Track your nutrition and health goals
Curd preparation
Firstly take curd, add in all the spices along with salt. Mix till all the spices are combined well with curd.
Paneer tikka
Paneer tikka has 145.7 calories per serving (1 Small Cup) — that's 138.1 calories per 100g. It provides 7.7g protein, 8.5g carbs, and 9g fat. With a medium glycemic index (GI: 67), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Paneer tikka in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories145.7 kcal
- Carbs8.5 g (34.1 kcal)
- Protein7.7 g (31.0 kcal)
- Fats9.0 g (80.6 kcal)
Nutrition Label
Paneer tikka
- Serving Size1 Small Cup (100 g)
- Calories145.7 kcal
- Carbs8.5 g
- Fiber1.7 g
- Sugar4.9 g
- Protein7.7 g
- Fat9.0 g
- Saturated fat4.0 g
- Mono unsaturated fat2.9 g
- Poly unsaturated fat1.4 g
- Cholesterol3.1 mg
- Sodium328.8 mg
Nutrition per 100g
- Calories138.1 kcal
- Carbs8.1 g
- Fiber1.6 g
- Sugar4.6 g
- Protein7.3 g
- Fat8.5 g
- Cholesterol2.9 mg
- Sodium311.7 mg
1 serving = 105.5g
Cooking time: 30 minutes
Serves: 3 persons
Ingredients
Whole bengal gram
1 Tea Spoon
Capsicum green
50 Grams
Lemon juice
1 Table Spoon
Onion big
50 Grams
Turmeric powder
1 Grams
Paneer
100 Grams
Rice bran oil
2 Tea Spoon
Salt
0.5 Tea Spoon
Curd
75 Grams
Ginger garlic paste
1 Tea Spoon
Garam masala powder
1 Grams
Cumin powder
1 Grams
Red chilli powder
1 Grams
Coriander powder
1 Grams
Instructions
1
2
Marination
Now add onion petals, cubed capsicum, paneer cubes, also add 1 tsp of oil. Mix gently till all the vegetables are coated well. Cover and refrigerate for 30 minutes.
3
Cooking
After marination, insert the marinated paneer, capsicum, and onions into wooden skewers. Roast it on a hot tawa or grill in oven or tandoor.
4
Serving
Remove from the pan anad serve paneer tikka immediately
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 tikka | Kalan tikka | Kumbalam Tikka | Mushroom tikka |
|---|---|---|---|---|
| Calories | 145.7 kcal | 71.9 kcal | 71.9 kcal | 71.9 kcal |
| Carbs | 8.5 g | 5.2 g | 5.2 g | 5.2 g |
| Protein | 7.7 g | 3 g | 3 g | 3 g |
| Fat | 9 g | 4.3 g | 4.3 g | 4.3 g |
| Fiber | 1.7 g | 2.5 g | 2.5 g | 2.5 g |
| Sugar | 4.9 g | 1.2 g | 1.2 g | 1.2 g |
| Sodium | 328.8 mg | 305.2 mg | 305.2 mg | 305.2 mg |
| Cholesterol | 3.1 mg | 3.8 mg | 3.8 mg | 3.8 mg |
Health Goals Suitability
Weight Loss
At 145.7 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 (7.7g 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
Low cholesterol (3.1mg) and low saturated fat (4g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy 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 (~105.5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~105.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~105.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~105.5g) 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 tikka stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
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 (291.4-437.1 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 tikka contains 145.7 kcal (7.7g protein, 8.5g carbs, 9g fat). That's 138.1 kcal per 100g. You can track exact portions in the Hint app.
At 145.7 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 tikka has 7.7g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Paneer tikka is light enough for dinner at 145.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Paneer tikka 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/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.2014.66Dietary 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/01.3Adequate 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
