Dairy · 2 varieties featured
Paneer dishes
Paneer on its own and paneer curries such as paneer butter masala. Paneer is rich in protein and also high in fat. Compare each variety's weight-management rating, calories per serving and where to find it
The short answer
Across the 2 varieties of paneer dishes we compare, a serving has about 153 to 444 kcal: Paneer (plain) is the lightest (about 153 kcal for 5 cubes, about 50 g) and Paneer butter masala the heaviest (about 444 kcal for 1 katori, about 280 g). For weight management, Paneer (plain) and Paneer butter masala rate highest (2.0/5, limited fit), judged on calories per gram, protein and fibre for the calories, and the size of a regular serving.
Reviewed by Deepu Oommen on 6 Nov 2026 · How we review
Average weight-management rating
Average of the 2 varieties, rounded to the nearest half star.
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- Calories per serving
- 153 to 444 kcal
- Best for weight management
- Paneer (plain) and Paneer butter masala · 2.0/5
- Lightest
- Paneer (plain) · 153 kcal
- Varieties compared
- 2
How many calories are in paneer dishes?
| Variety | Serving | Calories | For weight management |
|---|---|---|---|
| Paneer (plain)5 cubes (about 50 g) | 5 cubes (about 50 g) | 153 kcal | 2.0/5 · Limited fit |
| Paneer butter masala1 katori (about 280 g) | 1 katori (about 280 g) | 444 kcal | 2.0/5 · Limited fit |
Which paneer dish is best for weight management?
2.0 / 5Rated 2 out of 5. Limited fit for weight managementHow this is worked out
- Calories per gram (35%)
- 3.05 kcal · 28/100
- Protein per 100 kcal (25%)
- 6.2 g · 62/100
- Fibre per 100 kcal (20%)
- 0.0 g · 0/100
- Portion (20%)
- 153 of 200 kcal (side dish) · 74/100
- Per 100 g
- 305.4 kcal · P 18.86 g · C 2.41 g · F 24.78 g
Score 39.9 of 100 = 2.0 stars. IFCT 2017 (ICMR-NIN), L003 Paneer. Source: IFCT 2017, National Institute of Nutrition (ICMR), 2017.
Find near you153 kcal
5 cubes (about 50 g)
About 30 min of brisk walking uses similar energy
Paneer butter masala
North India
2.0 / 5Rated 2 out of 5. Limited fit for weight managementHow this is worked out
- Calories per gram (35%)
- 1.59 kcal · 71/100
- Protein per 100 kcal (25%)
- 3.5 g · 35/100
- Fibre per 100 kcal (20%)
- 0.9 g · 29/100
- Portion (20%)
- 444 of 200 kcal (side dish) · 0/100
- Per 100 g
- 158.7 kcal · P 5.5 g · C 5.5 g · F 12.9 g
Score 39.4 of 100 = 2.0 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Hebbar's Kitchen, Paneer Butter Masala (restaurant style), 2017.
Find near you444 kcal
1 katori (about 280 g)
About 1 hr 25 min of brisk walking uses similar energy
Walking times are for a 70 kg adult at a brisk pace (about 5.6 km/h). Enter your weight in How much should I eat? to make them yours.
Walking energy: Compendium of Physical Activities, 2011. Calories are estimates; restaurant portions vary. Ratings scored on 2026-11-03.
Are paneer dishes good for weight management?
On average, the 2 varieties of paneer dishes we compare rate 2.0/5 (limited fit) for weight management, but they differ a lot. None stands out from the others, so the portion matters more than the variety. Adding vegetables, dal or curd on the side and keeping to one serving matters as much as which variety you pick.
Common questions about paneer dishes
How many calories are in paneer dishes?
About 153 to 444 kcal per serving, depending on the variety. Paneer (plain) is the lightest and Paneer butter masala the heaviest.
Which paneer dish has the fewest calories?
Paneer (plain), with about 153 kcal for 5 cubes, about 50 g.
Which paneer dish is best for weight management?
Paneer (plain) and Paneer butter masala rate highest at 2.0/5, limited fit. Ratings combine calories per gram, protein and fibre per 100 kcal, and the size of a regular serving, each scored against fixed limits.
How much walking uses the energy in a serving of paneer dish?
For a 70 kg adult walking briskly, about 30 min for Paneer (plain) and 1 hr 25 min for Paneer butter masala.
Is paneer good for weight management?
Paneer gives good protein for vegetarians, but it is also high in fat, so keep the serving moderate. Low-fat paneer helps.
Which paneer dish is lighter?
Tomato-based dishes such as kadai paneer or paneer bhurji with little oil are lighter than butter, cream or malai gravies.
About these ratings
Each rating combines four things, each scored from 0 to 100 against fixed limits: calories per gram (35%), protein per 100 kcal (25%), fibre per 100 kcal (20%), and the size of a regular serving compared with what that kind of dish should provide in a meal (20%). More than 15 g of added sugar in a serving caps the rating at 2 stars. A higher rating does not mean a dish causes weight loss. See the methodology for the formula.