1 serving (200 grams) contains 300 calories, 12.0 grams of protein, 20.0 grams of fat, and 15.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
352.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.5 g | 30% | |
| Saturated Fat | 11.8 g | 59% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 47.1 mg | 15% | |
| Sodium | 588.2 mg | 25% | |
| Total Carbohydrates | 17.6 g | 6% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 4.7 g | ||
| protein | 14.1 g | 28% | |
| 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 gravy
Paneer gravy originates from Indian cuisine and is a flavorful dish made with paneer (Indian cottage cheese) cooked in a spiced gravy, often comprising tomatoes, onions, garlic, and a combination of spices. Paneer itself is a rich source of protein and calcium, with approximately 14 grams of protein and 260 mg of calcium per 100 grams, making it beneficial for muscle health and bone strength. The gravy adds vitamins such as vitamin C (from tomatoes) and antioxidants from the spices like turmeric and cumin. While paneer is relatively high in fat, especially saturated fat, it is also a good source of essential nutrients like phosphorus, vitamin B12, and zinc, which support various bodily functions including energy production and immune health. Paneer gravy embodies the depth of Indian flavors and offers a balanced nutritional profile when consumed in moderation alongside whole grains and vegetables.
Health Benefits
- Rich in protein (14g per 100g) which supports muscle repair and growth.
- High calcium content (260mg per 100g) strengthens bones and teeth.
- Contains antioxidants like curcumin from turmeric and lycopene from tomatoes, which help combat oxidative stress.
- Provides vitamin B12, essential for nerve health and energy metabolism.
- Offers zinc to support immune function and cell repair.
Dietary Considerations
Selection and Storage
Store paneer gravy in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before consumption, and ensure the paneer retains its texture by reheating gently.
Common Questions About Paneer gravy Nutrition
Is paneer gravy high in protein?
Yes, paneer gravy is relatively high in protein due to the paneer, which is a great source of casein protein. A 100-gram serving of paneer can provide around 18-20 grams of protein. However, exact protein content depends on the amount of paneer and other ingredients like cream or tomatoes used in the recipe.
Can I eat paneer gravy on a keto diet?
Paneer gravy can be keto-friendly if prepared with low-carb ingredients. Paneer is naturally low in carbs, with about 1-2 grams of carbs per 100 grams, making it suitable for a keto diet. Ensure the gravy avoids high-carb ingredients like sugar or cornstarch, and instead use keto-friendly alternatives such as heavy cream or coconut milk for thickness.
Are there any health benefits or concerns with eating paneer gravy?
Paneer gravy is rich in protein, calcium, and essential fats, which contribute to muscle health, bone strength, and overall nutrition. However, it can also be high in saturated fats and calories depending on the preparation, so portion control is important, especially for those managing weight or cholesterol levels.
What is the recommended portion size for paneer gravy?
A typical serving of paneer gravy is about 150-200 grams, which can contain approximately 200-300 calories depending on the recipe. This portion size balances macronutrients without excessive calorie consumption, especially if paired with whole-grain roti or a side of vegetables.
How does paneer gravy compare to tofu-based gravy in terms of nutrition?
Paneer gravy is typically higher in protein and fats than tofu-based gravy, as paneer is a dairy product, while tofu is plant-based. For example, 100 grams of paneer provides around 20 grams of protein and 20 grams of fat, whereas tofu offers about 8-10 grams of protein and much less fat. Tofu is a lower-calorie, vegan alternative to paneer but lacks the rich, creamy texture of paneer.
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.
