Shahi Paneer calories
per katori, not per 100 g
323 kcal 1 katori — taken as 150 g — has about 323 calories, with 12.0 g protein, 13.5 g carbohydrate and 24.8 g fat. Two come to 645 kcal, three to 968 kcal.
Per 100 g, shahi paneer carries 215 kcal and 8.0 g protein.
Serving assumed: 1 katori ≈ 150 g — restaurant style with cream and cashew paste. Change the portion and every number below changes with it.
Shahi Paneer calories by portion
The whole point of this site: an Indian portion, not a laboratory 100 g. Everything below scales linearly from the 150 g serving.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 katori | 150 g | 323 kcal | 12.0 g | 13.5 g | 24.8 g | 1.8 g |
| 2 katori | 300 g | 645 kcal | 24.0 g | 27.0 g | 49.5 g | 3.6 g |
| 3 katori | 450 g | 968 kcal | 36.0 g | 40.5 g | 74.3 g | 5.4 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 1 katori (150 g) |
|---|---|---|
| Energy | 215 kcal | 323 kcal |
| Protein | 8.0 g | 12.0 g |
| Carbohydrate (available) | 9.0 g | 13.5 g |
| Fat | 16.5 g | 24.8 g |
| Dietary fibre | 1.2 g | 1.8 g |
What it takes to burn off 1 katori of shahi paneer
Minutes of activity for a 70 kg adult to spend 323 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 shahi paneer sits in an Indian plate
Among the 28 paneer & vegetable curries entries on this site, shahi paneer ranks 8th for protein (8.0 g per 100 g) and 5th for energy density (215 kcal per 100 g). The protein leader in the group is paneer at 18.3 g.
Protein supplies 15% of its energy — respectable, but a plate built only on this will run short. Dal, curd, paneer or eggs close the gap cheaply. 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.
Questions
How many calories are in 1 katori?
About 323 kcal for 1 katori, taken as 150 g (restaurant style with cream and cashew paste). Two come to roughly 645 kcal and three to 968 kcal. Per 100 g, shahi paneer carries 215 kcal.
How much protein is in shahi paneer?
8.0 g per 100 g, which works out to 12.0 g in 1 katori. That is 15% of the energy in this food, and ranks 8th of 28 in the paneer & vegetable curries group on this site.
Is shahi paneer good for weight loss?
At 215 kcal per 100 g it is mid-range — it fits a deficit if the portion is measured rather than eyeballed. Protein is moderate, so pair it with dal, curd or a non-veg side to stay full. 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 restaurant style with cream and cashew paste. 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.