Paneer & vegetable curries
Paneer dishes and the sabzis that go beside the roti. All 28 ranked by calories in a real serving — the heaviest is malai kofta at 345 kcal per katori; the lightest is lauki sabzi at 90 kcal.
| # | Dish | Serving | Calories | Protein | kcal /100 g |
|---|---|---|---|---|---|
| 1 | Malai Kofta | 1 katori (2 koftas) · 150 g | 345 | 9.8 g | 230 |
| 2 | Chilli Paneer | 1 plate · 150 g | 345 | 18.0 g | 230 |
| 3 | Shahi Paneer | 1 katori · 150 g | 323 | 12.0 g | 215 |
| 4 | Paneer Butter Masala | 1 katori · 150 g | 300 | 12.8 g | 200 |
| 5 | Paneer Tikka | 6 pieces · 120 g | 294 | 18.6 g | 245 |
| 6 | Gobi Manchurian | 1 plate · 150 g | 278 | 6.0 g | 185 |
| 7 | Kadai Paneer | 1 katori · 150 g | 263 | 13.2 g | 175 |
| 8 | Paneer Bhurji | 1 katori · 120 g | 252 | 15.0 g | 210 |
| 9 | Matar Paneer | 1 katori · 150 g | 240 | 12.0 g | 160 |
| 10 | Veg Korma | 1 katori · 150 g | 225 | 5.4 g | 150 |
| 11 | Dum Aloo | 1 katori · 150 g | 218 | 4.2 g | 145 |
| 12 | Veg Kolhapuri | 1 katori · 150 g | 195 | 4.8 g | 130 |
| 13 | Soya Chunk Curry | 1 katori · 150 g | 195 | 16.5 g | 130 |
| 14 | Jeera Aloo | 1 katori · 150 g | 188 | 3.3 g | 125 |
| 15 | Palak Paneer | 1 katori · 150 g | 173 | 9.0 g | 115 |
| 16 | Aloo Matar | 1 katori · 150 g | 165 | 4.8 g | 110 |
| 17 | Aloo Shimla Mirch | 1 katori · 150 g | 165 | 3.6 g | 110 |
| 18 | Aloo Methi | 1 katori · 150 g | 165 | 3.9 g | 110 |
| 19 | Aloo Gobi | 1 katori · 150 g | 158 | 3.9 g | 105 |
| 20 | Aloo Baingan | 1 katori · 150 g | 158 | 3.3 g | 105 |
| 21 | Mushroom Masala | 1 katori · 150 g | 158 | 5.4 g | 105 |
| 22 | Aloo Palak | 1 katori · 150 g | 150 | 3.9 g | 100 |
| 23 | Bhindi Masala | 1 katori · 150 g | 150 | 3.0 g | 100 |
| 24 | Sarson ka Saag | 1 katori · 150 g | 150 | 5.1 g | 100 |
| 25 | Baingan Bharta | 1 katori · 150 g | 143 | 2.7 g | 95 |
| 26 | Mixed Vegetable Sabzi | 1 katori · 150 g | 143 | 3.6 g | 95 |
| 27 | Paneer | 1 curry portion · 50 g | 133 | 9.2 g | 265 |
| 28 | Lauki Sabzi | 1 katori · 150 g | 90 | 1.8 g | 60 |
Calories are for the serving in the third column, not per 100 g — that is the whole point. The protein leader in this group is paneer at 18.3 g per 100 g.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.