Paneer Sabji: Calories, Nutrition and Health Benefits
A protein-rich vegetarian Indian curry made with cottage cheese in tomato-onion gravy, perfect for muscle building and balanced nutrition.
Quick Nutrition Facts
Per 100g Serving (1 Medium Katori)
| Nutrient | Amount |
|---|---|
| Calories | 195 kcal |
| Protein | 13g |
| Carbohydrates | 9g |
| Fiber | 2.5g |
| Sugars | 4g |
| Fat | 13g |
| Calcium | 200mg |
| Iron | 1.2mg |
| Phosphorus | 180mg |
| Vitamin A | 420 IU |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Paneer sabji delivers 13g complete protein per 100g serving, making it one of the best vegetarian protein sources. The calcium content (200mg) supports bone health, while tomato-based gravy provides lycopene and antioxidants.
Myth Busters
MYTH #1: Paneer Sabji Causes Weight Gain
TRUTH: Weight gain depends on total calorie intake, not paneer itself. With 13g protein promoting satiety, paneer sabji can actually aid weight loss. High-protein diets improve satiety and metabolism. Control oil use (1-2 tsp) and portion size (100-150g).
MYTH #2: Paneer Is Unhealthy Due to Fat Content
TRUTH: Paneer contains healthy fats essential for hormone production and vitamin absorption. Dairy fats in moderation don't increase heart disease risk. Choose homemade paneer and limit added oils in preparation.
MYTH #3: Diabetics Should Avoid Paneer Sabji
TRUTH: Paneer sabji has a low glycemic index due to high protein and fat content. Protein helps stabilize blood sugar levels. Best paired with high-fiber rotis or brown rice for better glucose control.
MYTH #4: Paneer Lacks Complete Protein
TRUTH: Paneer is one of few vegetarian foods with all nine essential amino acids. It provides complete protein comparable to eggs and meat, making it ideal for vegetarians and muscle building.
MYTH #5: You Can't Eat Paneer Daily
TRUTH: Daily paneer consumption (50-100g) is safe for most people and beneficial for protein intake. Athletes and vegetarians often benefit from daily consumption. Adjust portion based on total calorie needs.
MYTH #6: Store-Bought Paneer Is Better Than Homemade
TRUTH: Homemade paneer is superior - fresher, no preservatives, better texture, and you control fat content. Store-bought often contains stabilizers and may be less fresh. Making paneer at home takes just 20 minutes.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | High protein (13g) promotes fullness, preserves muscle during calorie deficit. Moderate calories at 195 per 100g. Use minimal oil for best results. |
| Muscle Gain |  | Excellent complete protein source with all essential amino acids. 13g protein per 100g supports muscle synthesis. Rich in calcium for bone strength. |
| Diabetes Management | | Low glycemic index, high protein helps regulate blood sugar. Choose tomato base over cream gravy. |
| PCOS Management | | High protein aids hormone balance, reduces insulin resistance. Calcium supports reproductive health. |
| Pregnancy Nutrition | | Protein essential for fetal development, 200mg calcium builds baby's bones. |
| Viral/Flu Recovery | | Easy to digest protein source, supports immune function. Provides energy without being heavy. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Paneer Sabji
Understanding how paneer sabji affects blood glucose helps optimize meal timing and combinations.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for healthy individuals. High protein and fat content minimize glucose spike. Individual responses may vary. Not medical advice.*
Optimizing Blood Sugar Control
Pairing paneer sabji with fiber-rich foods further stabilizes blood sugar:
- 🌾 Whole wheat roti or multigrain roti - Adds fiber, slows digestion
- 🥗 Mixed vegetable salad - Extra fiber and micronutrients
- 🍋 Lemon juice in gravy - Acidity reduces glycemic response
- 🌿 Methi (fenugreek) leaves - Contains compounds that aid glucose control
The high protein-fat ratio in paneer naturally slows carbohydrate absorption, making it an excellent choice for blood sugar management.
Cultural Significance
Paneer holds a cherished place in Indian cuisine, particularly in North Indian and Punjabi cooking traditions.
