Matar Paneer Calories Calculator
Matar paneer is North India's most nutritionally balanced everyday paneer dish — green peas and cottage cheese simmered in a tangy tomato-onion gravy spiced with cumin, coriander, and garam masala. A 200g serving delivers approximately 310 kcal with 18g of protein and 6g of fiber, combining the complete protein of paneer with the plant fiber and iron of fresh green peas.
Matar Paneer Calculator
To burn about 310 kcal you may need roughly:
📊 Data source note: Nutrition values are estimates based on standard food composition databases and common recipe data. Actual values vary by cooking method, oil quantity, ingredient brand, and serving size. See our Data Sources and Methodology pages.
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Matar Paneer — Complete India Calorie Guide
Matar paneer is distinctive among paneer curries for the nutritional contribution of green peas. A 200g serving provides 6g of dietary fiber, which is higher than most Indian vegetarian curries. Green peas also contribute plant protein (approximately 5g per 100g), B vitamins, and iron. The tomato-onion base adds lycopene and vitamin C. Per 100g, the dish provides 155 kcal — lighter than most paneer preparations because peas replace some of the calorie-dense paneer volume.
The calorie content of matar paneer varies primarily with the oil used in the masala and whether cream or butter is added as a finishing touch. A plain matar paneer with two teaspoons of oil and no cream is approximately 280 kcal per 200g. Adding one tablespoon of butter as a finishing touch adds 100 kcal. Restaurant versions frequently add butter and cream, pushing the same serving to 380–420 kcal.
Portion Size Guide
| Portion | Estimated Calories | Typical Use |
|---|---|---|
| Small / diet portion (100g) | ~155 kcal | Calorie control |
| Standard serving (200g) | ~310 kcal | Home lunch/dinner |
| Restaurant large (260g) | ~400 kcal | Restaurant order |
| With 2 rotis | ~510 kcal | Complete meal |
Macronutrient Breakdown per 100g
| Nutrient | Per 100g | Per 1 serving (~200g) |
|---|---|---|
| Calories | 155 kcal | 310 kcal |
| Protein | 9g | 18.0g |
| Carbohydrates | 12g | 24.0g |
| Fat | 8g | 16.0g |
| Fibre | 3g | 6.0g |
Weight Loss Tips for Matar Paneer
Matar paneer is one of the better paneer dishes for weight management. Use two teaspoons of oil instead of three for the masala, skip cream entirely, and increase pea content relative to paneer to add volume with fewer calories. A 200g serving cooked this way is approximately 280 kcal with 15g of protein — very filling due to the fiber from peas. Pair with two phulka rotis for a complete meal at around 500 kcal.
Active Lifestyle and Muscle Gain
The combination of paneer and peas in matar paneer creates a complementary protein profile — paneer's casein complements the amino acid profile of peas' plant protein. For muscle gain, increase the paneer content to 120g per 200g serving and use whole milk paneer for higher calorie density. Pairing with one cup of rice post-workout creates a well-balanced recovery meal with 28g protein and adequate carbohydrates.
Cooking Tips and Preparation
Region: North India (Punjab / UP) · Best paired with: Phulka roti or steamed rice · Method: Tomato-onion masala with paneer and green peas
Fresh green peas produce a naturally sweeter, more vibrant matar paneer than frozen peas — use fresh peas in season (October to March). Fry the onion-tomato masala until the oil separates completely before adding peas and paneer. Add peas to the masala first (they need 5 minutes of cooking) before adding paneer (which only needs 2–3 minutes). This prevents the paneer from becoming rubbery.
Common Mistakes to Avoid
Adding paneer too early is the most common mistake — it toughens with prolonged heat. Another error is under-cooking the tomato masala, resulting in a raw, acidic flavour. If using frozen peas, thaw them first and reduce cook time; frozen peas added directly to the pot release water and can thin the gravy excessively.
Matar Paneer in Indian Food Culture
Matar paneer is a quintessentially North Indian winter dish, when fresh green peas flood markets from October through February. In Punjabi homes it appears on weekly menus during winter months, paired with phulka rotis for lunch. The dish has been adopted across India and is a staple of Indian restaurant menus worldwide — one of the safest and most universally liked vegetarian options for those unfamiliar with regional Indian food.
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FAQs
How many calories in matar paneer?
A 200g serving of matar paneer contains approximately 310 kcal. Home-cooked versions with controlled oil are 280–320 kcal; restaurant versions with extra butter can reach 380 kcal.
Is matar paneer good for muscle gain?
Matar paneer is excellent for vegetarian muscle building. Paneer provides slow-digesting casein protein while peas add plant protein, fiber, and iron. Combined with roti or rice it makes a nutritionally complete muscle-support meal.
What is the best way to cook Matar Paneer for weight loss?
For weight loss, focus on reducing oil and fat content: use minimal ghee or oil, avoid cream-based additions, and control portion size. Pair Matar Paneer with high-fiber accompaniments like salad or dal to slow digestion and prolong satiety.
How does Matar Paneer compare to similar Indian dishes in calories?
Matar Paneer provides 155 kcal per 100g, placing it in the moderate calorie range for Indian dishes. For reference, plain cooked rice is approximately 130 kcal per 100g and chicken curry is approximately 150 kcal per 100g.
Is Matar Paneer suitable for diabetics?
Matar Paneer contains 12g of carbohydrates per 100g. Diabetics should monitor portion size and pair with high-fiber accompaniments to slow glucose absorption. Consult your doctor or dietitian for personalised guidance.
Nutritional data based on standard Indian recipes and ICMR food composition tables. Values vary by preparation method, regional variation, and portion size. Use as a general guide only.