Paneer curry
Also called: paneer curry, paneer masala, paneer gravy, paneer sabzi, paneer ki sabzi, paneer curry (generic), paneer masala gravy
Paneer curry is that proper comfort food from Indian homes — soft paneer cubes in a spiced tomato-onion gravy, perfect with roti, naan, or even plain rice. It’s the kind of dish you’ll spot in lunchboxes, family dinners, and restaurant thalis, because it feels rich, filling, and a little bit festive every time.
Per 1 bowl (180g)
Nutrition Facts
| Nutrient | Per bowl (180g) | Per 100g |
|---|---|---|
| Calories | 317.7 kcal | 176.5 kcal |
| Protein | 14g | 7.8g |
| Carbohydrates | 15.1g | 8.4g |
| Fat | 22.3g | 12.4g |
| Fiber | 2.5g | 1.4g |
| Sugar | 11.3g | 6.3g |
| Micronutrients (per 100g) | ||
| Sodium | 216.09 mg | |
| Calcium | 189.06 mg | |
| Iron | 0.81 mg | |
| Vitamin C | 20.04 mg | |
| Folate | 95.56 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
Paneer curry is fairly friendly on the gut because paneer gives good protein and calcium, while tomato, onion, ginger, garlic, and coriander add a bit of fiber plus natural plant compounds. The ginger and garlic can feel soothing for many people, and the tomato gravy brings vitamin C, which supports overall digestion and nutrient absorption. The main thing to note is the fat content from paneer and added oil/ghee — this makes it heavier, so it may sit a bit rich if you eat it with a very oily meal. A nice practical tip: pair it with phulka, salad, or plain rice instead of extra buttery sides, so the meal feels easier on the stomach.
Frequently Asked Questions
Is paneer curry healthy?
Yes, it can be a solid meal because one bowl gives about 317.7 kcal, 14 g protein, and 2.5 g fiber. The protein from paneer makes it filling, but the 22.3 g fat also means it’s a richer dish, especially if made with extra oil or cream.
How many calories are in 1 bowl of paneer curry?
One serving of paneer curry (180 g) has about 317.7 calories. It also gives 14 g protein, so it’s not just empty calories — it’s a fairly filling curry.
Can diabetics eat paneer curry?
Yes, in a balanced portion. A bowl has only about 15.1 g carbs and 2.5 g fiber, so it’s usually easier to fit into a diabetes-friendly meal than many other gravies. Best to eat it with roti or salad, not with too much rice or naan.
Is paneer curry good for weight loss?
It can fit, but portion matters because one bowl has 317.7 kcal and 22.3 g fat. If you’re trying to lose weight, keep the gravy lighter and pair it with phulka or a small rice portion so the meal stays satisfying without getting too heavy.
From the Shellel Blog
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.