In India:
- Essential protein source in vegetarian Punjabi, Bengali, and North Indian cuisines
- Featured in countless regional preparations: Palak Paneer, Paneer Tikka, Shahi Paneer, Kadai Paneer
- Freshly made paneer signifies hospitality and special occasions
- Ayurvedic medicine values paneer for building strength and vitality
- Homemade paneer-making is a cherished culinary skill passed through generations
Global Recognition:
- Indian restaurants worldwide feature paneer dishes as signature offerings
- Increasingly popular in Western vegetarian and flexitarian diets
- Similar fresh cheeses in global cuisines: Queso Fresco (Latin America), Ricotta (Italy), Farmer's Cheese (Eastern Europe)
- Rising demand has made paneer a global specialty ingredient
Compare & Substitute
Paneer Sabji vs Similar Protein-Rich Dishes (Per 100g)
| Nutrient | 🥘 Paneer Sabji | 🍗 Chicken Curry | 🥚 Egg Curry | 🫘 Chickpea Curry |
|---|---|---|---|---|
| Calories | 195 kcal | 165 kcal | 142 kcal | 120 kcal |
| Carbs | 9g | 6g | 4g | 18g |
| Fiber | 2.5g | 1.5g | 1g | 5g |
| Protein | 13g | 18g | 11g | 6g |
| Fat | 13g | 9g | 10g | 3g |
| Calcium | 200mg | 25mg | 55mg | 45mg |
| Iron | 1.2mg | 1.5mg | 2mg | 2.5mg |
| Best For | Vegetarian protein, bone health | Highest protein, muscle gain | Budget protein, versatile | Fiber, weight loss |
Frequently Asked Questions
Is paneer sabji good for weight loss?
Yes, paneer sabji supports weight loss when prepared mindfully. With 13g protein per 100g, it promotes satiety and preserves muscle mass during calorie deficit.
Best practices: Use 1-2 tsp oil only; avoid cream-based gravies; stick to 100-150g portions; pair with salad and one roti.
Can diabetics eat paneer sabji?
Diabetics can safely enjoy paneer sabji. The high protein and fat content give it a low glycemic index that minimizes blood sugar spikes.
Tips for diabetics: Choose tomato-based gravy over cream-based; pair with high-fiber multigrain roti or brown rice; limit oil use; monitor portions to 100-120g; eat with salad for added fiber.
How much protein is in paneer sabji?
A 100g serving of paneer sabji contains 13g of protein. A typical meal portion (150g) provides approximately 19-20g of complete protein with all essential amino acids.
For comparison, this matches the protein in 2 large eggs or 100g grilled chicken breast, making it an excellent vegetarian protein source.
What are the main health benefits of paneer sabji?
Key Benefits:
- High-Quality Vegetarian Protein: 13g complete protein with all nine essential amino acids
- Bone Health: 200mg calcium per 100g supports skeletal strength
- Muscle Building: Complete amino acid profile aids muscle synthesis and repair
- Weight Management: High protein increases satiety and preserves lean mass
- Blood Sugar Control: Low glycemic index, protein stabilizes glucose levels
- Pregnancy Nutrition: Provides protein and calcium essential for fetal development
Is paneer sabji high in calories?
Paneer sabji has moderate calories at 195 per 100g. Calorie content varies significantly based on preparation:
- Oil-heavy preparation: 220-250 kcal per 100g
- Minimal oil (1-2 tsp): 180-195 kcal per 100g
- Grilled paneer, light gravy: 140-160 kcal per 100g
To reduce calories: use non-stick pan, grill paneer cubes before adding to gravy, increase tomato proportion, add more vegetables, skip cream.
Can I eat paneer sabji during pregnancy?
Yes, paneer sabji is excellent during pregnancy. It provides 13g protein for fetal tissue development, 200mg calcium for baby's bone formation, and phosphorus for cellular growth.
Pregnancy tips: Ensure paneer is fresh (ideally homemade); cook thoroughly; include vegetables like spinach, peas, bell peppers for added nutrients; eat 150g portions 3-4 times weekly.
Protein needs increase during pregnancy, and paneer is one of the best vegetarian sources.
How is paneer sabji different from other paneer dishes?
Paneer sabji typically refers to paneer cooked in tomato-onion gravy with minimal spices, making it lighter and more everyday than restaurant-style dishes:
- Paneer Sabji: Home-style, tomato-based, moderately spiced, 180-200 calories
- Palak Paneer: Spinach gravy, higher iron and fiber
- Shahi Paneer: Cream/cashew-based, restaurant-style, 250-300 calories
- Kadai Paneer: Bell peppers, dry preparation, spicier
- Paneer Butter Masala: Rich, buttery, cream-heavy, 280-320 calories
Paneer sabji is the healthiest everyday option with best balance of nutrition and flavor.
