1 serving (200 grams) contains 350 calories, 15.0 grams of protein, 25.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
411.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.4 g | 37% | |
| Saturated Fat | 17.6 g | 88% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 58.8 mg | 19% | |
| Sodium | 705.9 mg | 30% | |
| Total Carbohydrates | 17.6 g | 6% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 5.9 g | ||
| protein | 17.6 g | 35% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 470.6 mg | 36% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 294.1 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 curry
Paneer curry is a flavorful Indian dish made with cubes of paneer (a non-melting fresh cheese) cooked in a spiced gravy made of ingredients like tomatoes, onions, and a blend of aromatic spices. Originating from Indian cuisine, paneer curry is commonly enjoyed throughout South Asia and has rich vegetarian appeal. Nutritionally, paneer is a good source of protein, calcium, and phosphorus, while the curry's base includes dietary fiber and vitamins from vegetables and spices. A typical serving of paneer curry provides approximately 200-300 kcal depending on the recipe, with moderate fat content due to paneer and optional cooking oils used in preparation.
Health Benefits
- High in calcium, beneficial for bone health and maintaining strong teeth, as paneer contains about 208 mg of calcium per 100g.
- Rich in protein, supporting muscle repair and growth, with approximately 18g of protein per 100g of paneer.
- Provides essential phosphorus, aiding in energy production and bone health, with about 137 mg per 100g of paneer.
- Includes antioxidants such as lycopene from tomatoes, which may support heart health by reducing oxidative stress.
- Contains spices like turmeric that have anti-inflammatory properties due to compounds like curcumin.
Dietary Considerations
Selection and Storage
Store any leftover curry in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before consuming. Paneer can also be stored separately in the refrigerator for 5-7 days.
Common Questions About Paneer curry Nutrition
Is Paneer Curry high in protein?
Yes, Paneer Curry is high in protein, primarily due to the paneer, which contains about 18-20 grams of protein per 100 grams. The exact protein content will vary based on the recipe, but it’s a great option for vegetarians looking for a protein-rich dish.
Can I eat Paneer Curry on a keto diet?
Yes, Paneer Curry can be keto-friendly if it is prepared without ingredients like sugar or cornstarch and uses high-fat ingredients such as cream or ghee. Paneer itself is low in carbs, with about 1-2 grams of carbs per 100 grams, making it suitable for a keto diet.
What are the health benefits or concerns of eating Paneer Curry?
Paneer Curry offers benefits like being a good source of calcium, protein, and healthy fats. However, it can be high in calories and saturated fats, especially if made with cream or butter. Individuals with lactose intolerance or those watching their calorie intake should consume it in moderation.
What is the recommended portion size for Paneer Curry?
A typical serving size of Paneer Curry is about 1 cup (200-250 grams), which provides roughly 300-400 calories, depending on the recipe. Pairing it with whole-grain roti or a small portion of rice can create a balanced meal.
How does Paneer Curry compare to Tofu Curry?
Paneer Curry is higher in fat and calories compared to Tofu Curry, as 100 grams of paneer has about 265 calories and 20 grams of fat, while tofu contains about 76 calories and 4.8 grams of fat. Tofu Curry is a better option for lower-calorie or vegan diets, while Paneer Curry is richer and higher in protein.
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.
- Calcium: Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsDiscusses calcium, a key nutrient in paneer, detailing health benefits, dietary sources, and recommended intakes.
- Protein in Nutrition for Health and DiseaseAmerican Journal of Clinical NutritionExplains the role of dietary protein found in paneer in supporting muscle health and overall nutrition.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Agriculture and U.S. Department of Health and Human ServicesProvides guidelines on dairy consumption, including paneer, within balanced dietary patterns promoting health and well-being.
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.
