Calories in Matar Paneer

This is a big bowl. The recipe behind the figure puts 100 g of green peas, 50 g of paneer, 50 g of tomato and 50 g of onion into a single serving and cooks them in 1 tablespoon of oil. A katori at home, served alongside dal and another sabzi, may hold a good deal less. The size of the serving is one reason matar paneer is the heaviest bowl of sabzi in this comparison at 374 kcal; only the plate of paneer tikka, at 412 kcal, is higher. The figure belongs to this recipe and this serving size.

Three things supply the energy: the oil, the paneer and the peas. Fat provides 52% of it: 21.5 g, drawn from both the tablespoon of oil and the paneer, with the paneer's share partly saturated. Carbohydrate, mostly from the peas, provides 28%. Protein provides 20%, and at 18.3 g a bowl it is the highest of any bowl of sabzi here, because peas and paneer both contribute. The peas are also responsible for most of the 9.2 g of fibre. This is a dish that brings a lot of everything, energy included.

One bowl is about 18% of a sedentary man's daily energy requirement and 23% of a woman's, so it should be treated as the main dish, not a side. With 18.3 g of protein and 9.2 g of fibre it earns that place; a meal of matar paneer and roti does not need a dal as well. The peas bring 25.8 g of carbohydrate, so the roti or rice can be scaled back. Two bowls reach 748 kcal and 43 g of fat, which is a heavy meal before any roti is counted.

A full bowl of matar paneer carries 21.5 g of fat, some of it the saturated fat of paneer, and the gravy is salted as well. For most people the practical caveat is portion size: this bowl is large, and a restaurant matar paneer adds cream and butter on top. People who have been asked to limit fat or salt for cholesterol, blood pressure or a heart condition should take the portion their doctor or dietitian recommends.