Methi Malai Paneer Calories & Nutrition (मेथी मलाई पनीर)

Methi Malai Paneer has 292 calories per 1 katori (195 kcal per 100 g)

North Indian Health Rating: 7/10 Best time: Lunch, Dinner
292 kcal

Methi Malai Paneer Calories by Serving Size

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

Serving Weight Calories Protein Carbs Fat
100 g 100 g 195 kcal 7.3 g 8.1 g 14.7 g
1 katori standard 150 g 292 kcal 11 g 12.2 g 22.1 g
1 bowl 200 g 389 kcal 14.7 g 16.3 g 29.5 g
2 katori 300 g 584 kcal 22 g 24.4 g 44.2 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Methi Malai Paneer to your thali See the total calories of your whole meal.
Nutrition Facts — Methi Malai Paneer (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 292 kcal 195 kcal 15%
Protein 11 g 7.3 g 22%
Carbohydrates 12.2 g 8.1 g 4%
Fat 22.1 g 14.7 g 34%
Fiber 2.2 g 1.5 g 9%
Sugar 9 g 6 g 18%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 11 g · 15%
Carbs 12.2 g · 17%
Fat 22.1 g · 68%
Burn it off

Minutes of activity to burn 292 kcal (70 kg adult):

Brisk walking 63 min
Cycling 42 min
Running 31 min
Yoga 83 min

Is Methi Malai Paneer good for weight loss?

Yes, in controlled portions

Methi Malai Paneer carries roughly 195 kcal per 100 g, which is moderate for an everyday Indian food. 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 Methi Malai Paneer good for muscle gain?

Mainly an energy food

Methi Malai Paneer provides about 7.3 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 3.7 g of protein per 100 kcal, so it is not an efficient 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 Methi Malai 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 Methi Malai Paneer

Paneer in a creamy white gravy flavoured with fenugreek leaves.

Frequently asked questions about Methi Malai Paneer

1 katori methi malai paneer (150 g) contains approximately 292 calories, along with 11 g protein, 12.2 g carbohydrates and 22.1 g fat.

1 katori methi malai paneer (150 g) mein lagbhag 292 calorie aur 11 g protein hota hai. Isme 12.2 g carbs aur 22.1 g fat bhi hota hai.

1 कटोरी मेथी मलाई पनीर (150 ग्राम) में लगभग 292 कैलोरी और 11 ग्राम प्रोटीन होता है। इसमें 12.2 ग्राम कार्बोहाइड्रेट और 22.1 ग्राम फैट भी होता है।

100 g of Methi Malai Paneer contains about 195 calories, 7.3 g protein, 8.1 g carbs and 14.7 g fat.

2 katori works out to roughly 584 calories and 22 g of protein in total.

Yes, in controlled portions. Methi Malai Paneer carries roughly 195 kcal per 100 g, which is moderate for an everyday Indian food. 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.

Methi Malai Paneer contains about 7.3 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.

Methi Malai Paneer provides roughly 8.1 g of carbohydrates and 6 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.

Methi Malai Paneer is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 292 calories in 1 katori methi malai paneer takes brisk walking for about 63 minutes, or cycling for about 42 minutes, or running for about 31 minutes, or yoga for about 83 minutes.

Compare Methi Malai Paneer with other foods

Methi Malai Paneer vs Palak Paneer Methi Malai Paneer vs Paratha Methi Malai Paneer vs Chicken Curry Methi Malai Paneer vs Roti Methi Malai 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.