Paneer Butter Masala Calories & Nutrition (पनीर बटर मसाला)

Paneer Butter Masala has 218 calories per 1 katori (145 kcal per 100 g)

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

Paneer Butter Masala Calories by Serving Size

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

Serving Weight Calories Protein Carbs Fat
100 g 100 g 145 kcal 7 g 9.7 g 8.8 g
1 katori standard 150 g 218 kcal 10.5 g 14.6 g 13.2 g
1 bowl 200 g 291 kcal 14 g 19.5 g 17.6 g
2 katori 300 g 436 kcal 21 g 29.2 g 26.4 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Paneer Butter Masala to your thali See the total calories of your whole meal.
Nutrition Facts — Paneer Butter Masala (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 218 kcal 145 kcal 11%
Protein 10.5 g 7 g 21%
Carbohydrates 14.6 g 9.7 g 5%
Fat 13.2 g 8.8 g 20%
Fiber 2.2 g 1.5 g 9%
Sugar 11.2 g 7.5 g 22%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 10.5 g · 19%
Carbs 14.6 g · 27%
Fat 13.2 g · 54%
Burn it off

Minutes of activity to burn 218 kcal (70 kg adult):

Brisk walking 47 min
Cycling 31 min
Running 23 min
Yoga 62 min

Is Paneer Butter Masala good for weight loss?

Yes — a good choice

Paneer Butter Masala carries roughly 145 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 Paneer Butter Masala good for muscle gain?

Mainly an energy food

Paneer Butter Masala provides about 7 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 4.8 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 Paneer Butter Masala

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 Paneer Butter Masala

Paneer in a rich, mildly sweet tomato-butter-cream gravy.

Frequently asked questions about Paneer Butter Masala

1 katori paneer butter masala (150 g) contains approximately 218 calories, along with 10.5 g protein, 14.6 g carbohydrates and 13.2 g fat.

1 katori paneer butter masala (150 g) mein lagbhag 218 calorie aur 10.5 g protein hota hai. Isme 14.6 g carbs aur 13.2 g fat bhi hota hai.

1 कटोरी पनीर बटर मसाला (150 ग्राम) में लगभग 218 कैलोरी और 10.5 ग्राम प्रोटीन होता है। इसमें 14.6 ग्राम कार्बोहाइड्रेट और 13.2 ग्राम फैट भी होता है।

100 g of Paneer Butter Masala contains about 145 calories, 7 g protein, 9.7 g carbs and 8.8 g fat.

2 katori works out to roughly 436 calories and 21 g of protein in total.

Yes — a good choice. Paneer Butter Masala carries roughly 145 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.

Paneer Butter Masala contains about 7 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.

Paneer Butter Masala provides roughly 9.7 g of carbohydrates and 7.5 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.

Paneer Butter Masala is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 218 calories in 1 katori paneer butter masala takes brisk walking for about 47 minutes, or cycling for about 31 minutes, or running for about 23 minutes, or yoga for about 62 minutes.

Compare Paneer Butter Masala with other foods

Paneer Butter Masala vs Palak Paneer Paneer Butter Masala vs Paratha Paneer Butter Masala vs Chicken Curry Paneer Butter Masala vs Roti Paneer Butter Masala 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

Trending Indian foods

Chai (Tea)

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Biryani

350 kcal

Curd (Yogurt)

98 kcal

Chana Masala

180 kcal

Rajma

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Dal

120 kcal

Palak Paneer

220 kcal

Pav Bhaji

400 kcal

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.