Chicken, mutton, fish and egg dishes
Calories in Keema Matar
One bowl of keema matar has about 457 kcal, with 29 g of protein, 21.5 g of carbohydrate and 28 g of fat. The Indian Nutrient Databank works it out from a single large bowl: 100 g of minced meat and 100 g of green peas cooked with onion, tomato and 1 tablespoon of oil. A smaller helping has proportionally less.
Nutrition in 1 bowl of keema matar
| Nutrient | 1 bowl of keema matar | 2 bowls of keema matar |
|---|---|---|
| Energy | 457 kcal | 914 kcal |
| Protein | 29 g | 58 g |
| Carbohydrate (available) | 21.5 g | 43 g |
| Total fat | 28 g | 56 g |
| Dietary fibre | 10.2 g | 20.4 g |
| Sugars | 6.3 g | 12.6 g |
Of this energy, about 19% comes from carbohydrate, 56% from fat and 26% from protein.
1 bowl of keema matar is about 22% of the daily energy requirement of a sedentary adult man and 28% of a sedentary adult woman's (ICMR-NIN, 2020).
These figures are from the Indian Nutrient Databank (INDB), which calculates each dish from a standard recipe using Indian food composition data. They describe that recipe and that serving: a larger portion, or more oil, ghee or sugar, gives more. Source: Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM. Development of an Indian Food Composition Database. Current Developments in Nutrition. 2024;8(7):103790 (Indian Nutrient Databank, INDB).
What this figure covers
This is a recipe for one, and a generous one: 100 g of keema, 100 g of fresh green peas, 50 g of onion, 50 g of tomato and 1 tablespoon of oil all end up in the same bowl. With equal weights of mince and peas it is as much a vegetable dish as a meat one, which sets it apart from most keema served outside, where peas are a garnish. At home it is often one of two or three dishes, and people take a few spoonfuls with roti. Half this bowl is about 228 kcal, and that is the figure to use for a helping of that kind.
Fat supplies 56% of the energy, protein 26% and carbohydrate 19%. Mince is often fattier than whole cuts, because trimmings are ground in with the lean, and that is where most of the 28 g of fat comes from, together with the tablespoon of oil. The 29 g of protein is shared between the meat and the peas. The peas also supply most of the carbohydrate and are the reason the bowl carries 10.2 g of fibre, which is unusual for a meat dish.
What goes into one serving
The recipe INDB analysed makes 1 bowl. These are its main ingredients; spices, salt and water are left out.
| Ingredient | In the recipe | In 1 bowl of keema matar |
|---|---|---|
| Green peas (fresh) | 100 g | 100 g |
| Tomato | 50 g | 50 g |
| Onion | 50 g | 50 g |
| Oil | 1 tbsp | 1 tbsp |
| Minced meat (keema) | 100 g | 100 g |
What changes the number
- 01
How fatty the mince is
Keema ground from lean leg meat and keema ground with fat and trimmings look similar raw and differ a great deal in the pan. If a pool of fat collects as the mince browns, the bowl will be at or above this figure; lean mince will be below it.
- 02
Oil used for the masala
The recipe uses 1 tablespoon of oil for one bowl. Mince releases its own fat, so much of that oil is optional. An additional teaspoon of ghee on top would bring the bowl to about 502 kcal.
- 03
Peas to mince
Here peas and mince are equal at 100 g each. More peas and less keema lowers the fat and raises the fibre; a restaurant keema with only a scattering of peas does the opposite.
- 04
Which meat is minced
The source lists minced meat without naming the animal. Chicken mince is generally leaner than mutton mince, so a chicken keema matar cooked the same way would usually be lower in fat.
