Paneer Tikka Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of paneer tikka contains 185 calories, 6.5g protein, 24.5g carbs, and 7.2g fat. Paneer Tikka is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 185 kcal | 9% |
| Protein | 6.5g | 13% |
| Carbohydrates | 24.5g | 9% |
| Total Fat | 7.2g | 9% |
| Fiber | 1.2g | 4% |
| Sodium | 290.0mg | 13% |
| Potassium | 3.0mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 130.0mg | 722% |
| Magnesium | 1.0mg | 0% |
| Zinc | 110.0mg | 1000% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.07mcg | 0% |
| Phosphorus | 45.0mg | 4% |
Is Paneer Tikka Good for You?
Paneer Tikka is a nutritious dish that provides solid protein and essential minerals, making it a worthwhile addition to a balanced diet. Each 100g serving delivers 6.5g of protein (13% Daily Value) for muscle support, along with 130mg of iron (722% Daily Value) for oxygen transport and energy production. However, it is relatively high in sodium at 290mg per serving, so portion control matters for those monitoring salt intake.
Key Health Benefits of Paneer Tikka
High in Iron for Energy and Oxygen Transport — At 130mg of iron per 100g (722% Daily Value), Paneer Tikka is an exceptional source of this mineral. Iron is critical for forming hemoglobin, helping your body deliver oxygen to cells and combat fatigue.
Solid Protein Content Supports Muscle Maintenance — With 6.5g of protein per 100g (13% Daily Value), it is a decent source for muscle repair and recovery. This makes it particularly valuable for active individuals or those looking to maintain lean muscle mass.
Rich in Zinc for Immune Function — Providing 110mg of zinc per 100g (1000% Daily Value), Paneer Tikka delivers exceptional immune system support. Zinc plays a crucial role in wound healing and maintaining healthy skin and tissues.
Moderate Calorie Profile for Portion Flexibility — At 185 calories per 100g (9% Daily Value), it is a relatively moderate-calorie food that can fit into various eating patterns. This allows for satisfying portions without excessive caloric intake.
Contains Dietary Fiber for Digestive Health — The 1.2g of fiber per serving (4% Daily Value) contributes to digestive regularity and gut health. While not exceptionally high in fiber, this nutrient supports satiety and stable blood sugar levels.
How Does Paneer Tikka Compare?
Paneer Tikka stands out from similar Indian appetizers like samosas due to its superior protein content and lower overall calorie density. While samosas are typically fried and more calorie-dense, Paneer Tikka is often grilled or baked, making it a leaner choice. Its impressive iron and zinc levels give it a nutritional edge for mineral intake compared to other paneer-based dishes.
Frequently Asked Questions
How many calories is in paneer tikka?
Paneer Tikka contains 185 calories per 100g serving. A typical restaurant portion (around 150-200g) would provide roughly 275-370 calories, though this varies depending on the cooking method and marinade used.
Is paneer tikka good for weight loss?
Paneer Tikka can support weight loss when prepared with minimal oil and consumed in controlled portions. Its protein content (6.5g per 100g) promotes satiety, helping you feel fuller longer, though you should account for the 185 calories per 100g in your daily intake.
Does paneer tikka have high iron content?
Yes, Paneer Tikka is exceptionally high in iron, providing 130mg per 100g, which is 722% of the Daily Value. This makes it an outstanding choice for preventing iron deficiency and supporting energy levels, particularly for vegetarians and vegans.
Can I eat paneer tikka on a low-sodium diet?
Paneer Tikka contains 290mg of sodium per 100g (13% Daily Value), which is moderate but notable for those restricting salt intake. You can enjoy it as part of a low-sodium diet by preparing it at home with less salt or selecting lightly seasoned versions from restaurants.
How should I store leftover paneer tikka?
Store leftover Paneer Tikka in an airtight container in the refrigerator for up to 3-4 days. It can be reheated gently in the oven or microwave, though it is best enjoyed fresh to maintain its texture and flavor.
How to Track Paneer Tikka Nutrition with Gram
The Gram app makes logging Paneer Tikka effortless by using AI food scanning—simply photograph your plate and the app instantly identifies the dish and portion size. You’ll immediately see a complete nutrient breakdown including protein, iron, zinc, and sodium, allowing you to monitor how it fits into your daily nutrition targets. Whether you’re eating restaurant Paneer Tikka or a homemade version, Gram adjusts nutrition data based on preparation methods to give you the most accurate tracking experience.
Frequently Asked Questions
How many calories is in paneer tikka?
Paneer Tikka contains 185 calories per 100g serving. A typical restaurant portion (around 150-200g) would provide roughly 275-370 calories, though this varies depending on the cooking method and marinade used.
Is paneer tikka good for weight loss?
Paneer Tikka can support weight loss when prepared with minimal oil and consumed in controlled portions. Its protein content (6.5g per 100g) promotes satiety, helping you feel fuller longer, though you should account for the 185 calories per 100g in your daily intake.
Does paneer tikka have high iron content?
Yes, Paneer Tikka is exceptionally high in iron, providing 130mg per 100g, which is 722% of the Daily Value. This makes it an outstanding choice for preventing iron deficiency and supporting energy levels, particularly for vegetarians and vegans.
Can I eat paneer tikka on a low-sodium diet?
Paneer Tikka contains 290mg of sodium per 100g (13% Daily Value), which is moderate but notable for those restricting salt intake. You can enjoy it as part of a low-sodium diet by preparing it at home with less salt or selecting lightly seasoned versions from restaurants.
How should I store leftover paneer tikka?
Store leftover Paneer Tikka in an airtight container in the refrigerator for up to 3-4 days. It can be reheated gently in the oven or microwave, though it is best enjoyed fresh to maintain its texture and flavor.
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Nutrition data sourced from USDA FoodData Central. Track paneer tikka and thousands of other foods with the Gram app.