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 63 kcal.

All 28 paneer & vegetable curries, by the serving

Paneer & vegetable curries ranked by calories per serving. Serving weights are stated on each dish's own page. IFCT 2017 · JUL 2026
#	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	Veg Kolhapuri	1 katori · 150 g	195	4.8 g	130
12	Soya Chunk Curry	1 katori · 150 g	195	16.5 g	130
13	Dum Aloo	1 katori · 150 g	189	2.8 g	126
14	Palak Paneer	1 katori · 150 g	173	9.0 g	115
15	Aloo Matar	1 katori · 150 g	165	4.8 g	110
16	Aloo Shimla Mirch	1 katori · 150 g	165	3.6 g	110
17	Aloo Methi	1 katori · 150 g	165	3.9 g	110
18	Aloo Gobi	1 katori · 150 g	158	3.9 g	105
19	Aloo Baingan	1 katori · 150 g	158	3.3 g	105
20	Jeera Aloo	1 katori · 150 g	158	2.1 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	63	0.9 g	42

SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026

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.

Other categories

Breads & rotis 20 Rice dishes 18 Dals & legumes 20 Chicken, mutton, fish & egg 20 South Indian 23 Snacks & street food 29 Sweets & mithai 24 Beverages 14 Breakfast 14 Raita, chutney & sides 16 Basics, nuts & fruit 20

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.

SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026

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