Paneer Bhurji calories
per katori, not per 100 g
The short answer
One katori, weighed
252kcal 1 katori — taken as 120 g — has about 252 calories, with 15.0 g protein, 7.2 g carbohydrate and 18.0 g fat. Two come to 504 kcal, three to 756 kcal.
Per 100 g, paneer bhurji carries 210 kcal ਅਤੇ 12.5 g protein.
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori entered at 120 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Serving assumed: 1 ਕਟੋਰੀ ≈ 120 g — crumbled paneer with onion and tomato in 1 teaspoon of oil. Change the portion and every number below changes with it.
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori entered at 120 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
From a table row to one katori
- Read the per-100 g row for paneer bhurji 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 210 kcal ਅਤੇ 12.5 g protein per 100 g.
- Weigh what is actually served. This site enters 1 katori at 120 g (crumbled paneer with onion and tomato in 1 teaspoon of 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: 210 × 120 ÷ 100 = 252 kcal per katori. Nothing is rounded up, adjusted or smoothed — two katori 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 katori = per 100 g × serving grams ÷ 100 Paneer Bhurji = 210 kcal × 120 g ÷ 100 = 252 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Paneer Bhurji, entered by the portion
The kitchen ledger: one katori 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 katori | 120 g | 252 kcal | 15.0 g | 7.2 g | 18.0 g | 1.4 g |
| 2 katori | 240 g | 504 kcal | 30.0 g | 14.4 g | 36.0 g | 2.9 g |
| 3 katori | 360 g | 756 kcal | 45.0 g | 21.6 g | 54.0 g | 4.3 g |
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori entered at 120 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 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 1 katori (120 g) |
|---|---|---|
| Energy | 210 kcal | 252 kcal |
| Protein | 12.5 g | 15.0 g |
| Carbohydrate (available) | 6.0 g | 7.2 g |
| Fat | 15.0 g | 18.0 g |
| Dietary fibre | 1.2 g | 1.4 g |
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
What it takes to burn off 1 katori of paneer bhurji
Minutes of activity for a 70 kg adult to spend 252 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.
ਸਰੋਤ·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·ਸਮੀਖਿਆ ਜੁਲਾਈ 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 bhurji sits in an Indian plate
Among the 28 paneer & vegetable curries entries on this site, paneer bhurji ranks 3rd for protein (12.5 g per 100 g) and 6th for energy density (210 kcal per 100 g). The protein leader in the group is paneer at 18.3 g.
Protein supplies 24% 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 — 1.2 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.
ਸਵਾਲ
How many calories are in 1 katori?
About 252 kcal for 1 katori, taken as 120 g (crumbled paneer with onion and tomato in 1 teaspoon of oil). Two come to roughly 504 kcal and three to 756 kcal. Per 100 g, paneer bhurji carries 210 kcal.
How much protein is in paneer bhurji?
12.5 g per 100 g, which works out to 15.0 g in 1 katori. That is 24% of the energy in this food, and ranks 3rd of 28 in the paneer & vegetable curries group on this site.
Is paneer bhurji good for weight loss?
At 210 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 crumbled paneer with onion and tomato in 1 teaspoon of 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.
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 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.