How keema matar compares
Other dishes of the same kind, one serving each, lightest first. Serving sizes differ, so read the serving before the number.
| Dish | One serving | Energy (kcal) | Protein (g) |
|---|---|---|---|
| Fish Tikka | 1 piece of fish tikka | 42 | 5.7 |
| Mutton Seekh Kebab | 1 mutton seekh kebab | 60 | 5.1 |
| Boti Kebab | 1 boti kebab | 73 | 5 |
| Egg Curry | 1 bowl of egg curry | 178 | 8.2 |
| Tandoori Fish | 1 piece of tandoori fish | 224 | 26.1 |
| Fish Curry | 1 bowl of fish curry | 282 | 22.3 |
| Afghani Chicken | 1 plate of Afghani chicken | 287 | 29.7 |
| Prawn Curry | 1 bowl of prawn curry | 313 | 24.4 |
| Chicken Curry | 1 bowl of chicken curry | 320 | 29.2 |
| Rogan Josh | 1 bowl of rogan josh | 329 | 22.6 |
| Bengali Fish Curry | 1 bowl of Bengali fish curry | 340 | 22.5 |
| Butter Chicken | 1 serving of butter chicken | 377 | 30.1 |
| Keema Matar | 1 bowl of keema matar | 457 | 29 |
| Chicken Korma | 1 bowl of chicken korma | 513 | 34.1 |
In a meal and in a day
A full bowl is about 22% of a sedentary man's daily energy requirement and 28% of a woman's, and that is before pav, roti or paratha. It is a substantial dish: 29 g of protein and 10.2 g of fibre in one bowl means it can carry a meal with just plain roti and some salad. Two bowls would be 914 kcal and 56 g of fat. For most people half a bowl, about 228 kcal, with roti and a bowl of curd is a balanced plate. With buttered pav, as it is sold at street stalls, the bread and butter add considerably.
Ways to keep it lighter
- Ask the butcher for lean mince, or mince trimmed leg meat at home.
- Brown the keema first and pour off the fat it releases before adding the masala.
- Start the onions in a teaspoon of oil and let the mince supply the remaining fat.
- Raise the peas, or add chopped spinach or methi, and cut the keema a little.
- Eat it with plain roti instead of buttered pav or paratha.
Before you rely on the number
One bowl has 28 g of fat, part of it the saturated fat of the mince, and keema is usually well salted, so it is a dish where portion matters. The half-bowl figure of 228 kcal is the realistic one for most meals. Anyone with heart disease, high blood pressure, raised cholesterol or gout should follow the advice of their doctor or dietitian on red meat and salt.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
Keema Matar: common questions
How much protein is in keema matar?
About 29 g in a full bowl made with 100 g of mince and 100 g of peas, which is 26% of the energy. Both the meat and the peas contribute, though the meat provides most of it. Two bowls would give 58 g.
How many calories are in half a bowl of keema matar?
About 228 kcal. The full bowl of 457 kcal is a large single-dish portion; when keema matar is eaten with roti alongside dal or a vegetable, half a bowl is the more typical helping. Two full bowls come to 914 kcal.
Is keema matar higher in calories than rogan josh?
Yes, per bowl in these recipes: 457 kcal against 329 kcal. The keema bowl contains 100 g of peas on top of 100 g of meat and uses a full tablespoon of oil. It also has more protein, 29 g against 22.6 g.
Is keema matar good for weight loss?
It is filling, with plenty of protein and fibre, but energy-dense: 56% of the energy is fat. A half bowl made with lean mince and little oil suits a controlled diet much better than a full bowl with pav. In the end the body responds to total calories in and out, not to a particular dish.
The recipe, the ingredients and related reading
Keema Matar
The recipe on this site, step by step.
Green peas (fresh): nutrition per 100 g
Nutrients per 100 g, from IFCT 2017.
Tomato: nutrition per 100 g
Nutrients per 100 g, from IFCT 2017.
Onion: nutrition per 100 g
Nutrients per 100 g, from IFCT 2017.
High-Protein Indian Diet: Veg & Non-Veg Food List + Plan
The portion-by-portion answer, in the NNWA journal.
Indian food calorie chart: household portions, not per 100 g
The portion-by-portion answer, in the NNWA journal.
Indian food calorie counter
Add up a whole plate in rotis, katoris and cups.
Calories in every dish
All the cooked dishes, with calories per serving.
Learn to read a plate
Certification in Nutrition
Estimating what is on a plate and turning it into a meal plan is taught in this NNWA course.