Paneer Tikka calories
per plate, not per 100 g
The short answer
One plate, weighed
294kcal 6 pieces — taken as 120 g — has about 294 calories, with 18.6 g protein, 8.4 g carbohydrate and 21.0 g fat. Two come to 588 kcal, three to 882 kcal.
Per 100 g, paneer tikka carries 245 kcal and 15.5 g protein.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·6 pieces entered at 120 g·REVIEWED JUL 2026
Serving assumed: 6 pieces ≈ 120 g — marinated in curd and grilled, brushed with oil. Change the portion and every number below changes with it.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·6 pieces entered at 120 g·REVIEWED JUL 2026
From a table row to one plate
- Read the per-100 g row for paneer tikka out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 245 kcal and 15.5 g protein per 100 g.
- Weigh what is actually served. This site enters 6 pieces at 120 g (marinated in curd and grilled, brushed with oil). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
- Multiply, linearly, and print the working: 245 × 120 ÷ 100 = 294 kcal per plate. Nothing is rounded up, adjusted or smoothed — two plates are exactly twice one.
- Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.
per plate = per 100 g × serving grams ÷ 100 Paneer Tikka = 245 kcal × 120 g ÷ 100 = 294 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Paneer Tikka, entered by the portion
The kitchen ledger: one plate at 120 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 plate | 120 g | 294 kcal | 18.6 g | 8.4 g | 21.0 g | 1.2 g |
| 2 plates | 240 g | 588 kcal | 37.2 g | 16.8 g | 42.0 g | 2.4 g |
| 3 plates | 360 g | 882 kcal | 55.8 g | 25.2 g | 63.0 g | 3.6 g |
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·6 pieces entered at 120 g·REVIEWED JUL 2026
Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| Nutrient | Per 100 g | Per 6 pieces (120 g) |
|---|---|---|
| Energy | 245 kcal | 294 kcal |
| Protein | 15.5 g | 18.6 g |
| Carbohydrate (available) | 7.0 g | 8.4 g |
| Fat | 17.5 g | 21.0 g |
| Dietary fibre | 1.0 g | 1.2 g |
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
What it takes to burn off 6 pieces of paneer tikka
Minutes of activity for a 70 kg adult to spend 294 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
SOURCE·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·REVIEWED JUL 2026
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where paneer tikka sits in an Indian plate
Among the 28 paneer & vegetable curries entries on this site, paneer tikka ranks 2nd for protein (15.5 g per 100 g) and 2nd for energy density (245 kcal per 100 g). The protein leader in the group is paneer at 18.3 g.
Protein supplies 25% of its energy, which is high for an Indian staple and the reason it keeps you full longer than the calorie count suggests. There is very little fibre here — 1.0 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
Questions
How many calories are in 6 pieces?
About 294 kcal for 6 pieces, taken as 120 g (marinated in curd and grilled, brushed with oil). Two come to roughly 588 kcal and three to 882 kcal. Per 100 g, paneer tikka carries 245 kcal.
How much protein is in paneer tikka?
15.5 g per 100 g, which works out to 18.6 g in 6 pieces. That is 25% of the energy in this food, and ranks 2nd of 28 in the paneer & vegetable curries group on this site.
Is paneer tikka good for weight loss?
At 245 kcal per 100 g it is mid-range — it fits a deficit if the portion is measured rather than eyeballed. The protein share is high enough to be genuinely filling. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume marinated in curd and grilled, brushed with oil. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from paneer & vegetable curries, and three from elsewhere with a similar energy density.
Where this number comes from
From the composition tables, not re-checked against a named row. This site does not claim a carbohydrate basis for this figure. Either it is a hand-entered composite with no stored ingredient list to derive one from, or the named table row disagrees with what is published here by too much to say which basis the number is on.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
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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