Paneer kali mirchi has 181.5 calories per serving (1 Small Cup) — that's 138.4 calories per 100g. It provides 6.8g protein, 8.7g carbs, and 13.3g fat. With a medium glycemic index (GI: 60), this recipe is suitable for weight loss, heart health. The 2.3g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Paneer kali mirchi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
1 serving = 131.2g
Cooking time: 20 minutes
Serves: 3 persons
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
| Nutrient | Paneer kali mirchi | Aloo gosht | Alu kost | Batatyachya maans |
|---|---|---|---|---|
| Calories | 181.5 kcal | 134.9 kcal | 134.9 kcal | 134.9 kcal |
| Carbs | 8.7 g | 4.4 g | 4.4 g | 4.4 g |
| Protein | 6.8 g | 7.4 g | 7.4 g | 7.4 g |
| Fat | 13.3 g | 9.8 g | 9.8 g | 9.8 g |
| Fiber | 2.3 g | 1.6 g | 1.6 g | 1.6 g |
| Sugar | 4.6 g | 1 g | 1 g | 1 g |
| Sodium | 263.3 mg | 252 mg | 252 mg | 252 mg |
| Cholesterol | 1.6 mg | 26.3 mg | 26.3 mg | 26.3 mg |
At just 181.5 kcal per serving, this is an excellent choice for weight management.
Moderate glycemic index (GI: 60). Adding a fiber-rich side dish can help moderate the blood sugar response.
Low protein content (6.8g 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.
Low cholesterol (1.6mg) and low saturated fat (4.3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
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.
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
1 Small Cup (~131.2g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
1 Small Cup (~131.2g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
1 Small Cup (~131.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
1 Small Cup (~131.2g) 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.
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
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.
Paneer kali mirchi 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 (363-544.5 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 Paneer kali mirchi contains 181.5 kcal (6.8g protein, 8.7g carbs, 13.3g fat). That's 138.4 kcal per 100g. You can track exact portions in the Hint app.
At just 181.5 kcal per serving, this is an excellent choice for weight management. 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.
Paneer kali mirchi has 6.8g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Paneer kali mirchi is light enough for dinner at 181.5 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Paneer kali mirchi 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.
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/foods6100092Probiotic-rich fermented foods support gut microbiome diversity and digestive health
Hill C et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement. Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/nrgastro.2014.66Adequate calcium intake is essential for bone health and preventing osteoporosis
Weaver CM et al. (2016). Calcium plus vitamin D supplementation and risk of fractures. Osteoporosis International.
DOI: 10.1007/s00198-015-3386-5
