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Shahi paneer

Shahi paneer has 143 calories per serving (1 Small Cup) — that's 138.9 calories per 100g. It provides 4.8g protein, 6.7g carbs, and 10.8g 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 Shahi paneer in the Hint app — India's comprehensive recipe and nutrition tracking platform.

Shahi paneer
  • Serving Size 1 Small Cup (100 g)
  • Calories143.0 kcal
  • Carbs6.7 g (26.8 kcal)
  • Protein4.8 g (19.3 kcal)
  • Fats10.8 g (96.9 kcal)

Nutrition Label

Shahi paneer

  • Serving Size1 Small Cup (100 g)
  • Calories143.0 kcal
  • Carbs6.7 g
  • Fiber2.0 g
  • Sugar4.0 g
  • Protein4.8 g
  • Fat10.8 g
  • Saturated fat6.6 g
  • Mono unsaturated fat2.9 g
  • Poly unsaturated fat0.5 g
  • Cholesterol20.4 mg
  • Sodium220.3 mg

Nutrition per 100g

  • Calories138.9 kcal
  • Carbs6.5 g
  • Fiber1.9 g
  • Sugar3.9 g
  • Protein4.7 g
  • Fat10.5 g
  • Cholesterol19.8 mg
  • Sodium214.1 mg

1 serving = 102.9g

Cooking time: 15 minutes

Serves: 5 persons

Ingredients

Cream
25 Grams
Butter
3 Table Spoon
Fenugreek leaves
2 Grams
Tomato ripe local
100 Grams
Coriander leaves
15 Grams
Garlic big clove
2 Tea Spoon
Ginger fresh
5 Grams
Onion big
100 Grams
Cardamom green
2 Grams
Cloves
2 Grams
Cumin seeds
1 Grams
Turmeric powder
1 Grams
Paneer
100 Grams
Salt
2 Grams
Water
100 Milliliter
Garam masala powder
2 Grams
Red chilli powder
2.5 Grams
Cinnamon
2 Grams
Bay leaves
1 Grams

Instructions

1
For tomato onion puree
Firstly, in a kadai heat butter and saute cardamom, inch cinnamon, and cloves. Now add onion, garlic, and ginger, saute slightly until onion softens. Further, add tomatoes and saute slightly, add water and salt. mix well. Cover and boil for 20 minutes or until it softens completely. Cool completely and transfer to a blender. Blend to smooth paste without adding any water. Sieve the puree making sure the puree is smooth and silky. keep aside.
2
Cooking
In a large kadai heat butter and saute shahi jeera and bay leaf, add turmeric and chilli powder, saute slightly. Add in the prepared tomato-onion puree and mix well, add cream and mix until everything is well combined. Add in cubes of paneer, coriander leaves. Cover and simmer for 5 minutes or until flavours are absorbed well. Now add Kasuri methi and garam masala, mix well.
3
Serving
Finally, serve shahi paneer with roti or garlic naan.

Glycemic Index

55 Low
Low
Medium
High

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

NutrientShahi paneerKaalaan Paneer KariKoonthal Paneer KariKukurmutta Paneer Rassa
Calories143 kcal156.4 kcal156.4 kcal156.4 kcal
Carbs6.7 g6.2 g6.2 g6.2 g
Protein4.8 g4.9 g4.9 g4.9 g
Fat10.8 g12.4 g12.4 g12.4 g
Fiber2 g2.5 g2.5 g2.5 g
Sugar4 g3.4 g3.4 g3.4 g
Sodium220.3 mg211.9 mg211.9 mg211.9 mg
Cholesterol20.4 mg11.9 mg11.9 mg11.9 mg

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Health Goals Suitability

Weight Loss

At 143 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. Contains ingredients traditionally known to help regulate blood sugar.

Muscle Gain

Low protein content (4.8g 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 (6.6g) 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. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.

Portion Guidance

Weight Loss

1 Small Cup (~102.9g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 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

Shahi paneer 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 (285.9-428.9 kcal).

Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.

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 Shahi paneer contains 143 kcal (4.8g protein, 6.7g carbs, 10.8g fat). That's 138.9 kcal per 100g. You can track exact portions in the Hint app.

At 143 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. Contains ingredients traditionally known to help regulate blood sugar. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.

Shahi paneer has 4.8g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.

Yes, Shahi paneer is light enough for dinner at 143 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.

Since Shahi paneer is low 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.

Related Reading

How to Lose Belly Fatweight lossFoods to Avoid in DiabetesdiabetesBeginner's Guide to Muscle Gainmuscle gainPaneer Calories & Nutritionpaneer nutritionHbA1c Calculatorhealth tool

Scientific References

  1. 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.26.8.2261

  2. 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/foods6100092

  3. Fenugreek seeds improve glucose tolerance and lower blood sugar levels

    Neelakantan N et al. (2014). Effect of fenugreek intake on glycemia. Nutrition Journal.

    DOI: 10.1186/1475-2891-13-7

  4. Dietary 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

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