Paneer roll

Snack

Item Rating: 66/100

1 serving (150 grams) contains 300 calories, 10.0 grams of protein, 12.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		480
% Daily Value*
Total Fat		19.2 g	24%
	Saturated Fat	9.6 g	48%
	Polyunsaturated Fat	0 g
Cholesterol		32.0 mg	10%
Sodium		640.0 mg	27%
Total Carbohydrates		56.0 g	20%
	Dietary Fiber	4.8 g	17%
	Sugars	6.4 g
protein		16.0 g	32%
Vitamin D		0 mcg	0%
Calcium		320.0 mg	24%
Iron		3.2 mg	17%
Potassium		400.0 mg	8%

* 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

🍯 Low sugar

⚠️ Contains trans fat

🧈 High saturated fat

Source of Calories

Fat: 172 cal (37.5%)

Protein: 64 cal (13.9%)

Carbs: 224 cal (48.6%)

About Paneer roll

The Paneer Roll is a popular Indian street food and a versatile dish combining a soft flatbread (such as roti or paratha) and a filling made primarily of paneer, a fresh Indian cheese. Originating from South Asia, this dish is now enjoyed worldwide for its rich flavors and adaptability. Paneer is a high-protein, low-carb food that’s also a good source of calcium, making it a favorable choice for vegetarians. A typical paneer roll contains paneer cubes cooked with spices, vegetables, and sometimes yogurt, wrapped in a flatbread, making it a balanced meal with proteins, carbohydrates, and fiber. The nutritional profile varies by recipe, but it’s generally rich in protein, moderate in healthy fats, and provides micronutrients like vitamin A, iron, and phosphorus.

Health Benefits

• Rich in protein (21g per 100g), paneer supports muscle repair and overall growth.
• High calcium content (200mg per 100g) promotes strong bones and teeth.
• Contains phosphorus (140mg per 100g), essential for energy production and maintaining cell function.

Dietary Considerations

Allergens: Contains dairy (paneer), gluten (if prepared with wheat-based flatbread)

Suitable for: Vegetarian diets, low-carb diets (when paired with whole-grain or low-carb flatbread)

Not suitable for: Vegan diets, lactose-intolerant individuals (unless using lactose-free paneer)

Selection and Storage

Store paneer in an airtight container in the refrigerator and consume within 2–3 days. Reheat the roll thoroughly before serving, and avoid freezing as paneer texture may change.

Common Questions About Paneer roll Nutrition

Is Paneer Roll high in protein?

Paneer is a great source of protein, with approximately 14 grams of protein per 100 grams of paneer used in the roll. When combined with the wrap and other ingredients, a Paneer Roll can provide around 15-20 grams of protein depending on the recipe, making it an excellent option for muscle repair and growth.

Can I eat Paneer Roll on a keto diet?

Paneer Roll can be suitable for a keto diet if prepared with low-carb ingredients, such as using a lettuce wrap or almond flour-based bread for the casing. Paneer itself is low in carbs, with about 1-2 grams of carbs per 100 grams, but the inclusion of traditional flour wraps may make the meal incompatible with strict keto goals.

What are the health benefits of eating Paneer Roll?

Paneer Roll is rich in protein and calcium, benefiting muscle health and bone strength. Paneer also provides essential vitamins such as vitamin D and B12. However, it can also be high in saturated fats and calories, especially if cooked with butter or creams, making portion control critical if you're watching your fat intake.

What is the recommended portion size for a Paneer Roll?

For an average adult, one Paneer Roll, containing about 300-450 calories, is typically considered a balanced portion for lunch or dinner. For those with higher caloric needs, larger rolls or adding more ingredients like vegetables may be suitable.

How does Paneer Roll compare to other protein rolls like Chicken Roll in terms of nutrition?

Paneer Roll is vegetarian and contains a similar amount of protein (15-20 grams per serving) as a Chicken Roll, but it has higher saturated fat content due to dairy-based paneer. Chicken rolls, on the other hand, are typically leaner with slightly fewer calories but lower in calcium compared to Paneer Rolls.

Data Sources & Scientific References