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Chop the paneer
Chop the paneer properly into small cubes on a chopping board. Finely chop the onions and tomatoes into thin slices in a small bowl and keep it aside.
Paneer peshawari
Paneer peshawari has 158.6 calories per serving (1 Small Cup) — that's 149.6 calories per 100g. It provides 8g protein, 7.2g carbs, and 10.9g fat. With a medium glycemic index (GI: 67), It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Paneer peshawari in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories158.6 kcal
- Carbs7.2 g (28.8 kcal)
- Protein8.0 g (32.0 kcal)
- Fats10.9 g (97.8 kcal)
Nutrition Label
Paneer peshawari
- Serving Size1 Small Cup (100 g)
- Calories158.6 kcal
- Carbs7.2 g
- Fiber1.6 g
- Sugar5.1 g
- Protein8.0 g
- Fat10.9 g
- Saturated fat5.1 g
- Mono unsaturated fat3.7 g
- Poly unsaturated fat1.3 g
- Cholesterol5.4 mg
- Sodium97.9 mg
Nutrition per 100g
- Calories149.6 kcal
- Carbs6.8 g
- Fiber1.5 g
- Sugar4.9 g
- Protein7.5 g
- Fat10.2 g
- Cholesterol5.1 mg
- Sodium92.3 mg
1 serving = 106g
Cooking time: 20 minutes
Serves: 13 persons
Ingredients
Cream
2 Table Spoon
Butter
2 Table Spoon
Fenugreek leaves
15 Grams
Capsicum green
100 Grams
Tomato ripe local
300 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
10 Grams
Onion big
100 Grams
Cloves
2 Grams
Cumin seeds
1 Tea Spoon
Turmeric powder
2 Grams
Cashew nut
2 Table Spoon
Paneer
500 Grams
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Water
200 Milliliter
Garam masala powder
0.5 Tea Spoon
Cumin powder
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Cinnamon
2 Grams
Coriander powder
1 Tea Spoon
Instructions
1
2
Make cashew paste
Soak a handful of cashew nuts in warm water for a few hours so that they become soft. Now, grind the cashews in a grinder or mixer to make a fine and smooth paste and keep it aside in a small bowl.
3
Add spices
Heat oil in a pan over medium flame. Add the cumin seeds and when it begins to splutter add cloves, cinnamon, then finely chopped onions to it. Fry till onions are soft and translucent and become light brown in colour.
4
Add tomatoes
Add the chopped tomatoes, red chili powder, green chilies, cumin powder, coriander powder, garam masala, and turmeric powder to the onion mixture and mix well. Saute till oil floats on top for about 10 minutes.
5
Cook the vegetables
Now add the sliced onions, tomatoes, and bell pepper/capsicum to the pan. Add about 2 cups of water and cook on medium flame. Let the veggies cook and come to a boil.
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 cream and mix well.
7
Add paneer cubes
Stir in the paneer cubes, cashew paste, cream, and the kasuri methi. Add salt to taste. Cook well for 5-6 minutes.
8
Serve hot
Take out the paneer peshawari in a bowl and garnish with coriander. Serve hot with chapati and rice.
Glycemic Index
67 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 peshawari | Malai Kofta | Paneer butter masala | Bandhakopi Kofta |
|---|---|---|---|---|
| Calories | 158.6 kcal | 196.9 kcal | 218.7 kcal | 170.9 kcal |
| Carbs | 7.2 g | 11.4 g | 9.6 g | 7.4 g |
| Protein | 8 g | 4.1 g | 11.3 g | 2.6 g |
| Fat | 10.9 g | 15 g | 15 g | 14.6 g |
| Fiber | 1.6 g | 2.2 g | 1.4 g | 3 g |
| Sugar | 5.1 g | 3.1 g | 7.5 g | 2.6 g |
| Sodium | 97.9 mg | 111.5 mg | 147.4 mg | 129.8 mg |
| Cholesterol | 5.4 mg | 4.1 mg | 8.4 mg | 4.1 mg |
Health Goals Suitability
Weight Loss
At 158.6 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (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 (5.1g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Moderate-to-high GI (67) 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. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~106g) 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 (~106g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~106g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~106g) 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
Paneer peshawari 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 (317.1-475.7 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 Paneer peshawari contains 158.6 kcal (8g protein, 7.2g carbs, 10.9g fat). That's 149.6 kcal per 100g. You can track exact portions in the Hint app.
At 158.6 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 67 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Paneer peshawari has 8g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Paneer peshawari is light enough for dinner at 158.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Paneer peshawari 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 (67) 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
Curcumin 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/01.3Replacing 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
