Matar Paneer Calories & Nutrition (मटर पनीर)

Matar Paneer has 202 calories per 1 katori (135 kcal per 100 g)

North Indian Health Rating: 8/10 Best time: Lunch, Dinner
202 kcal

Matar Paneer Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Matar Paneer broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 135 kcal 6.6 g 9.3 g 7.7 g
1 katori standard 150 g 202 kcal 9.9 g 13.9 g 11.6 g
1 bowl 200 g 269 kcal 13.2 g 18.5 g 15.5 g
2 katori 300 g 404 kcal 19.8 g 27.8 g 23.2 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Matar Paneer to your thali See the total calories of your whole meal.
Nutrition Facts — Matar Paneer (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 202 kcal 135 kcal 10%
Protein 9.9 g 6.6 g 20%
Carbohydrates 13.9 g 9.3 g 5%
Fat 11.6 g 7.7 g 18%
Fiber 4.9 g 3.3 g 20%
Sugar 5.8 g 3.9 g 12%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 9.9 g · 20%
Carbs 13.9 g · 28%
Fat 11.6 g · 52%
Burn it off

Minutes of activity to burn 202 kcal (70 kg adult):

Brisk walking 43 min
Cycling 29 min
Running 22 min
Yoga 58 min

Is Matar Paneer good for weight loss?

Yes — a good choice

Matar Paneer carries roughly 135 kcal per 100 g, which is moderate for an everyday Indian food. The fibre content (around 3.3 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Matar Paneer good for muscle gain?

Mainly an energy food

Matar Paneer provides about 6.6 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 4.9 g of protein per 100 kcal, so it is a reasonable way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Matar Paneer

Cook with 1–2 tsp oil per serving — extra oil and cream add calories fast. Pair with dal, curd or paneer to add protein to the meal.

About Matar Paneer

Paneer cubes and green peas cooked in a spiced tomato-onion gravy.

Frequently asked questions about Matar Paneer

1 katori matar paneer (150 g) contains approximately 202 calories, along with 9.9 g protein, 13.9 g carbohydrates and 11.6 g fat.

1 katori matar paneer (150 g) mein lagbhag 202 calorie aur 9.9 g protein hota hai. Isme 13.9 g carbs aur 11.6 g fat bhi hota hai.

1 कटोरी मटर पनीर (150 ग्राम) में लगभग 202 कैलोरी और 9.9 ग्राम प्रोटीन होता है। इसमें 13.9 ग्राम कार्बोहाइड्रेट और 11.6 ग्राम फैट भी होता है।

100 g of Matar Paneer contains about 135 calories, 6.6 g protein, 9.3 g carbs and 7.7 g fat.

2 katori works out to roughly 404 calories and 19.8 g of protein in total.

Yes — a good choice. Matar Paneer carries roughly 135 kcal per 100 g, which is moderate for an everyday Indian food. The fibre content (around 3.3 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Matar Paneer contains about 6.6 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Matar Paneer provides roughly 9.3 g of carbohydrates and 3.9 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Matar Paneer is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 202 calories in 1 katori matar paneer takes brisk walking for about 43 minutes, or cycling for about 29 minutes, or running for about 22 minutes, or yoga for about 58 minutes.

Compare Matar Paneer with other foods

Matar Paneer vs Palak Paneer Matar Paneer vs Paratha Matar Paneer vs Chicken Curry Matar Paneer vs Roti Matar Paneer vs Naan

Similar foods in North Indian

Palak Paneer

220 kcal

Paratha

180 kcal

Chicken Curry

243 kcal

Roti

72 kcal

Naan

258 kcal

Methi Thepla

139 kcal

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.