Paneer
~100 g · ~100 g
290
Carbs3 g
Protein18 g
Fat23 g
Fibre0 g
Genuine protein, but full-fat paneer is around a quarter fat by weight. It is not the lean vegetarian option people assume.
The verdict
Paneer is protein and fat in roughly equal measure. Then the gravy doubles the fat again.
Component by component
Per 1 katori + 2 roti. Estimates, not yet verified against IFCT 2017.
Cream, butter and cashew
in the gravy · ~55 g
250
Carbs8 g
Protein3 g
Fat23 g
Fibre1 g
The same gravy as butter chicken, on an ingredient that was already fatty.
Where the damage isRoti
2 pieces · ~80 g
240
Carbs46 g
Protein8 g
Fat2 g
Fibre6 g
Whole wheat and unbuttered. The sensible part of the plate.
Three ways to fix it
Ordered by what you give up.
Option 1 · Keep the paneer, lose the cream−180
Ask for a tomato-based gravy rather than makhani, where the kitchen offers it.
You came for the paneer. The cream is doing less flavour work than the spice is.
Taste cost: Low
Option 2 · Switch the paneer−100
Low-fat or malai-free paneer at home.
Keeps the protein, removes a third of the fat, and in a spiced gravy the difference is barely detectable.
Taste cost: Low
Option 3 · Change the preparation−320
Paneer tikka or bhurji with two roti.
Same ingredient, same protein, no cream at all. Bhurji in particular is badly underrated.
Taste cost: Moderate