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Chop the paneer
Chop the paneer into fine cubes.
Grilled paneer sandwich
Grilled paneer sandwich has 83.6 calories per serving (1 Slice) — that's 174.1 calories per 100g. It provides 4.7g protein, 10.2g carbs, and 2.6g fat. With a low glycemic index (GI: 49), this recipe is suitable for diabetes management, heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Grilled paneer sandwich in the Hint app — India's comprehensive recipe and nutrition tracking platform.
84kcal
per slice
- Protein
- 4.7 g
- Carbs
- 10.2 g
- Fat
- 2.6 g
- GI
- 49 (Low)
Vegetarian
Prep: 10 minCook: 15 min Total: 25 minServes 5
Contains:GlutenDairy
Detected from the ingredient list. If you have an allergy, always check product labels.
- Serving Size 1 slice (48 g)
- Calories83.6 kcal
- Carbs10.2 g (41.0 kcal)
- Protein4.7 g (18.8 kcal)
- Fat2.6 g (23.8 kcal)
Calories by portion
Calories and macros of Grilled paneer sandwich for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| 1 Grilled paneer sandwich | 48 | 84 | 4.7 | 10.2 | 2.6 |
| 2 Grilled paneer sandwich | 96 | 167 | 9.4 | 20.5 | 5.3 |
| 3 Grilled paneer sandwich | 144 | 251 | 14.1 | 30.7 | 7.9 |
| 4 Grilled paneer sandwich | 192 | 334 | 18.8 | 41 | 10.6 |
| 100 g | 100 | 174 | 9.8 | 21.4 | 5.5 |
Nutrition Label
Grilled paneer sandwich
- Serving Size1 slice (48 g)
- Calories83.6 kcal
- Carbs10.2 g
- Fiber1.5 g
- Sugar2.3 g
- Protein4.7 g
- Fat2.6 g
- Saturated fat1.3 g
- Mono unsaturated fat0.7 g
- Poly unsaturated fat0.4 g
- Cholesterol1.7 mg
- Sodium272.3 mg
Nutrition per 100g
- Calories174.1 kcal
- Carbs21.4 g
- Fiber3.2 g
- Sugar4.8 g
- Protein9.8 g
- Fat5.5 g
- Cholesterol3.6 mg
- Sodium567.4 mg
1 serving = 48g
Ingredients
Cheese
10 g
Whole wheat bread
100 g
Cucumber, green, short
25 g
Tomato ripe local
25 g
Onion small
25 g
Paneer
50 g
Salt
0.5 tsp
Black pepper powder
0.5 tsp
Instructions
1
2
Mix the vegetables
Wash the vegetables thoroughly, and chop them into round slices. Add these to a bowl, add cheese, black pepper powder, salt and mix well.
3
Grilling
Take a slice of bread, apply the mixed vegetables to it. Keep few pieces of paneer, cover it with another slice of bread. Grilling the sandwich on a grilling top, until the bread turns brownish.
4
Serve
Serve it with sauce.
How long to burn it off
Time a 65 kg adult needs to burn one serving (84 kcal).
- Brisk walking (5 km/h)21 min≈ 2,100 steps
- Running (8 km/h)9 min
- Cycling (moderate)11 min
- Yoga29 min
Also Known As
Glycemic Index
49 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
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 sandwich | Boiled egg white sandwich | Paaluli Sandwich | Siddho Dimer Shafed Angsho Sandwich |
|---|---|---|---|---|
| Calories | 83.6 kcal | 73.9 kcal | 73.9 kcal | 73.9 kcal |
| Carbs | 10.2 g | 8.9 g | 8.9 g | 8.9 g |
| Protein | 4.7 g | 4.3 g | 4.3 g | 4.3 g |
| Fat | 2.6 g | 2.3 g | 2.3 g | 2.3 g |
| Fiber | 1.5 g | 1.5 g | 1.5 g | 1.5 g |
| Sugar | 2.3 g | 1.2 g | 1.2 g | 1.2 g |
| Sodium | 272.3 mg | 265.1 mg | 265.1 mg | 265.1 mg |
| Cholesterol | 1.7 mg | 36.1 mg | 36.1 mg | 36.1 mg |
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Boiled egg white sandwich Paaluli Sandwich Siddho Dimer Shafed Angsho Sandwich Ubaliya Anda Sandwich Uble Hue Ande ki Safedi Sandwich Ukurlelya Eggchya Pandyachi Sandwich Uruthira Kudiyai Sandwich Cucumber tomato sandwich Kakdi Tomato Sandwich Kheera tamatar sandwich Shosha Tomato Sandwich Vellarikai Thakkali Sandwich Vellarikka Thakkali Sandwich
Health Goals Suitability
Weight Loss
At 83.6 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 49, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (4.7g 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
Low cholesterol (1.7mg) and low saturated fat (1.3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Slice (~48g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Slice (~48g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Slice (~48g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Slice (~48g) 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.
Meal prep friendly
Grilled paneer sandwich 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 (167.1-250.7 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Grilled paneer sandwich contains 83.6 kcal (4.7g protein, 10.2g carbs, 2.6g fat). That's 174.1 kcal per 100g. You can track exact portions in the Hint app.
At 83.6 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 49, this recipe supports stable blood sugar levels. The glycemic index is 49 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Grilled paneer sandwich has 4.7g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Grilled paneer sandwich is light enough for dinner at 83.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Grilled paneer sandwich is low 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.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Curcumin 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
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
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