Achari paneer has 174.6 calories per serving (1 Small Cup) — that's 165.2 calories per 100g. It provides 11g protein, 9.9g carbs, and 10.1g fat. With a medium glycemic index (GI: 63), this recipe is suitable for weight loss. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Achari paneer in the Hint app — India's comprehensive recipe and nutrition tracking platform.
1 serving = 105.7g
Cooking time: 20 minutes
Serves: 9 persons
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
| Nutrient | Achari paneer | Tava paneer masala | Achari chicken | Achari kombdi |
|---|---|---|---|---|
| Calories | 174.6 kcal | 181.2 kcal | 130.3 kcal | 130.3 kcal |
| Carbs | 9.9 g | 9.2 g | 2.5 g | 2.5 g |
| Protein | 11 g | 10.7 g | 13 g | 13 g |
| Fat | 10.1 g | 11.3 g | 7.6 g | 7.6 g |
| Fiber | 1.8 g | 1.6 g | 1.4 g | 1.4 g |
| Sugar | 7.1 g | 7.1 g | 0.7 g | 0.7 g |
| Sodium | 219.6 mg | 219.2 mg | 336.5 mg | 336.5 mg |
| Cholesterol | 0 mg | 0 mg | 50.8 mg | 50.8 mg |
At just 174.6 kcal per serving, this is an excellent choice for weight management. With 11g protein, it supports lean muscle while cutting kcal. The low-calorie vegetables keep the energy density low.
Moderate glycemic index (GI: 63). Adding a fiber-rich side dish can help moderate the blood sugar response.
Contains 11g protein per serving — a moderate amount. Pair with eggs or chicken or a bowl of dal to boost protein intake for muscle gain.
Watch your intake — saturated fat (5g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
Moderate-to-high GI (63) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. Adequate protein (11g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
1 Small Cup (~105.7g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
1 Small Cup (~105.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
1 Small Cup (~105.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
1 Small Cup (~105.7g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Achari paneer stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (349.2-523.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
One serving of Achari paneer contains 174.6 kcal (11g protein, 9.9g carbs, 10.1g fat). That's 165.2 kcal per 100g. You can track exact portions in the Hint app.
At just 174.6 kcal per serving, this is an excellent choice for weight management. With 11g protein, it supports lean muscle while cutting kcal. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 63). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 63 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Achari paneer has 11g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Achari paneer is light enough for dinner at 174.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Achari paneer already has good protein (11g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Moderate-to-high GI (63) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3Replacing saturated fats with unsaturated fats improves cardiovascular outcomes
Sacks FM et al. (2017). Dietary Fats and Cardiovascular Disease: A Presidential Advisory. Circulation.
DOI: 10.1161/CIR.0000000000000510
