Paneer Bhurji Calories Calculator
Paneer bhurji — crumbled fresh cottage cheese scrambled with onion, tomatoes, green chillies, and Indian spices — is a high-protein vegetarian staple across North and Central India. A standard 200g serving provides around 440 kcal with 24g of protein. The dish is keto-friendly due to its high fat and protein content with very low carbohydrates at just 6g per 100g. Paneer bhurji is eaten with roti or paratha at breakfast and dinner, and is particularly popular in Delhi, Punjab, and Rajasthan.
Paneer Bhurji Calculator
To burn about 440 kcal you may need roughly:
✨ Healthy Alternative Tips
Paneer Bhurji — Complete India Calorie Guide
Paneer bhurji — crumbled fresh cottage cheese scrambled with onion, tomatoes, green chillies, and Indian spices — is a high-protein vegetarian staple across North and Central India. A standard 200g serving provides around 440 kcal with 24g of protein. The dish is keto-friendly due to its high fat and protein content with very low carbohydrates at just 6g per 100g. Paneer bhurji is eaten with roti or paratha at breakfast and dinner, and is particularly popular in Delhi, Punjab, and Rajasthan.
Portion Size Guide
| Portion | Estimated Calories | Typical Use |
|---|---|---|
| 1 serving (~200g) | ~440 kcal | Standard serving |
| 50g | ~110 kcal | Small portion |
| 100g | ~220 kcal | Per 100g |
| 200g | ~440 kcal | Large portion |
Macronutrient Breakdown per 100g
| Nutrient | Per 100g | Per 1 serving (1 serving (~200g)) |
|---|---|---|
| Calories | 220 kcal | 440 kcal |
| Protein | 12g | 24.0g |
| Carbohydrates | 6g | 12.0g |
| Fat | 16g | 32.0g |
| Fibre | 1g | 2.0g |
Weight Loss Tips for Paneer Bhurji
Paneer bhurji is a protein-rich, low-carb dish — 220 kcal per 100g with 12g of protein and only 6g of carbs. For weight loss, it is an excellent choice when cooked with minimal oil. Use 1 teaspoon of oil for the entire dish and cook on medium heat to preserve the texture without adding unnecessary fat. A 150g portion provides 18g of protein at just 330 kcal — far more filling than paratha or dal at the same calorie level.
Active Lifestyle and Muscle Gain
Paneer bhurji is one of the best vegetarian muscle-building foods in Indian cooking. A 200g serving provides 24g of high-quality casein protein — a slow-digesting protein ideal for muscle recovery overnight. For athletes and gym-goers, paneer bhurji with two whole wheat rotis gives 30g+ of protein at approximately 600 kcal — a solid complete meal. The leucine content in paneer directly stimulates muscle protein synthesis.
Paneer Bhurji in Indian Food Culture
Paneer bhurji occupies a unique space in Indian cuisine — it is neither street food nor restaurant-exclusive. Every home cook has their own version, spiced with family traditions. In Punjabi households, it might be heavy on ghee and green chilli. In Delhi dhabas, it is served sizzling hot with butter naan. In Maharashtra, a squeeze of lemon and fresh coriander transforms it into a lighter, refreshing version. The dish is a practical solution to using up paneer that has been sitting in the fridge — crumbled and cooked quickly, it is protein on demand.
Related Indian Foods
Explore similar Indian dishes and compare their nutrition:
Related Calculators
Use these tools to plan your full meal and daily targets:
FAQs
How many calories in paneer bhurji?
A standard 200g serving of paneer bhurji contains approximately 440 kcal. Per 100g the calorie count is around 220 kcal. Restaurant versions cooked in extra butter or cream may reach 280-320 kcal per 100g. Home-made paneer bhurji with minimal oil sits at 200-230 kcal per 100g.
Is paneer bhurji good for weight loss?
Yes — paneer bhurji is excellent for weight loss due to its high protein and low carbohydrate profile. The protein keeps you full for 3-4 hours, reducing overall calorie intake. Use low-fat paneer and minimal oil to keep the calorie count manageable.
How much protein is in paneer bhurji?
A 200g serving of paneer bhurji contains approximately 24g of protein — one of the highest protein counts for any Indian vegetarian dish. The protein comes entirely from paneer, which contains about 18g of protein per 100g of raw paneer.
Is paneer bhurji keto-friendly?
Yes — paneer bhurji is very keto-friendly. At only 6g of carbohydrates per 100g, with 12g of protein and 16g of fat, it fits perfectly within ketogenic macros. Skip the roti and serve with a green salad for a fully keto-compliant meal.
📊 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.