1 serving (150 grams) contains 250 calories, 15.0 grams of protein, 18.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
400.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.8 g | 36% | |
| Saturated Fat | 16.0 g | 80% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 48 mg | 16% | |
| Sodium | 640.0 mg | 27% | |
| Total Carbohydrates | 16.0 g | 5% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 4.8 g | ||
| protein | 24 g | 48% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 480 mg | 36% | |
| Iron | 2.4 mg | 13% | |
| 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
Source of Calories
About Paneer stir fry
Paneer stir fry is a flavorful dish originating from Indian cuisine, combining bite-sized pieces of paneer (Indian cottage cheese) with vegetables and aromatic spices. Paneer, made by curdling milk and separating the solids, is notable for its high protein and calcium content. The stir-fry typically includes nutrient-rich vegetables like bell peppers, onions, and carrots alongside spices like turmeric, cumin, and coriander. It is enjoyed as a side dish or main course and provides a balanced mix of macronutrients and micronutrients. One serving contains approximately 200-300 calories depending on preparation, with high protein levels and moderate fat from the paneer. The inclusion of various vegetables also boosts its fiber and vitamin content, making it a nutrient-dense dish that supports muscle development, bone health, and digestion.
Health Benefits
- Supports bone health due to high calcium content in paneer (200 mg per 100g approx.).
- Promotes muscle repair and growth with 14-18g of protein per 100g of paneer.
- Provides antioxidants from vegetables like bell peppers, which are rich in vitamin C (about 120 mg per cup).
- Aids healthy digestion due to fiber in vegetables like carrots and onions.
- Enhances immune function with spices such as turmeric, which contains curcumin known for its anti-inflammatory properties.
Dietary Considerations
Selection and Storage
Store paneer in an airtight container in the refrigerator for up to 3-4 days. Vegetables can be pre-chopped and refrigerated but are best used fresh for optimal nutrition.
Common Questions About Paneer stir fry Nutrition
Is Paneer Stir Fry high in protein?
Yes, Paneer Stir Fry is high in protein because paneer (Indian cottage cheese) is a great source of protein. A 100-gram serving of paneer typically contains about 18 grams of protein, making it an excellent choice for muscle repair and growth, especially in vegetarian diets.
Can I eat Paneer Stir Fry on a keto diet?
Yes, Paneer Stir Fry is keto-friendly as paneer is low in carbohydrates and high in fat. A 100-gram serving of paneer contains around 1-2 grams of carbs and 20 grams of fat, making it a perfect option for a high-fat, low-carb meal. Ensure the stir-fry does not include high-carb ingredients like starchy vegetables.
What are the health benefits and concerns of eating Paneer Stir Fry?
Paneer Stir Fry is rich in protein, calcium, and healthy fats, which support bone health, muscle development, and satiety. However, paneer is high in calories and saturated fat (approximately 265 calories and 20 grams of fat per 100 grams), so it should be consumed in moderation, especially for those watching their calorie or fat intake.
What is the recommended serving size for Paneer Stir Fry?
A recommended serving size of Paneer Stir Fry is about 150-200 grams, which typically provides around 300-400 calories. This portion size ensures a good balance of macronutrients while avoiding excessive calorie intake. Pair it with a side of vegetables or a small portion of whole grains for a complete meal.
How does Paneer Stir Fry compare to Tofu Stir Fry in terms of nutrition?
Paneer Stir Fry is higher in protein and fat but contains more calories and saturated fat compared to Tofu Stir Fry. For example, 100 grams of paneer has around 265 calories, 18 grams of protein, and 20 grams of fat, whereas tofu provides roughly 144 calories, 15 grams of protein, and 8 grams of fat per 100 grams, making tofu a lower-calorie option.
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.
