Matar paneer calories
A 200 ml katori of home matar paneer has about 270 calories. A full textbook bowl, with 50 g of paneer and 100 g of peas, is about 375. Paneer matters most, about 65 calories per extra 25 g; each teaspoon of oil adds about 40. Restaurant matar paneer, richer, runs about 270 to 345 a katori.
Matar paneer is green peas and paneer cubes in an onion and tomato gravy, cooked with ginger, garlic and garam masala. It's one of the most common paneer dishes in north Indian homes and on dhaba menus, eaten with roti or rice.
Paneer and oil carry most of the calories; the peas add protein and fibre and a smaller share. This textbook gravy is thick, made without added water.
Typical values for a home kitchen, for the portion named next to each number. Other sites often show bigger numbers because they count a bigger serving or a restaurant recipe. Your own katori, roti and oil change the number; Slate adjusts for them.
How many calories are in matar paneer?
| Portion | Cals | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 katori (150 ml) about 150 g | 205 | 10 g | 14 g | 12 g |
| 1 katori (200 ml) about 200 g | 270 | 13 g | 19 g | 16 g |
| 1 katori (250 ml) about 250 g | 340 | 17 g | 23 g | 20 g |
| 1 bowl (50 g paneer, 100 g peas) about 275 g | 375 | 18 g | 26 g | 22 g |
| 100 g about 100 g | 135 | 7 g | 9 g | 8 g |
How does home matar paneer compare with outside?
Restaurant matar paneer often has a richer gravy, with cream, cashew paste or butter, and sometimes fried paneer.
With no lab figure to go on, the range below allows up to half as much oil again and up to a tablespoon of cream per katori.
| Version | Cals | Fat |
|---|---|---|
| Home | 270 | 16 g |
| Dhaba or restaurant | 270 to 345 | 16 to 23 g |
What changes the calories in matar paneer?
- Paneer is the main variable. Each extra 25 g adds about 65 calories.
- Oil comes next: each teaspoon in the masala adds about 40 calories to the pot.
- Peas add less than you might think: 50 g is about 40 calories, with about 4 g of protein.
- A thinner gravy with water added fills more katoris with the same total.
How were these numbers worked out?
The recipe is the matar paneer in The Art & Science of Cooking (via the Indian Nutrient Databank): 100 g of peas and 50 g of paneer with 50 g each of tomato and onion, ginger, garlic, green chilli and spices, cooked in a tablespoon of oil, counted as eaten, at IFCT 2017 values with chilli powder from USDA. The textbook adds no water, so this is a thick gravy; the cooked weight is the ingredients added together, about 275 g, which makes the pot 135 calories per 100 g and a 200 ml katori at 1 g per ml, 270. No analysed matar paneer exists in IFCT 2017, NIN or USDA FNDDS, so there is no cross-check. The dhaba range adds up to 1.5 times the oil and up to a tablespoon of cream per katori. Every dish on Slate is worked out the same way: how Slate counts calories.
| Ingredient | Raw | Values from |
|---|---|---|
| Peas, fresh | 100 g | IFCT 2017 D061 |
| Paneer | 50 g | IFCT 2017 L003 |
| Tomato, ripe, hybrid | 50 g | IFCT 2017 D075 |
| Onion, big | 50 g | IFCT 2017 G017 |
| Ginger, fresh | 5 g | IFCT 2017 G014 |
| Garlic | 1.25 g | IFCT 2017 G011 |
| Chillies, green | 3.3 g | IFCT 2017 G008 |
| Coriander leaves | 1 g | IFCT 2017 G009 |
| Turmeric powder | 0.4 g | IFCT 2017 G033 |
| Red chilli powder | 0.7 g | USDA FDC 171319 |
| Groundnut oil 1 tablespoon | 13.6 g | IFCT 2017 T005 |
Sources
- ICMR-NIN, Indian Food Composition Tables 2017. Peas fresh (D061), paneer (L003), tomato, onion, ginger, garlic, green chilli, coriander, turmeric, oil; values read from github.com/nodef/ifct2017
- Vijayakumar et al., Indian Nutrient Databank (INDB), Current Developments in Nutrition, 2024. The Art & Science of Cooking recipe ASC191, pea paneer curry
- USDA FoodData Central, Cream, fluid, light (170857). Cream in restaurant versions
- USDA FoodData Central, Spices, chili powder (171319). Red chilli powder
Questions people ask
How many calories are in 1 katori of matar paneer?
About 270 in a 200 ml katori, and about 205 in a 150 ml one.
How many calories are in 100 g of matar paneer?
About 135 for this thick home version.
How much protein is in matar paneer?
About 13 g in a 200 ml katori, from the paneer and peas.
Which has more calories, matar paneer or palak paneer?
Matar paneer here, about 270 per 200 ml katori against about 155 for palak paneer. It has more paneer, more oil and peas instead of spinach.