Shahi paneer
Also called: shahi paneer, shahi panner, shahi paneer gravy, royal paneer, shahi paneer (north indian), shahi panner (misspelling), shahi paneer curry, shahi paneer masala
Shahi paneer is that rich, creamy North Indian curry that feels like pure comfort in a bowl. Soft paneer cubes are cooked in a tomato-onion gravy with cream, butter, and garam masala, so it shows up everywhere — from family Sunday lunch to restaurant thalis and special tiffin days. It tastes royal, full-on shahi, and is usually the first dish to disappear with naan or jeera rice.
Per 1 bowl (180g)
Nutrition Facts
| Nutrient | Per bowl (180g) | Per 100g |
|---|---|---|
| Calories | 281.7 kcal | 156.5 kcal |
| Protein | 9.2g | 5.1g |
| Carbohydrates | 11.9g | 6.6g |
| Fat | 22.1g | 12.3g |
| Fiber | 2.5g | 1.4g |
| Sugar | 9g | 5g |
| Micronutrients (per 100g) | ||
| Sodium | 215.35 mg | |
| Calcium | 125.38 mg | |
| Iron | 0.62 mg | |
| Vitamin C | 30.83 mg | |
| Folate | 78.58 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
Shahi paneer is gentle on the stomach for many people because paneer and curds add a soft, creamy texture, and the tomato, ginger, onion, and coriander give a little digestive support. The 2.5g fiber in one bowl is modest, so it won’t keep the gut as busy as a dal or sabzi, but the spices like black pepper and ginger can help stimulate digestion a bit. The heavy part is the 22.1g fat per serving, mostly from butter, ghee, and cream, which can feel slow if you eat a big portion. A nice gut-friendly trick: pair it with phulka, salad, or a bowl of plain curd instead of only naan, so the meal feels lighter and easier to digest.
Frequently Asked Questions
Is shahi paneer healthy?
It can fit into a balanced meal, but it is quite rich. One 180g bowl has about 281.7 kcal, 22.1g fat, and 9.2g protein, so it’s more of a special-occasion curry than an everyday light sabzi.
How many calories are in 1 bowl of shahi paneer?
One bowl of shahi paneer, about 180g, has around 281.7 calories. Most of the calories come from the butter, ghee, cream, and paneer in the gravy.
Can diabetics eat shahi paneer?
Yes, in a small portion, because one bowl has only about 11.9g carbs. But watch the added sugar and pair it with roti or salad instead of lots of rice or naan.
Is shahi paneer good for weight loss?
It can work sometimes, but it is not the lightest choice. A bowl gives 281.7 kcal and 22.1g fat, so keep the portion small and combine it with roti, not extra butter naan, if you are watching calories.
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.