How many calories are in paneer curry with rice?
A home paneer curry with rice and a chapati comes to about 595 kcal. The curry alone is 300 of that, because paneer is a full-fat cheese rather than a lean protein. Restaurant versions add cream and butter on top of that.
The plate, as served
A ladle of home-style paneer curry, a cupped handful of basmati rice and one chapati.
Where the calories come from
| Nutrient | Grams | Calories | Share |
|---|---|---|---|
| Protein | 22g | 88 | 15% |
| Carbs | 70g | 280 | 48% |
| Fat | 24g | 216 | 37% |
| Fibre | 6g | counted within carbs | |
The ring is sized by calories, not grams: protein and carbs are 4 kcal a gram, fat is 9. Drawn by grams, fat would look like a sliver of what it actually contributes.
What is on the plate
| Paneer curryA ladle, about 150 g | 300 kcal |
| Basmati rice, cookedA cupped handful, about 150 g cooked | 185 kcal |
| Chapati or rotiOne, made from about 30 g of atta | 110 kcal |
The same dish, several ways
This is where the calories actually move. Not the ingredient, the cooking.
- With raita640+45
Forty-five kcal, and it makes the plate feel complete.
- A ladle of home-style paneer curry, a cupped handful of basmati rice and one chapati.As served595
- Two chapatis, no rice520-75
Dropping one of the two starches, which is the easiest change on this plate.
- Chickpea curry instead of paneer490-105
The same plate with a lentil-family protein. It is a big drop.
Where each number comes from
Composition tables list ingredients, not dinners. There is no row anywhere for this plate, so it is built from its parts, and the preparation assumed for each part is written next to it, because that assumption is usually worth more calories than the ingredient.
| Component | Portion and preparation | kcal |
|---|---|---|
| Paneer curry | A ladle, about 150 gHome-style with a tomato and onion gravy. Restaurant versions add cream and butter and go higher again. | 300 |
| Basmati rice, cooked | A cupped handful, about 150 g cookedBoiled in water and drained, no ghee or oil. | 185 |
| Chapati or roti | One, made from about 30 g of attaWholewheat atta, dry-cooked on a tawa with no ghee. Brushing it with ghee afterwards adds roughly 45 kcal per teaspoon. | 110 |
| Total | 595 | |
Sources: Indian Food Composition Tables 2017 (ICMR-NIN). Every figure is an estimate with a range around it, and is rounded to the nearest 5 kcal rather than pretending to a precision that does not exist.
Why you will see 400 to 1200 kcal quoted for this
Restaurant paneer dishes are finished with cream and butter, sometimes both. A home version with an onion and tomato base is a different dish under the same name.
Which is why this page shows the sum instead of asserting a total. Build the plate you actually eat and the number is yours rather than an average of strangers.
Build your own plateCommon questions
- How many calories are in paneer curry with rice?
- About 595 kcal for a home-style curry with basmati and a chapati. Restaurant versions with cream run considerably higher.
- Is paneer high in calories?
- Yes, for a vegetarian protein. It is a full-fat cheese, so a ladle of paneer curry is about 300 kcal against 195 for the same portion of chickpeas.
- Is paneer good for weight loss?
- It is good protein and it is not light. Treat it the way you would treat cheese in any other cuisine, which is to say enjoy it and count it.
- Paneer or chana for fewer calories?
- Chana, by about 105 kcal a ladle, and it brings 7 g of fibre that the paneer does not.
Point the camera at anything.
The coach reads the plate rather than the packet, and it plans around the food you have told it you will never give up.
Join the founding waitlistOther plates
North Indian and Punjabi is one of twelve cuisines you can pick when you start. The coach works in any of them, and in none of them exclusively.