Paneer Tikka Calories Calculator
Paneer tikka is India's most popular vegetarian tandoor dish — cubes of Indian cottage cheese marinated in yogurt and spices, skewered with bell peppers and onions, and cooked in a tandoor oven. A 150g serving delivers approximately 345 kcal with 24g of protein.
Paneer Tikka Calculator
To burn about 230 kcal you may need roughly:
✨ Healthy Alternative Tips
Paneer Tikka — India Calorie Guide
Paneer Tikka is a well-loved Indian food enjoyed across the country. The calorie content per 100g is 230 kcal, with 16g protein, 8g carbohydrates, and 15g fat. Serving size is typically 1 serving (~150g). Restaurant and home-cooked versions can vary depending on oil quantity, preparation method, and ingredients used.
Portion Size Guide
| Portion | Est. Calories | Notes |
|---|---|---|
| Small serving (~75g) | ~172 kcal | Light portion |
| Standard (1 serving (~150g)) | ~345 kcal | Typical serving |
| Large serving (~200g) | ~460 kcal | Restaurant generous |
Macronutrient Breakdown per 100g
| Nutrient | Per 100g |
|---|---|
| Calories | 230 kcal |
| Protein | 16g |
| Carbohydrates | 8g |
| Fat | 15g |
Weight Loss Tips
When tracking calories, the key variable for Paneer Tikka is portion control and cooking method. Home-cooked versions with measured oil are typically 20–30% lower in calories than restaurant servings. For weight loss, keep your serving to the standard portion and balance the meal with high-fiber vegetables or a protein side. Avoid extra ghee, cream, or fried accompaniments that can double the calorie count of the meal.
Muscle Gain and Active Lifestyle
Paneer Tikka provides excellent protein suitable for muscle building and recovery. With 16g of protein per 100g, it is one of the stronger protein sources in Indian cuisine.
India-Specific Context
Paneer Tikka is deeply embedded in Indian food culture. Preparation styles, serving sizes, and spice levels vary significantly by region — from milder versions in the south to boldly spiced preparations in the north and west. Understanding the calorie range for your regional version helps you track more accurately, since a restaurant serving in Mumbai may differ from a home portion in Delhi or a street-food version in Kolkata.
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FAQs
How many calories in paneer tikka?
A 150g serving of paneer tikka contains approximately 345 kcal with 24g of protein. Per 100g, paneer tikka provides 230 kcal — primarily from the fat content of paneer.
Is paneer tikka good for muscle gain?
Yes — paneer tikka is an excellent high-protein vegetarian option. The combination of paneer protein with the yogurt marinade provides a complete protein source suitable for muscle building in a vegetarian diet.
How do I use the Paneer Tikka calories calculator?
Enter your portion size in grams. The calculator shows calories, protein, carbs, and fat in real time. Use the Burn This Food section to see how much activity burns your portion. Click Full Food Detail for a complete nutrition breakdown.
What is the difference between home-cooked and restaurant Paneer Tikka?
Home-cooked versions typically use less oil and butter than restaurant servings, resulting in 20–35% fewer calories. Restaurant portions are also often larger. Use the calculator at your specific portion weight for the most accurate estimate.
📊 Data source note: Nutrition values are estimates based on standard Indian 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.