One plate paneer tikka is about 208 kcal, with 13 g of protein, 11 g of carbohydrate, 1.1 g of fibre and 13 g of fat. Everything below is worked out from the ingredients, one by one.
There is a Jain version further down.
Paneer tikka: calories from ½ to 2 plates
Each row is the whole dish at that amount, so you can read off what you ate.
| Amount | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| ½ plate paneer tikka | 104 | 6.3 | 5.4 | 6.3 |
| 1 plate paneer tikka | 208 | 13 | 11 | 13 |
| 1½ plates paneer tikka | 312 | 19 | 16 | 19 |
| 2 plates paneer tikka | 416 | 25 | 22 | 25 |
Numbers are for home cooking with the oil listed. How they were worked out is at the end of the page.
What goes into it
This is how 1 plate paneer tikka is built in the sample diet charts. Each ingredient links to its own page.
| Ingredient | Amount | Calories (kcal) |
|---|---|---|
| Paneer | 60 g | 155 |
| Capsicum (Shimla mirch) | 30 g | 5 |
| Onion (Pyaz) | 20 g | 10 |
| Groundnut oil | 3 g | 27 |
| Curd (Dahi), USDA FoodData Central SR Legacy 171284 | 20 g | 12 |
| Total | 208 |
- Oil: the groundnut oil is 27 kcal of the 208. Without the groundnut oil, 1 plate paneer tikka would come to about 181 kcal.
- Measure it: the oil is the part of this number you decide, so measure it with a spoon rather than pouring.
The Jain version
One plate paneer tikka (Jain) is about 204 kcal, with 13 g of protein, 9.7 g of carbohydrate, 1.2 g of fibre and 13 g of fat.
The Jain diet charts use a version that:
- leaves out the onion (pyaz)
- adds tomato
| Ingredient | Amount | Calories (kcal) |
|---|---|---|
| Paneer | 60 g | 155 |
| Capsicum (Shimla mirch) | 40 g | 6 |
| Tomato | 20 g | 4 |
| Groundnut oil | 3 g | 27 |
| Curd (Dahi), USDA FoodData Central SR Legacy 171284 | 20 g | 12 |
| Total | 204 |
The Jain diet chart page has every Jain sample day.
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Which diet charts use it
Some of the sample diet charts that use it, with the portion that fits a 1,500 calorie day. Change the calories on a plan page and the portion changes with it.
- 1500 calorie Indian eggetarian weight loss diet chart: a sample day1 plate paneer tikka at dinner
Counting a whole plate
The milk and paneer page puts paneer next to the rest of its food group.
- To add up a whole plate, use the thali calorie calculator.
- For the calories you need in a day, try the daily calorie calculator.
- The full list of dishes has them all.
How this was worked out
The page adds up the IFCT and USDA values for every ingredient at the weight used in the sample diet charts. The weights are raw, as the tables measure them, and the oil is the oil in the recipe. Katori means a standard 150 ml bowl. Your cooking will differ a little, so treat the number as a good starting point and check it against how you feel and what the scale says.
Calories and nutrients are calculated from the Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), except curd, which uses USDA FoodData Central SR Legacy 171284 (plain whole-milk yogurt) because the Indian tables don't list it.
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