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Chop the paneer
Chop the paneer properly into small cubes on a chopping board. Chop the green chilies as well.
Paneer butter masala
Paneer butter masala has 218.7 calories per serving (1 Small Cup) — that's 197.3 calories per 100g. It provides 11.3g protein, 9.6g carbs, and 15g fat. With a medium glycemic index (GI: 61), It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Paneer butter masala in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories218.7 kcal
- Carbs9.6 g (38.4 kcal)
- Protein11.3 g (45.2 kcal)
- Fats15.0 g (135.2 kcal)
Nutrition Label
Paneer butter masala
- Serving Size1 Small Cup (100 g)
- Calories218.7 kcal
- Carbs9.6 g
- Fiber1.4 g
- Sugar7.5 g
- Protein11.3 g
- Fat15.0 g
- Saturated fat7.6 g
- Mono unsaturated fat4.6 g
- Poly unsaturated fat1.6 g
- Cholesterol8.4 mg
- Sodium147.4 mg
Nutrition per 100g
- Calories197.3 kcal
- Carbs8.6 g
- Fiber1.3 g
- Sugar6.8 g
- Protein10.2 g
- Fat13.5 g
- Cholesterol7.6 mg
- Sodium132.9 mg
1 serving = 110.9g
Cooking time: 20 minutes
Serves: 8 persons
Ingredients
Cream
2 Table Spoon
Butter
2 Table Spoon
Tomato ripe local
100 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
10 Grams
Garlic small clove
5 Grams
Ginger fresh
5 Grams
Onion big
100 Grams
Cardamom green
2 Grams
Cloves
2 Grams
Paneer
500 Grams
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Water
50 Milliliter
Garam masala powder
0.5 Tea Spoon
Cumin powder
0.5 Tea Spoon
Red chilli powder
1 Tea Spoon
Cinnamon
2 Grams
Bay leaves
2 Grams
Coriander powder
0.5 Tea Spoon
Instructions
1
2
Puree the tomatoes
Chop the tomatoes and blend them to 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 onions, 2 clove garlic, 1-inch ginger. Saute until onions shrink slightly.
4
Add tomatoes
Add chopped tomatoes, cashew, 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. Pass the curry to the filter to get rid of seeds and skin.
5
Saute the spices
In a large kadhai heat 2 tbsp oil, 2 tbsp butter, 1 bay leaf, cinnamon, and 1 chili. Saute until the spices turn aromatic. now add 1 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 paneer cubes
Once the mixture is cooked properly, finally add paneer cubes to the pan and cook for another 2 minutes.
8
Serve hot
Take out the paneer curry in a bowl and garnish with coriander. Serve hot with chapati and rice.
Glycemic Index
61 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 | Paneer butter masala | Kaju paneer masala | Kaalaan Paneer Kari | Koonthal Paneer Kari |
|---|---|---|---|---|
| Calories | 218.7 kcal | 207 kcal | 156.4 kcal | 156.4 kcal |
| Carbs | 9.6 g | 8.9 g | 6.2 g | 6.2 g |
| Protein | 11.3 g | 10.7 g | 4.9 g | 4.9 g |
| Fat | 15 g | 14.3 g | 12.4 g | 12.4 g |
| Fiber | 1.4 g | 1.3 g | 2.5 g | 2.5 g |
| Sugar | 7.5 g | 7.1 g | 3.4 g | 3.4 g |
| Sodium | 147.4 mg | 139.6 mg | 211.9 mg | 211.9 mg |
| Cholesterol | 8.4 mg | 7.9 mg | 11.9 mg | 11.9 mg |
Similar Recipes
Health Goals Suitability
Weight Loss
At 218.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Consider reducing oil or ghee to cut kcal without losing flavor. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 61). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Contains 11.3g protein per serving — a moderate amount. Pair with eggs or chicken or a bowl of dal to boost protein intake for muscle gain.
Heart Health
Watch your intake — saturated fat (7.6g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Moderate-to-high GI (61) 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 iron content supports thyroid hormone production. Adequate protein (11.3g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~110.9g) 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 (~110.9g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~110.9g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~110.9g) 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.
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
Paneer butter masala 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 (437.5-656.2 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 Paneer butter masala contains 218.7 kcal (11.3g protein, 9.6g carbs, 15g fat). That's 197.3 kcal per 100g. You can track exact portions in the Hint app.
At 218.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Consider reducing oil or ghee to cut kcal without losing flavor. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 61). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 61 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Paneer butter masala has 11.3g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Paneer butter masala at 218.7 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Paneer butter masala already has good protein (11.3g). 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 (61) 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
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/foods6100092Fenugreek seeds improve glucose tolerance and lower blood sugar levels
Neelakantan N et al. (2014). Effect of fenugreek intake on glycemia. Nutrition Journal.
DOI: 10.1186/1475-2891-13-7Dietary 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/01.3
