Shahi Paneer: Calories, Nutrition and Health Benefits
Royal Indian curry featuring soft paneer cubes in rich, creamy tomato-cashew gravy—high in protein, calcium, and delicious nutrition.
Quick Nutrition Facts
Per 1 Serving (200g)
| Nutrient | Amount |
|---|---|
| Calories | 220 kcal |
| Protein | 12g |
| Carbohydrates | 12g |
| Fiber | 2.4g |
| Sugars | 7.2g |
| Fat | 14g |
| Calcium | 240mg |
| Phosphorus | 180mg |
| Vitamin D | 1.6mcg |
| Sodium | 420mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Shahi paneer delivers 12g complete protein per serving—equivalent to 2 eggs. The calcium content (240mg) supports bone health, while the rich gravy provides sustained satiety for 4-5 hours.
Myth Busters
MYTH #1: Shahi Paneer Is Too Fattening for Any Diet
TRUTH: Traditional shahi paneer is rich, but portion control and lighter preparation methods make it diet-friendly. Use low-fat cream, reduce oil, and pair with whole grains. At 220 calories per serving with 12g protein, it's satisfying and nutritious.
MYTH #2: Paneer Has Poor Quality Protein
TRUTH: Paneer provides complete protein with all essential amino acids, comparable to eggs and meat. The 12g protein per serving supports muscle building, repair, and overall health effectively.
MYTH #3: Diabetics Should Avoid Shahi Paneer Completely
TRUTH: Diabetics can enjoy shahi paneer in moderation. The high protein and fat content slows glucose absorption. Best practices: use low-fat cream, reduce sugar in gravy, limit to 1 serving, pair with high-fiber vegetables and whole grains.
MYTH #4: All the Nutrition Is Lost in the Gravy
TRUTH: The tomato-cashew gravy adds lycopene, healthy fats, vitamins, and minerals. Cashews provide heart-healthy fats and magnesium; tomatoes offer vitamin C and antioxidants. The gravy enhances nutrition when consumed in moderation.
MYTH #5: Shahi Paneer Causes High Cholesterol
TRUTH: Paneer contains primarily healthy fats. Research shows dairy fat may not increase heart disease risk. Moderate consumption (1-2 servings per week) with balanced diet poses no cholesterol concerns for most people.
MYTH #6: Restaurant Shahi Paneer Is Nutritionally Same as Homemade
TRUTH: Restaurant versions often contain 300-400 calories per serving due to excess cream, butter, and oil. Homemade shahi paneer with controlled ingredients provides better nutrition, fewer calories, less sodium, and no artificial additives.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 220 calories with 12g protein provides satiety. Use low-fat cream, limit to 1 serving, pair with vegetables. Rich preparation limits frequency. |
| Muscle Gain |  | Excellent protein source (12g complete protein) for muscle building; calcium and phosphorus support bone strength; ideal post-workout meal. |
| Diabetes Management | | Protein and fat slow glucose absorption. Use low-fat cream, reduce sugar, limit to 1 serving, pair with fiber. |
| PCOS Management | | High protein supports hormonal balance. Reduce cream and oil; limit to 1 serving weekly; pair with low-GI foods. |
| Pregnancy Nutrition |  | Rich in calcium (240mg), protein for fetal development, vitamin D for bone health. Moderate consumption. |
| Viral/Flu Recovery | | High protein supports immune function; easy to digest; provides sustained energy; vitamin D boosts immunity. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Shahi Paneer
Understanding how shahi paneer affects your blood glucose demonstrates the benefit of protein-fat combinations for stable blood sugar.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Maintain Stable Blood Sugar
The protein and fat in shahi paneer naturally slow glucose absorption. Further optimize by pairing with:
- 🥬 Vegetable Sabzi (palak, beans, broccoli) - Adds fiber and micronutrients
- 🥗 Fresh Salad (cucumber, tomatoes, onions) - Provides crunch and fiber
- 🫓 Whole Wheat Roti or Brown Rice - Choose whole grains over white rice
- 🥄 Raita (cucumber yogurt) - Adds probiotics and cooling effect
This combination creates a balanced, satisfying meal with minimal blood sugar impact.
Cultural Significance
Shahi Paneer represents the rich culinary heritage of Mughlai cuisine, where "Shahi" means "royal" in Persian and Urdu.
