Paneer Tikka calories
per plate, not per 100 g
294 kcal 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.
Serving assumed: 6 pieces ≈ 120 g — marinated in curd and grilled, brushed with oil. Change the portion and every number below changes with it.
Paneer Tikka calories by portion
The whole point of this site: an Indian portion, not a laboratory 100 g. Everything below scales linearly from the 120 g serving.
| 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 |
Figures in kilocalories — the "calories" on a food label. Carbohydrate is available carbohydrate; fibre is listed separately and is included in neither the carbohydrate column nor the energy figure.
Full nutrition per 100 g
| 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 |
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.
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.
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.