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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 makhanwala
Paneer makhanwala has 163.3 calories per serving (1 Small Cup) — that's 158.6 calories per 100g. It provides 7.8g protein, 7g carbs, and 11.5g fat. With a low glycemic index (GI: 55), this recipe is suitable for diabetes management. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Paneer makhanwala in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories163.3 kcal
- Carbs7.0 g (28.2 kcal)
- Protein7.8 g (31.3 kcal)
- Fats11.5 g (103.7 kcal)
Nutrition Label
Paneer makhanwala
- Serving Size1 Small Cup (100 g)
- Calories163.3 kcal
- Carbs7.0 g
- Fiber0.8 g
- Sugar5.9 g
- Protein7.8 g
- Fat11.5 g
- Saturated fat7.2 g
- Mono unsaturated fat3.3 g
- Poly unsaturated fat0.5 g
- Cholesterol18.6 mg
- Sodium121.0 mg
Nutrition per 100g
- Calories158.6 kcal
- Carbs6.8 g
- Fiber0.8 g
- Sugar5.7 g
- Protein7.6 g
- Fat11.2 g
- Cholesterol18.1 mg
- Sodium117.5 mg
1 serving = 102.9g
Cooking time: 20 minutes
Serves: 14 persons
Ingredients
Cream
400 Grams
Butter
4 Table Spoon
Fenugreek leaves
15 Grams
Tomato ripe local
300 Grams
Chillies green - all varieties
10 Grams
Onion big
100 Grams
Paneer
500 Grams
Salt
0.5 Tea Spoon
Water
50 Milliliter
Garam masala powder
0.5 Tea Spoon
Red chilli powder
1 Tea Spoon
Instructions
1
2
Puree the tomatoes
Chop the tomatoes and blend them to a puree.
3
Add spices
After the butter melts, add onions, green chilies, tomato puree, Kasuri methi, salt, red chili powder to the pan. Stir well to let the ingredients mix.
4
Simmer the puree
Cover the pan or you can also keep it uncovered and simmer for 7-8 minutes by reducing the flame.
5
Add cream
Then add cream and garam masala to the pan. Let the mixture cook for another 5 minutes on medium flame.
6
Add paneer cubes
Once the mixture is cooked properly, finally add paneer cubes to the pan and cook for another 2 minutes.
7
Serve hot
Take out the paneer curry in a bowl and garnish with coriander. Serve hot with chapati and rice.
Glycemic Index
55 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 | Paneer makhanwala | Kalan makkanvala | Kumbalam Makhanwala | Mushroom makhanwala |
|---|---|---|---|---|
| Calories | 163.3 kcal | 65.3 kcal | 65.3 kcal | 65.3 kcal |
| Carbs | 7 g | 4 g | 4 g | 4 g |
| Protein | 7.8 g | 1.9 g | 1.9 g | 1.9 g |
| Fat | 11.5 g | 4.6 g | 4.6 g | 4.6 g |
| Fiber | 0.8 g | 1.7 g | 1.7 g | 1.7 g |
| Sugar | 5.9 g | 2.2 g | 2.2 g | 2.2 g |
| Sodium | 121 mg | 158.5 mg | 158.5 mg | 158.5 mg |
| Cholesterol | 18.6 mg | 12.3 mg | 12.3 mg | 12.3 mg |
Health Goals Suitability
Weight Loss
At 163.3 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 55, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (7.8g 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.
Heart Health
Watch your intake — saturated fat (7.2g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
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 Small Cup (~102.9g) 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 (~102.9g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~102.9g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~102.9g) 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.
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
Paneer makhanwala 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 (326.5-489.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Paneer makhanwala contains 163.3 kcal (7.8g protein, 7g carbs, 11.5g fat). That's 158.6 kcal per 100g. You can track exact portions in the Hint app.
At 163.3 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 55, this recipe supports stable blood sugar levels. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Paneer makhanwala has 7.8g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Paneer makhanwala is light enough for dinner at 163.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Paneer makhanwala 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.
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/foods6100092Replacing 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.0000000000000510Portion 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
