1 serving (150 grams) contains 300 calories, 15.0 grams of protein, 20.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
476.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.7 g | 40% | |
| Saturated Fat | 15.9 g | 79% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 63.5 mg | 21% | |
| Sodium | 634.9 mg | 27% | |
| Total Carbohydrates | 15.9 g | 5% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 4.8 g | ||
| protein | 23.8 g | 47% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 396.8 mg | 30% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 317.5 mg | 6% | |
* 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 Paneer bhurji
Paneer Bhurji is a popular North Indian dish made from crumbled paneer (Indian cottage cheese), sautéed with onions, tomatoes, and spices. Originating from Indian cuisine, it is a versatile preparation often enjoyed as a side dish or filling for wraps. Paneer is a rich source of high-quality protein, calcium, and essential fatty acids, making Paneer Bhurji a nutrient-dense option that aids muscle repair and bone health. With its combination of vegetables and spices, it also provides an array of vitamins and antioxidants. Paneer Bhurji is often consumed with flatbreads like roti or paratha and can easily be adjusted for flavor and spice intensity, making it suitable for diverse palates. It is a comforting and satiating dish, particularly favored by vegetarians seeking a protein-rich option in their diet.
Health Benefits
- High-quality protein in paneer supports muscle repair and overall growth.
- Rich calcium content helps strengthen bones and teeth.
- B-complex vitamins (like B2 and B12 found in paneer) support energy metabolism and red blood cell production.
Dietary Considerations
Selection and Storage
Store paneer in an airtight container in the refrigerator and use within 3-5 days. Cook the dish fresh to preserve its flavors and nutrients.
Common Questions About Paneer bhurji Nutrition
Is Paneer Bhurji high in protein?
Yes, Paneer Bhurji is high in protein due to the paneer (Indian cottage cheese) used as the main ingredient. One serving (approximately 150 grams) of Paneer Bhurji can contain around 14-18 grams of protein, depending on the recipe. This makes it an excellent protein source for vegetarians looking to add more protein to their diet.
Can I eat Paneer Bhurji on a keto diet?
Yes, Paneer Bhurji is suitable for a keto diet. Paneer is low in carbohydrates and high in fat and protein, which fits well within the macronutrient requirements of a keto diet. However, ensure that the recipe doesn't include ingredients like tomatoes or onions in excess, as these can add carbohydrates.
What are the health benefits or concerns of eating Paneer Bhurji?
Paneer Bhurji offers benefits such as a high protein content, calcium for strong bones, and healthy fats. However, it can be high in calories, with around 250-300 calories per serving depending on the oil or butter used. Additionally, if you have lactose intolerance or are watching your saturated fat intake, consume it in moderation.
How much Paneer Bhurji should I eat in one serving?
A recommended portion size for Paneer Bhurji is around 150-200 grams per meal, which provides a balanced amount of protein (14-18 grams) and calories (250-300). Pair it with whole-grain roti or a fresh salad for a complete meal.
How does Paneer Bhurji compare to scrambled eggs nutritionally?
Paneer Bhurji and scrambled eggs are both high-protein options but differ in their macronutrient profile. Paneer Bhurji provides approximately 14-18 grams of protein and 250-300 calories per 150-gram serving, along with calcium and fats from dairy. Scrambled eggs, on the other hand, offer about 12 grams of protein and around 150-200 calories from two eggs with fewer carbs. Paneer Bhurji is a great vegetarian alternative, while eggs are a better option for those avoiding dairy.
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.
