Pea paneer curry (Matar paneer)
Also called: matar paneer, pea paneer curry, matar-paneer, matar paneer sabzi, matar paneer gravy, mutter paneer, mutter paneer curry, matar paneer masala
Matar paneer is that comforting North Indian curry that feels right at home with roti, rice, or a thali lunch. Soft paneer cubes and sweet green peas simmer in a tomato-onion gravy with ginger, garlic, and garam masala — simple, hearty, and very ghar-ka-khaana.
Per 1 bowl (180g)
Nutrition Facts
| Nutrient | Per bowl (180g) | Per 100g |
|---|---|---|
| Calories | 242.6 kcal | 134.8 kcal |
| Protein | 11.9g | 6.6g |
| Carbohydrates | 16.7g | 9.3g |
| Fat | 14g | 7.8g |
| Fiber | 5.9g | 3.3g |
| Sugar | 7g | 3.9g |
| Micronutrients (per 100g) | ||
| Sodium | 157.34 mg | |
| Calcium | 105.2 mg | |
| Iron | 1.08 mg | |
| Vitamin C | 58.44 mg | |
| Folate | 127.01 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
Matar paneer brings a nice mix for the gut: peas add fiber, paneer adds protein, and the tomato-onion base gives a bit of prebiotic support for good gut bacteria. At 5.9g fiber per bowl, it can help keep digestion smoother than a very low-fiber curry, and the ginger, garlic, and green chilli may also help stimulate digestion. One practical tip: pair it with phulka or jeera rice and a salad, because the extra plant fiber helps the meal feel easier on the stomach and more filling.
Frequently Asked Questions
Is matar paneer healthy?
Yes, in a balanced portion it can be a solid meal. One bowl gives about 242.6 kcal, 11.9g protein, 5.9g fiber, and 14g fat, so it’s more filling than many plain curries. The catch is the fat depends on how much oil or ghee is used in the gravy.
How many calories are there in 1 bowl of matar paneer?
One serving of matar paneer, about 180g or 1 bowl, has around 242.6 calories. If the restaurant version is extra buttery or creamy, the calories can go up quite a bit.
Can diabetics eat matar paneer?
Usually yes, if the portion is kept sensible and it’s eaten with roti or brown rice instead of lots of naan. It has 16.7g carbs and 5.9g fiber per bowl, which is better than many paneer dishes, but the pea portion still adds carbs, so portion control matters.
Is matar paneer good for weight loss?
It can fit weight loss well because it gives 11.9g protein and decent fiber in just 242.6 kcal per bowl. For a lighter plate, keep the gravy oil moderate and eat it with 1-2 phulkas or a small portion of rice, not a heavy restaurant-style combo.
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.