Nutritional Facts of Paneer Korma

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Paneer Korma
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How many calories does one serving of Paneer Korma have?

One serving of Paneer Korma  gives 330 calories. Out of which carbohydrates comprise 37 calories, proteins account for 42 calories and remaining calories come from fat which is 251 calories.  One serving of Paneer Korma provides about 16 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See here for  Paneer Korma Calories.  Pamper your senses with this aromatic and rich korma of soft, succulent paneer cubes in a tangy onion-tinged tomato gravy. The accents of cardamom and the abundance of fresh cream make the Paneer Korma a true luxury. Serve hot with any puri, roti or pulao of your choice, to make a special occasion much more special.

Is Paneer Korma healthy?

Yes and No, depending who is having it. Made of paneer, fresh cream and Indian spices.

Let's understand the Ingredients of  Paneer Korma.

What's good in Paneer Korma.

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 (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

Turmeric Powder (Haldi) : Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation.  Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients.  It is known to be a good brain food and keep diseases like Alzheimer’s at bay. See here for detailed turmeric benefits

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. 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 red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

Benefits of Cardamom, Elaichi : Cardamom has essential oil which is known to be effective is killing bacteria. This antimicrobial power of cardamom helps in relieving some stomach rpoblems like stomachache, cramps, flatulence etc. The sweet yet strong aroma of cardamom makes it perfect to control Halitosis (bad breath). The mineral manganese in cardamom may help in the lower blood sugar levels and good for diabetics. See detailed benefits of cardamom.

Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

Fresh Cream : 1 tbsp of fresh cream (15 gm) provides around 18 calories, out of which 16 calories result from saturated fat. Till late, saturated fat was always looked upon as that evil fat which would lead to high cholesterol levels and strokes. Offhand, studies have revealed no such association. So, the next question that arises is “Are saturated fats healthy then?” What’s more important is to look at your diet in totality. Fats, in reality, will keep you full for long time and avoid bingeing and weight gain. And yes, the body for absorption of fat-soluble vitamins like vitamin A, D, E and K, needs some amounts of fat. 

What's problem in Paneer Korma.

Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oilcanola oilcoconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil

Can diabetics, heart patients and over weight individuals have Paneer Korma?

Yes they can with a small change. Then we need to change full fat paneer and use low fat paneer and you can only then have this Korma. 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 diabetesgood for your heart and build immunity. 

Low Fat Paneer ( How To Make Low Fat Paneer)

Low Fat Paneer ( How To Make Low Fat Paneer)

Can healthy individuals have Paneer Korma?

Yes, you can enjoy it with bajra roti, jowar rotiradish nachni roti recipe , basic ragi roti recipe, and whole wheat roti to make a healthy combination.

Roti
Whole wheat Roti

Paneer Korma is good for

1. Healthy Recipes Lifestyle

2. Weight Loss subzis

3. Diabetic Subzis

4. Healthy Heart Subzis

5. Pregnancy 

6. Kids weight loss

How to burn 330 calories that come from one serving of Paneer Korma?

Walking (6 kmph) = 1 hour 39 mins 

Running (11 kmph) = 33 mins 

Cycling (30 kmph) = 44 mins 

Swimming (2 kmph) = 57 mins

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

Value per per serving% Daily Values
Energy330 cal16%
Protein10.4 g19%
Carbohydrates9.3 g3%
Fiber0.5 g2%
Fat28 g42%
Cholesterol0 mg0%
VITAMINS
Vitamin A476.5 mcg10%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C10 mg25%
Vitamin E
Folic Acid (Vitamin B9)7.7 mcg4%
MINERALS
Calcium374.3 mg62%
Iron0.3 mg1%
Magnesium5.7 mg2%
Phosphorus214.6 mg36%
Sodium7.7 mg0%
Potassium69.2 mg1%
Zinc0.1 mg1%
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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