1 serving (200 grams) contains 350 calories, 15.0 grams of protein, 20.0 grams of fat, and 25.0 grams of carbohydrates.
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Nutrition Information
Calories |
411.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.5 g | 30% | |
| Saturated Fat | 11.8 g | 59% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 35.3 mg | 11% | |
| Sodium | 941.2 mg | 40% | |
| Total Carbohydrates | 29.4 g | 10% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 5.9 g | ||
| protein | 17.6 g | 35% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 352.9 mg | 27% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 470.6 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Chili paneer
Chili Paneer is a popular Indo-Chinese dish that combines paneer, a type of fresh Indian cheese, with bell peppers, onions, and a spicy chili-soy sauce marinade. Typically served as an appetizer or main dish, it is a high-protein, vegetarian-friendly option rooted in the fusion of Indian spices and Chinese culinary techniques. Paneer is an excellent source of protein, calcium, and phosphorus, while the vegetables provide dietary fiber, vitamins C and A, and antioxidants. The dish balances macronutrients and micronutrients, making it flavorful and nutritionally dense when prepared with minimal oil and sodium.
Health Benefits
- Rich in protein from paneer, which supports muscle repair and growth (21g protein per 100g paneer).
- High calcium content from paneer contributes to strong bones and teeth (200mg calcium per 100g).
- Antioxidants like vitamin C from bell peppers boost immune health and reduce inflammation (95mg per 100g of bell peppers).
Dietary Considerations
Selection and Storage
Store chili paneer in an airtight container in the refrigerator for up to 2 days. Heat gently before serving to maintain the texture of paneer and vegetables.
Common Questions About Chili paneer Nutrition
Is Chili Paneer high in protein?
Chili Paneer is moderately high in protein due to paneer (Indian cottage cheese), which is a rich protein source. A typical serving (150–200g) can contain around 12–15g of protein, depending on the portion of paneer used. The dish also contains some protein from vegetables like bell peppers and onions, though in smaller amounts.
Can I eat Chili Paneer on a keto diet?
Chili Paneer can be keto-friendly if prepared with low-carb ingredients. Paneer is naturally high in fat and protein, making it suitable for a keto diet, but the dish's carb count can depend on added sauces and spices. Avoid sugar-based sauces and use keto-approved substitutes like low-sugar soy sauce or stevia for sweetness.
What are the health benefits of Chili Paneer?
Chili Paneer provides essential nutrients such as protein, calcium, and phosphorus from paneer, which supports bone health and muscle function. Additionally, the vegetables like bell peppers and onions add antioxidants like vitamin C and fiber. However, it can be high in sodium and unhealthy fats if deep-fried or prepared with excessive oil.
How much Chili Paneer should I eat in one serving?
A balanced serving size for Chili Paneer is typically around 150–200g, depending on individual dietary needs. This portion provides approximately 200–300 calories, with calorie count varying based on preparation methods such as frying or adding extra sauces. Pair it with whole-grain sides or salads for a more balanced meal.
How does Chili Paneer compare to similar dishes like Tofu Stir-Fry?
Chili Paneer is richer in fats and calories compared to Tofu Stir-Fry, mainly because paneer is made from whole milk, while tofu is made from soy and is lower in fat. Tofu is also vegan, whereas paneer contains dairy. Both can be adapted to include similar spices and vegetables, but preparation methods like frying can significantly alter their nutritional profiles.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
