast have?

Paneer open toast contains 52 kcal out of which 4% comes from protein (which is approximately 8.5 kcals), 4% from carbohydrate (which is approximately 42.7 kcals) and the rest from fat (which is approximately 2.8 kcals). 

See Paneer Open Toast recipe.

Is Paneer Open Toast a healthy snack?

It's a protein rich recipe due to the use of paneer. But the use of bread, though whole wheat, loads it with calories and carbs. So you need to make a wise choice depending on your daily meal plan. 

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 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

Capsicum (Bell Peppers) : Rich in vitamin Ccapsicum protect and maintain the lining of the heart. Colourful capsicums are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum

Mint Leaves (Pudina) : Mint (pudina) being an anti-inflammatory reduces the inflammation in the stomach and shows a cleansing effect. Sipping on a healthy drink like fresh mint and lemon tea is the best option to overcome nausea for mums-to-be. Moreover it's vitamin A (10% of RDA) and vitamin C (20.25%) serve as an additional boost to bring relief from cough, sore throat and also cold. Mint (pudina) is a leafy vegetable which is sure to create nourishing dishes without piling on calories, carbs or fat for that instance. What is has to offer instead is FIBER. See here for detailed benefits of mint leaves

What's bad…

Bread – It contains high amount of sodium which may not be suitable for most people especially heart patients. Moreover though made from whole wheat flour it yet has good amounts of carbs. It is definitely a healthier option to maida based bread sandwiches and burgers, but should be restricted to not more than one. The focus should be on more of other protein and fiber rich foods.

Can diabetics, heart patients and overweight individuals have Paneer Open Toast?

Well, there is no straight YES or NO to it. Occasionally one toast with a slight modification would be passable, but that's provided you have a very good control over your portion size. The modification is to substitute whole wheat bread with a healthier option i.e. multigrain bread. This would on more fiber to your diet and help in managing weight, heart problems and diabetes better. 

Secondly, as mentioned above make your choice of paneer wisely – full fat or high fat. If you have diabetes or heart disease along with weight problem, choose low fat paneer. Talk to your dietitian about it. This is because your whole day's meal plan needs to be evaluated while making major changes in the choice of ingredient or portion sizes. 

Also read : How to make paneer and how to make low fat paneer

Can healthy individuals have paneer open toast ?

Yes, this recipe is fairly healthy. Use multigrain bread instead of whole wheat bread.


Value per open toast% Daily Values
Energy52 cal3%
Protein2.1 g4%
Carbohydrates10.6 g4%
Fiber0.2 g1%
Fat0.3 g0%
Cholesterol0 mg0%
Vitamin A0 mcg0%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0 mg0%
Vitamin C0 mg0%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)0 mcg0%
Calcium3.6 mg1%
Iron0.4 mg2%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium25.6 mg1%
Potassium0.4 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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