Looking for an Indian Food Calorie Calculator?
Cutting
Cut the mushroom and paneer into pieces. Chop the green chilies as well.
Khumb Paneer Curry
Khumb Paneer Curry has 178.9 calories per serving (1 Small Cup) — that's 148.2 calories per 100g. It provides 5.6g protein, 5.6g carbs, and 14.9g fat. With a medium glycemic index (GI: 60), this recipe is suitable for weight loss. The 2.5g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Khumb Paneer Curry in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories178.9 kcal
- Carbs5.6 g (22.2 kcal)
- Protein5.6 g (22.3 kcal)
- Fats14.9 g (134.4 kcal)
Nutrition Label
Khumb Paneer Curry
- Serving Size1 Small Cup (100 g)
- Calories178.9 kcal
- Carbs5.6 g
- Fiber2.5 g
- Sugar2.9 g
- Protein5.6 g
- Fat14.9 g
- Saturated fat6.5 g
- Mono unsaturated fat4.8 g
- Poly unsaturated fat2.6 g
- Cholesterol14.3 mg
- Sodium254.1 mg
Nutrition per 100g
- Calories148.2 kcal
- Carbs4.6 g
- Fiber2.1 g
- Sugar2.4 g
- Protein4.6 g
- Fat12.4 g
- Cholesterol11.8 mg
- Sodium210.4 mg
1 serving = 120.8g
Cooking time: 20 minutes
Serves: 4 persons
Ingredients
Cream
1 Table Spoon
Butter
2 Table Spoon
Fenugreek leaves
15 Grams
Tomato ripe local
100 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
10 Grams
Garlic small clove
5 Grams
Ginger fresh
5 Grams
Cardamom green
2 Grams
Cloves
2 Grams
Button mushroom fresh
100 Grams
Paneer
100 Grams
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Water
50 Milliliter
Garam masala powder
0.5 Tea Spoon
Red chilli powder
1 Tea Spoon
Cinnamon
2 Grams
Bay leaves
2 Grams
Instructions
1
2
Puree the tomatoes
Chop the tomatoes and blend them into a puree.
3
Add spices
In a large kadai heat 2 tbsp oil and 2 tbsp butter. add 5 cloves, 2 pods cardamom and saute on low flame until it turns aromatic. Now add 2 onion, 2 clove garlic, 1 inch ginger.Saute until onions shrink slightly.
4
Add tomatoes
Add 3 chopped tomatoes, 15 cashew,s and saute for 2 minutes. Cover and boil for 10 minutes, or until tomato softens.cool completely and transfer to the blender and blend to smooth paste.
5
Saute the spices
In a large kadai heat 2 tbsp oil, 2 tbsp butter, 1 bay leaf, and 1 chilli. saute until the spices turn aromatic. Now add chopped onion and saute until onions turn and golden brown. Keeping the flame on low, add ½ tsp turmeric, 1 tsp chilli powder, ¾ tsp coriander powder, ¼ tsp cumin powder, ½ garam masala and 1 tsp salt. saute until the spices turn aromatic.
6
Simmer the puree
Add in prepared onion tomato paste and mix well. Cook until the oil separates from the masala paste. Now add 1 cup water and mix well adjusting the consistency.Further, add in 2 tbsp cream and mix well.
7
Add mushroom and paneer
Once the mixture is cooked properly, finally add mushroom to the pan and cook for another 2 minutes. then add the paneer cubes and cook.
8
Serve hot
Take out the mushroom paneer in a bowl and garnish with coriander leaves. Serve hot with chapati and rice.
Glycemic Index
60 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 | Khumb Paneer Curry | Kaalaan Paneer Kari | Koonthal Paneer Kari | Kukurmutta Paneer Rassa |
|---|---|---|---|---|
| Calories | 178.9 kcal | 156.4 kcal | 156.4 kcal | 156.4 kcal |
| Carbs | 5.6 g | 6.2 g | 6.2 g | 6.2 g |
| Protein | 5.6 g | 4.9 g | 4.9 g | 4.9 g |
| Fat | 14.9 g | 12.4 g | 12.4 g | 12.4 g |
| Fiber | 2.5 g | 2.5 g | 2.5 g | 2.5 g |
| Sugar | 2.9 g | 3.4 g | 3.4 g | 3.4 g |
| Sodium | 254.1 mg | 211.9 mg | 211.9 mg | 211.9 mg |
| Cholesterol | 14.3 mg | 11.9 mg | 11.9 mg | 11.9 mg |
Similar Recipes
Health Goals Suitability
Weight Loss
At just 178.9 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 60). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (5.6g 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
Watch your intake — saturated fat (6.5g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Moderate-to-high GI (60) 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. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~120.8g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~120.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~120.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~120.8g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
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
Khumb Paneer Curry stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
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.
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 (357.8-536.7 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.
Overcooking the vegetables
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.
Frequently Asked Questions
One serving of Khumb Paneer Curry contains 178.9 kcal (5.6g protein, 5.6g carbs, 14.9g fat). That's 148.2 kcal per 100g. You can track exact portions in the Hint app.
At just 178.9 kcal per serving, this is an excellent choice for weight management. 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: 60). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 60 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Khumb Paneer Curry has 5.6g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Khumb Paneer Curry is light enough for dinner at 178.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Khumb Paneer Curry 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 (60) 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
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin 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/foods6100092Fenugreek seeds improve glucose tolerance and lower blood sugar levels
Neelakantan N et al. (2014). Effect of fenugreek intake on glycemia. Nutrition Journal.
DOI: 10.1186/1475-2891-13-7Replacing 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