Historical Origins:
- Developed in Mughal royal kitchens (16th-18th century)
- Influenced by Persian and North Indian cooking traditions
- Created for vegetarian nobility who avoided meat
- Symbol of celebration and special occasions
In India Today:
- Popular vegetarian dish across North India
- Staple on wedding menus and festive occasions
- Regional variations: Delhi, Lucknow, Punjab styles
- Restaurant favorite showcasing Indian hospitality
Global Impact:
- Represents Indian vegetarian cuisine internationally
- Featured in Indian restaurants worldwide
- Adapted to local tastes while maintaining authenticity
Compare & Substitute
Shahi Paneer vs Similar Paneer Dishes (Per 200g serving)
| Nutrient | 🧀 Shahi Paneer | 🌶️ Paneer Tikka | 🥘 Palak Paneer | 🍛 Paneer Butter Masala |
|---|---|---|---|---|
| Calories | 220 kcal | 180 kcal | 190 kcal | 280 kcal |
| Carbs | 12g | 8g | 10g | 14g |
| Fiber | 2.4g | 1.8g | 3.5g | 2g |
| Protein | 12g | 16g | 13g | 11g |
| Fat | 14g | 10g | 11g | 20g |
| Calcium | 240mg | 280mg | 320mg | 220mg |
| Sodium | 420mg | 480mg | 380mg | 520mg |
| Best For | Balanced nutrition | High protein, low fat | Weight loss, fiber | Special occasions |
Frequently Asked Questions
Is shahi paneer good for weight loss?
Shahi paneer can fit into weight loss diets when portion-controlled and prepared with lighter ingredients. At 220 calories with 12g protein, it provides excellent satiety.
Best practices for weight loss:
- Use low-fat cream or Greek yogurt instead of heavy cream
- Reduce oil to 1-2 tablespoons
- Limit to 1 serving (150-200g)
- Pair with vegetables and whole wheat roti (not white rice)
- Consume for lunch rather than dinner
The high protein content promotes fullness and helps maintain muscle mass during weight loss.
Can diabetics eat shahi paneer?
Diabetics can eat shahi paneer in moderation. The high protein (12g) and moderate fat help slow glucose absorption, creating a gentler blood sugar response.
Tips for diabetics:
- Use low-fat cream to reduce calories
- Avoid adding sugar to the gravy
- Limit to 1 serving (150-200g)
- Always pair with high-fiber vegetables and whole grains
- Choose 1-2 pieces of whole wheat roti over white rice
- Monitor blood sugar 2 hours after eating
The protein-fat combination makes shahi paneer more diabetes-friendly than pure carbohydrate dishes. Always consult your healthcare provider.
How much protein is in shahi paneer?
A serving of shahi paneer (200g) contains 12g of high-quality complete protein. This protein comes primarily from paneer (cottage cheese), which provides all essential amino acids.
This makes shahi paneer an excellent vegetarian protein source, comparable to 2 eggs or 50g chicken breast. The complete protein supports muscle building, repair, immune function, and overall health.
What are the main health benefits of shahi paneer?
Key Benefits:
- Complete Protein: 12g supports muscle building and repair
- Bone Health: 240mg calcium (24% DV) strengthens bones and teeth
- Vitamin D: 1.6mcg supports immunity and calcium absorption
- Phosphorus: 180mg essential for energy production
- Satiety: Protein and fat combination keeps you full for 4-5 hours
- CLA Content: Conjugated linoleic acid may support weight management
When is the best time to eat shahi paneer?
Depends on your goal:
- Weight Loss: Lunch (avoid dinner due to higher fat content). Consume earlier when more active.
- Muscle Gain: Post-workout dinner or lunch for protein delivery.
- Diabetes: Lunch or early dinner, paired with vegetables and whole grains.
- General Health: Lunch or early dinner as part of balanced meal.
IMPORTANT NOTE
Avoid late-night consumption (after 8 PM) as the higher fat content may affect digestion and sleep quality.
Is shahi paneer healthier with low-fat cream?
Yes, using low-fat cream or Greek yogurt significantly improves the nutritional profile:
Traditional Shahi Paneer (with heavy cream):
- 220-280 calories
- 14-20g fat
- Higher saturated fat
Modified Shahi Paneer (with low-fat cream/yogurt):
- 150-170 calories
- 8-10g fat
- Lower saturated fat
- Same protein (12g)
- Maintained flavor and texture
Recommendation: Use low-fat cream or hung curd (Greek yogurt) for healthier shahi paneer without sacrificing taste. Add cashew paste for creaminess without excess fat.
How many times per week can I eat shahi paneer?
General Guidelines:
- 1-2 times per week - Most people (balanced diet, portion-controlled)
- 1 time per week - Weight loss, diabetes, or strict low-fat diets
- 2-3 times per week - Athletes, muscle gain, underweight individuals
Portion Guidelines:
- 150-200g per serving - Standard portion
- Pair with vegetables and whole grains - Never eat alone
- Use lighter preparation - Low-fat cream, minimal oil
Track your meals with NutriScan app to see how shahi paneer fits your personal nutrition goals.
What makes shahi paneer different from paneer butter masala?
Key Differences:
Shahi Paneer:
- Cashew-based gravy (milder, sweeter)
- Less butter, lighter preparation
- 220 calories per serving
- Royal Mughlai origin
- Subtle spices, creamy texture
Paneer Butter Masala:
- Tomato-butter-cream gravy (tangy, richer)
- More butter and cream
- 280 calories per serving
- Punjab origin
- Bolder spices, buttery flavor
Healthier Choice: Shahi paneer is typically lighter with fewer calories and less butter, making it better for weight management and heart health.
