Paneer
6 pieces · ~150 g
435
Carbs4 g
Protein27 g
Fat34 g
Fibre0 g
Twenty-seven grams of protein. Also thirty-four of fat — paneer is not a lean food, but it is a genuinely high-protein vegetarian one.
Worth eatingThe verdict
The paneer dish worth ordering. No cream, no cashew, all of the protein.
Component by component
Per ~150 g, 6 pieces. Estimates, not yet verified against IFCT 2017.
Yoghurt marinade and capsicum
— · ~90 g
60
Carbs6 g
Protein3 g
Fat2 g
Fibre2 g
Curd, spice, and the peppers and onion on the skewer. Adds protein and fibre for very little.
Worth eatingThree ways to fix it
Ordered by what you give up.
Option 1 · Order it instead of the gravy version−300
Paneer tikka rather than paneer butter masala.
Same ingredient, same protein, none of the cream. Roughly 300 fewer calories for the same satisfaction.
Taste cost: None if you like tikka
Option 2 · Low-fat paneer−130
Made with low-fat paneer at home.
Keeps the protein, cuts a third of the fat. In a spiced marinade the difference is barely noticeable.
Taste cost: Low
Option 3 · More vegetables on the skewer−100
Alternate paneer with capsicum, onion and mushroom.
Same plate, fewer calories, more fibre, and it looks better.
Taste cost: None