Nutritional Facts of Kadai Paneer Subzi

This calorie page has been viewed 2657 times Last Updated : May 27,2019

Mughlai Subzis / Curries
Easy Vegetarian Curry
Karwa Chauth
Kadai Paneer Subzi

How many calories does one serving of Kadai Paneer Subzi have?

One  serving of Kadai Paneer Subzi gives 325 calories. Out of which carbohydrates comprise 51 calories, proteins account for 44 calories and remaining calories come from fat which is 230 calories.  One  serving of Kadai Paneer Subzi provides about 16 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See kadai paneer sabzi recipe. Kadai paneer is popluar north Indian subzi and also found in all restuarants serving Punjabi Food. For paneer lovers, this is a sheer delight. 

Is Kadai Paneer Subzi healthy?

Yes, kadai paneer subzi is helathy. Made of paneer, onions, garlic, ginger, capsicum, coriander and Indian spices. 

Let's understand the Ingredients. 

Paneer : Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetes. Great for weight loss and read the interesting article on is paneer good for you?  

Onions : Yes, its a great Anti Oxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions

Coriander (kothmir, dhania) : The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of RBC in our blood. Good for reducing cholesterol and for diabetics. Read 9 benefits of coriander to understand details. 

Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Read here for complete benefits of garlic

Ginger : Ginger is an effective cure for congestion, sore throat, cold and cough. It aids digestion. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. See here for 16 Super Health Benefits of Adrak, Ginger.

Dried Fenugreek Leaves ( Kasuri Methi) :  Kasuri Methi gives only 4 calories from a tbsp. Dried Fenugreek Leaves is low on carb count. Kasuri Methi adds on some fiber. It is a healthy addition for weight watchersdiabeteshealthy heart, kids, adults, senior citizen and many more. See detailed benefits of dried fenugreel leaves kasuri methi

Can diabetics, heart patients and over weight individuals have kadia paneer subzi?

Yes, they can. Paneer is low in carbohydrates and high in protein and gets digested slowly. This is the reason why it does not shoot up the blood glucose levels, and is good for people with diabetes. Potassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. 

Can healthy individuals have kadia paneer subzi?

Yes! It's very healthy. Those who want to watch their weight should opt for low calorie paneer

What to have with kadia paneer subzi?

Now that you have chosen a healthy vegetable, then we need to pair it for you. So have it with a bajra roti, jowar roti and whole wheat roti to make a healthy combination.

Bajra Roti

Bajra Roti

kadia paneer subzi is good for

1. Healthy Lifestyle

2. Diabetics

3. Heart Patients

4. Weight Gain

5. Kids

Kadai Paneer Subzi is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

2. Vitamin C :  Vitamin C is a great defence against coughs and colds.

3. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin.

4. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydatre metabolism, prevents heart diseases and helps produce red blood cells.

5. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

6. Phosphorous Phosphorous works closely with calcium to build bones. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 325 calories that come from one serving of Kadai Paneer Subzi?

Walking (6 kmph) = 1 hr 38 mins

Running (11 kmph) = 33 mins

Cycling (30 kmph) = 43 mins       

Swimming (2 kmph) = 56 mins

Note: These values are approximate and calorie burning differs in each individual.

Click here to view Kadai Paneer Subzi recipe
Value per per serving% Daily Values
Energy325 cal16%
Protein11.1 g20%
Carbohydrates12.7 g4%
Fiber2.6 g10%
Fat25.5 g39%
Cholesterol0 mg0%
Vitamin A990.1 mcg21%
Vitamin B1 (Thiamine)0.4 mg40%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C79.5 mg199%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)35.8 mcg18%
Calcium402.6 mg67%
Iron0.9 mg4%
Magnesium16 mg5%
Phosphorus231.9 mg39%
Sodium15.6 mg1%
Potassium216.5 mg5%
Zinc0 mg0%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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