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
| # | पदार्थ | 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 | कढई पनीर | 1 katori · 150 g | 263 | 13.2 g | 175 |
| 8 | पनीर भुर्जी | 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 | मिक्स व्हेजिटेबल भाजी | 1 katori · 150 g | 143 | 3.6 g | 95 |
| 27 | पनीर | 1 curry portion · 50 g | 133 | 9.2 g | 265 |
| 28 | Lauki Sabzi | 1 katori · 150 g | 63 | 0.9 g | 42 |
स्रोत·IFCT 2017 + published recipe weights·पुनरावलोकन जुलै 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.
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.
स्रोत·IFCT 2017 + published recipe weights·पुनरावलोकन जुलै 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
