Calories in 3 portions
The short answer
3 portions, weighed
398kcal 3 portions — 150 g in total — comes to about 398 calories, with 27.5 g protein, 6.0 g carbohydrate and 30.0 g fat.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 curry portion entered at 50 g·REVIEWED JUL 2026
Serving assumed: 1 curry portion ≈ 50 g — full-cream cow-milk paneer, raw; IFCT's carbohydrate figure is not used, see the method page. Change the portion and every number below changes with it.
From a table row to one portion
- Read the per-100 g row for paneer 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 265 kcal and 18.3 g protein per 100 g.
- Weigh what is actually served. This site enters 1 curry portion at 50 g (full-cream cow-milk paneer, raw; IFCT's carbohydrate figure is not used, see the method page). 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: 265 × 50 ÷ 100 = 133 kcal per portion. Nothing is rounded up, adjusted or smoothed — two portions 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 portion = per 100 g × serving grams ÷ 100 Paneer = 265 kcal × 50 g ÷ 100 = 133 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Paneer, entered by the portion
The same ledger as the main entry, with 3 portions standing on the 3rd line.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 portion | 50 g | 133 kcal | 9.2 g | 2.0 g | 10.0 g | 0.0 g |
| 2 portions | 100 g | 265 kcal | 18.3 g | 4.0 g | 20.0 g | 0.0 g |
| 3 portions | 150 g | 398 kcal | 27.5 g | 6.0 g | 30.0 g | 0.0 g |
| 100 g block | 100 g | 265 kcal | 18.3 g | 4.0 g | 20.0 g | 0.0 g |
| 1 large portion | 80 g | 212 kcal | 14.6 g | 3.2 g | 16.0 g | 0.0 g |
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 curry portion entered at 50 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.
What it takes to burn off 3 portions
Minutes of activity for a 70 kg adult to spend 398 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.
Questions
How many calories are in 3 portions?
About 398 kcal, taking one portion as 50 g (full-cream cow-milk paneer, raw; IFCT's carbohydrate figure is not used, see the method page). That is 27.5 g protein, 6.0 g carbohydrate and 30.0 g fat across 150 g of food.
Is 3 portions too much?
It depends entirely on the rest of the day. 398 kcal is roughly 20% of a 2,000 kcal day and 25% of a 1,600 kcal day. The honest answer is that 3 portions rarely makes a meal on its own — what goes with it usually decides the total.
How long does it take to burn off 3 portions?
Roughly 93 minutes of easy walking, 75 minutes of brisk walking or 33 minutes of running for a 70 kg adult. Useful for scale — not a licence, since appetite rises with activity.
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
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
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@geetapatelnz
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GeetaPatelYoga
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