1 serving (200 grams) contains 350 calories, 15.0 grams of protein, 25.0 grams of fat, and 15.0 grams of carbohydrates.
Log this food in SnapCalorie
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 masala
Paneer Masala is a traditional Indian dish originating from South Asian cuisine, featuring paneer (Indian cottage cheese) cooked in a rich, spiced tomato-based gravy. Paneer is made from curdled milk and is rich in protein and calcium, providing essential nutrients important for bone health and muscle development. The masala or spice blend typically includes turmeric, cumin, coriander, and other antioxidant-rich spices, offering additional health benefits. Paneer Masala is enjoyed with Indian bread like naan or rice and is widely known for its creamy texture and aromatic flavor profile. It is a high-protein vegetarian dish suitable for individuals seeking balanced nutrition without meat products. The dish is relatively calorie-dense due to the inclusion of cooking fats and paneer, which contains milk fats, making it a source of both energy and essential nutrients.
Health Benefits
- Rich source of protein: Paneer provides approximately 18 grams of protein per 100 grams, essential for muscle repair and growth.
- High in calcium: Paneer offers around 200 mg of calcium per 100 grams, crucial for maintaining strong bones and teeth.
- Contains healthy fats: Paneer includes unsaturated fats that support energy levels and cell function, contributing to a balanced diet.
- Turmeric in masala provides curcumin: Curcumin is a powerful antioxidant known for its anti-inflammatory properties.
- Cumin and coriander enhance digestion: These spices stimulate enzyme activity, aiding in nutrient absorption and gut health.
Dietary Considerations
Selection and Storage
Store paneer in an airtight container in a refrigerator and consume within 2-3 days; avoid freezing as it affects texture. For the masala, refrigerate leftovers in a sealed container for up to 3 days.
Common Questions About Paneer masala Nutrition
Is Paneer Masala high in protein?
Yes, Paneer Masala is high in protein due to its primary ingredient, paneer, which provides about 14 grams of protein per 100 grams. However, the overall protein content can vary depending on the additional ingredients like cream or vegetables added to the dish.
Can I have Paneer Masala on a keto diet?
Paneer Masala can be compatible with a keto diet if prepared with low-carb ingredients. Avoid high-carb additions like sugar or flour-based thickeners. Paneer contains approximately 1.2 grams of carbs per 100 grams, making it a keto-friendly protein source.
What are the health benefits of Paneer Masala?
Paneer Masala is rich in protein and calcium, which support muscle growth and bone health. Additionally, spices like turmeric and cumin used in the preparation contain anti-inflammatory and antioxidant properties. However, excessive use of cream or ghee can increase calorie and fat intake.
How much Paneer Masala should I eat in one serving?
A recommended serving of Paneer Masala is about 150–200 grams, which provides approximately 250-300 calories depending on preparation. Pair it with whole grains or vegetables to create a balanced meal while controlling portion sizes to avoid excess calorie intake.
How does Paneer Masala compare to Butter Chicken?
Paneer Masala is a vegetarian dish made with paneer, which is high in protein and lower in cholesterol compared to Butter Chicken. While Butter Chicken includes higher amounts of saturated fats from chicken skin and butter, Paneer Masala can be a lighter alternative if prepared with minimal cream and oil.
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 ConsumersNIH Office of Dietary SupplementsExplains the importance of calcium, a key nutrient abundantly present in paneer, emphasizing its role in bone health and dietary intake recommendations.
- Dietary Guidelines for Americans, 2020-2025USDA and HHSHighlights dairy’s role, including paneer as a significant source of protein and calcium, aligning it with recommended food patterns.
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.
