Food · paneer & soy
Kadhai paneer
One serving of Kadhai paneer — 1 katori — comes to 162 kcal, 6.5 g protein, 11 g carbs and 10.2 g fat. Scaled to 100 g it works out to 108 kcal and 4.3 g protein, which makes it not a meaningful protein source on its own for a paneer & soy item. That single serving is about 10.8% of a 1,500 kcal day and 8.1% of a 2,000 kcal day, so it's more of a filler than a target-hitter on protein without much extra planning.
Walking off Kadhai paneer takes roughly 4,050 steps, using the rough approximation of 0.04 kcal burned per step (a population-average estimate for a moderate walking pace, not a personalised number). At ₹32 a serving it costs about ₹98.5 for every 20 g of protein it delivers, which is a mid-to-high price for protein compared with dal, eggs or soya chunks. It fits a vegetarian or eggetarian or non-vegetarian diet. It works at lunch and dinner.
If you want variety without changing the macros much, the closest swaps in the paneer & soy category are Matar paneer, Palak paneer (home), Paneer bhurji, Paneer sabzi (jain, tomato gravy, no onion-garlic) — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.
Per portion vs per 100 g
| Amount | kcal | Protein g | Carbs g | Fat g |
|---|---|---|---|---|
| 1 serving (1 katori) | 162 | 6.5 | 11 | 10.2 |
| 2 servings | 324 | 13 | 22 | 20.4 |
| Per 100 g | 108 | 4.3 | 7.3 | 6.8 |
In a day's calorie budget
| Daily target | Share of the day | ₹ per 20 g protein |
|---|---|---|
| 1,500 kcal | 10.8% | ₹98.5 |
| 2,000 kcal | 8.1% |
Swap it for
Questions people ask
- How many calories are in Kadhai paneer?
- One serving (1 katori) has 162 kcal, 6.5 g protein, 11 g carbs and 10.2 g fat. Per 100 g that's 108 kcal and 4.3 g protein.
- Is Kadhai paneer good for weight loss?
- On its own, no single food determines fat loss or gain — your total daily calories do. A serving of Kadhai paneer is about 10.8% of a 1,500 kcal day, so it fits a fat-loss plan as long as the rest of the day is accounted for.
- How much walking burns off Kadhai paneer?
- Roughly 4,050 steps, using the approximation of about 0.04 kcal burned per step at a moderate walking pace — a rough population-average estimate, not personalised to your body weight or pace.