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Chop the paneer
Cut paneer into desired shape and size. Drain out the water completely.
Grilled paneer
Grilled paneer has 82.8 calories per serving (1 Small Piece) — that's 246.5 calories per 100g. It provides 5g protein, 4g carbs, and 5.2g fat. With a medium glycemic index (GI: 67), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Grilled paneer in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories82.8 kcal
- Carbs4.0 g (16.1 kcal)
- Protein5.0 g (20.1 kcal)
- Fats5.2 g (46.5 kcal)
Nutrition Label
Grilled paneer
- Serving Size1 Small Piece (30 g)
- Calories82.8 kcal
- Carbs4.0 g
- Fiber0.5 g
- Sugar3.1 g
- Protein5.0 g
- Fat5.2 g
- Saturated fat2.5 g
- Mono unsaturated fat1.6 g
- Poly unsaturated fat0.6 g
- Cholesterol0.0 mg
- Sodium261.7 mg
Nutrition per 100g
- Calories246.5 kcal
- Carbs12.0 g
- Fiber1.6 g
- Sugar9.2 g
- Protein15.0 g
- Fat15.4 g
- Cholesterol0.0 mg
- Sodium779.6 mg
1 serving = 33.6g
Cooking time: 20 minutes
Serves: 7 persons
Ingredients
Ketchup
1 Tea Spoon
Turmeric powder
1 Tea Spoon
Paneer
200 Grams
Rice bran oil
2 Tea Spoon
Salt
5 Grams
Red chilli powder
2 Tea Spoon
Instructions
1
2
Prepare the marinade
In a bowl, mix salt, turmeric powder, red chilli powder and tomato ketchup . Apply marinade evenly on both sides of the paneer pieces and keep aside for 15 minutes.
3
Grill the paneer
Heat 1 tsp oil in a grill pan. Arrange marinated paneer slices and grill on medium heat, until golden color on both sides (approximate grilling time is 7 minutes for each side).
4
Serve hot
Serve hot with green chutney / fresh salad/tomato ketchup or serve as a side dish with rotis / pulao.
Also Known As
Glycemic Index
67 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Grilled paneer | Alura cipasa bhajuna | Aratipandu Chips Vepudu | Banana chips fry |
|---|---|---|---|---|
| Calories | 82.8 kcal | 251.6 kcal | 229.1 kcal | 229.1 kcal |
| Carbs | 4 g | 17.5 g | 19.4 g | 19.4 g |
| Protein | 5 g | 1.8 g | 1.2 g | 1.2 g |
| Fat | 5.2 g | 19.4 g | 16.3 g | 16.3 g |
| Fiber | 0.5 g | 1.9 g | 2.9 g | 2.9 g |
| Sugar | 3.1 g | 1.3 g | 9.7 g | 9.7 g |
| Sodium | 261.7 mg | 757.3 mg | 625.5 mg | 625.5 mg |
| Cholesterol | 0 mg | 2.4 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 82.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (5g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (2.5g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (67) 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.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Small Piece (~33.6g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~33.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~33.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~33.6g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Grilled paneer stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (165.5-248.3 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
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.
Frequently Asked Questions
One serving of Grilled paneer contains 82.8 kcal (5g protein, 4g carbs, 5.2g fat). That's 246.5 kcal per 100g. You can track exact portions in the Hint app.
At 82.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 67 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Grilled paneer has 5g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Grilled paneer is light enough for dinner at 82.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Grilled paneer is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (67) 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.
Scientific References
Curcumin 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/foods6100092Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
