1 serving (200 grams) contains 300 calories, 12.0 grams of protein, 20.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
352.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.5 g | 30% | |
| Saturated Fat | 11.8 g | 59% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 35.3 mg | 11% | |
| Sodium | 588.2 mg | 25% | |
| Total Carbohydrates | 23.5 g | 8% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 7.1 g | ||
| protein | 14.1 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 470.6 mg | 36% | |
| 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 mutter masala
Paneer Mutter Masala is a popular North Indian curry made from paneer (Indian cottage cheese) and green peas simmered in a spiced tomato-based gravy. Originating from Punjabi cuisine, this dish is a staple in Indian households and restaurants alike. Nutritionally, paneer is rich in protein and calcium, supporting muscle and bone health, while green peas provide dietary fiber, manganese, and plant-based protein. The curry also includes spices such as turmeric and cumin, which contribute antioxidants and anti-inflammatory properties. It is typically served with rice, naan, or roti, making it a wholesome and satisfying meal.
Health Benefits
- High in protein: Paneer provides approximately 18 grams of protein per 100 grams, aiding muscle repair and growth.
- Rich in calcium: Paneer offers around 200 mg of calcium per 100 grams, promoting bone strength and dental health.
- Good source of dietary fiber: Green peas contain about 5 grams of fiber per 100 grams, supporting digestion and gut health.
- Contains antioxidants: Tomatoes in the gravy are rich in lycopene, which can help reduce oxidative stress in the body.
- Supports immunity: Spices like turmeric contain curcumin, known for its immune-boosting and anti-inflammatory properties.
Dietary Considerations
Selection and Storage
Refrigerate leftovers in an airtight container within two hours of cooking; consume within 2-3 days. Reheat thoroughly before serving.
Common Questions About Paneer mutter masala Nutrition
Is Paneer Mutter Masala high in protein?
Paneer Mutter Masala contains a moderate amount of protein due to the paneer (Indian cottage cheese), which has about 18-20 grams of protein per 100 grams. Combined with peas (mutter), it offers additional protein, making it a nutritious choice for vegetarians.
Can I eat Paneer Mutter Masala on a keto diet?
Paneer Mutter Masala can be modified to suit a keto diet by reducing the peas, which are relatively higher in carbs (about 14 grams of carbs per 100 grams). Use cream and high-fat paneer while limiting other carb-heavy ingredients like tomato-based sauces.
What are the health benefits or concerns of Paneer Mutter Masala?
Paneer Mutter Masala provides a good mix of protein, calcium, and vitamins from paneer and fiber from peas. However, it can be high in calories (around 250-350 kcal per serving) and saturated fats, especially if cream is used, so portion control is important for those watching weight or heart health.
What is the recommended portion size for Paneer Mutter Masala?
A recommended portion size for Paneer Mutter Masala is about 1 cup (200-250 grams), which provides a balanced calorie intake. Pair it with whole grain roti, brown rice, or quinoa for a nutritious meal and avoid overeating due to its rich taste.
How does Paneer Mutter Masala compare to Palak Paneer?
Paneer Mutter Masala is richer in carbohydrates due to the peas, while Palak Paneer is lower in carbs and higher in vitamins A and C from spinach. Both are high-protein vegetarian dishes, but Palak Paneer is a better option for those on low-carb diets.
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.
