1 serving (200 grams) contains 350 calories, 12.0 grams of protein, 15.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
411.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.6 g | 22% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 23.5 mg | 7% | |
| Sodium | 588.2 mg | 25% | |
| Total Carbohydrates | 47.1 g | 17% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 5.9 g | ||
| protein | 14.1 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 235.3 mg | 18% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 352.9 mg | 7% | |
* 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 kathi roll
Paneer Kathi Roll is a popular Indian street food originating from Kolkata, consisting of marinated paneer (Indian cottage cheese) cubes wrapped in a soft flatbread, often with cooked vegetables, chutneys, and spices. Paneer is a rich source of high-quality protein, calcium, and phosphorus, while the flatbread contributes carbohydrates for energy. Depending on preparation, it may also include fiber-rich components like whole-wheat roti and fresh vegetables. A single serving typically provides a balance of macronutrients, making it a wholesome meal option when properly portioned.
Health Benefits
- Paneer is an excellent source of protein (14g per 100g), which supports muscle development and repair.
- It is rich in calcium (208mg per 100g), promoting strong bones and teeth.
- The inclusion of spices like turmeric and cumin may provide anti-inflammatory and digestive benefits.
- Whole-wheat flatbread in the roll contributes dietary fiber for better digestion and satiety.
Dietary Considerations
Selection and Storage
Store cooked rolls in an airtight container in the refrigerator for up to 24 hours. Reheat thoroughly before consumption to ensure freshness and safety.
Common Questions About Paneer kathi roll Nutrition
Is a Paneer Kathi Roll high in protein?
Yes, Paneer Kathi Rolls are a good source of protein due to the paneer (Indian cottage cheese). On average, one roll contains approximately 8-14 grams of protein, depending on the amount of paneer used and additional ingredients like vegetables or sauces.
Can I eat a Paneer Kathi Roll on a keto diet?
A traditional Paneer Kathi Roll may not be keto-friendly because it typically uses a wheat or all-purpose flour-based wrap, which is high in carbs. To make it keto-compatible, you can replace the wrap with a low-carb almond flour or lettuce-based alternative while keeping the paneer and vegetables.
What are the health benefits or concerns of Paneer Kathi Rolls?
Paneer Kathi Rolls provide protein, calcium, and healthy fats from paneer, along with fiber and vitamins from vegetables. However, concerns include potential high calorie content (250-400 kcal per roll) and unhealthy fats if deep-fried or made with excessive creamy sauces. Opt for grilled paneer and whole-grain wraps to make them healthier.
What is the recommended serving size for a Paneer Kathi Roll?
One Paneer Kathi Roll is typically enough for a light meal or snack, containing about 250-400 calories depending on its size and ingredients. If you're eating it as part of a larger meal, half a roll or a smaller-sized roll might be a better portion to avoid overeating.
How does a Paneer Kathi Roll compare to other wraps or rolls?
Compared to chicken or egg wraps, Paneer Kathi Rolls provide a vegetarian source of protein and calcium but may have slightly higher fat content due to paneer. It is heartier than a vegetable wrap and popular among vegetarians. Adjusting the type of wrap (e.g., whole wheat vs. refined flour) can make it healthier compared to typical fast-food wraps.
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.
