Nutritional Facts of Paneer Tikka Kathi Rolls

This calorie page has been viewed 3018 times Last Updated : Aug 15,2019

Punjabi Swadisht Nashta
Punjabi Paneer Delicacies
Paneer Tikka Kathi Rolls

How many calories does one Paneer Tikka Kathi Rolls have?

One Paneer Tikka Kathi Rolls gives 73 calories. Out of which carbohydrates comprise 53 calories, proteins account for 14 calories and remaining calories come from fat which is 8 calories.  One Paneer Tikka Kathi Rolls provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Paneer Tikka Kathi Rolls for diabetics, heart patients and overweight individuals.

Paneer Tikka Kathi Rolls recipe is super healthy for all. Let me explain this. We have used low fat paneer and low fat curds in this recipe. So this recipe is better for diabetics than Paneer Tikka Kathi rolls made from full fat paneer and curds. 

Let's understand the ingredients.

What's good.

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 diabetesPotassium 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. Great for weight loss and read the interesting article on is paneer good for you?

Onions : Yes, its a great antioxidant. 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.


Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 


Whole Wheat flour : Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Vitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.

These rolls can be had by themselves as they contain a marinade and are pretty filling. Two rolls makes a healthy meal which is a combination of complex carbohydrates and protein. 


Paneer Tikka Kathi Roll is good for

1. Weight Loss

2. Diabetics 

3. Heart Patients

4. Healthy Lifestyle

5. Building bones

6. Protects nerves


Paneer Tikka Kathi Rolls is high in

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


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 73 calories that come from Paneer Tikka Kathi Rolls?

Walking (6 kmph) = 22 mins

Running (11 kmph) = 7 mins

Cycling (30 kmph) = 10 mins       

Swimming (2 kmph) = 13 mins

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


Value per per roll% Daily Values
Energy73 cal4%
Protein3.5 g6%
Carbohydrates13.3 g4%
Fiber2.1 g8%
Fat0.9 g1%
Cholesterol0 mg0%
Vitamin A170.6 mcg4%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C12.2 mg30%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)8.1 mcg4%
Calcium76.6 mg13%
Iron0.8 mg4%
Magnesium28.1 mg8%
Phosphorus66.4 mg11%
Sodium25.9 mg1%
Potassium69.3 mg1%
Zinc0.3 mg3%
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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