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Matar Paneer

Matar Paneer

EverydayCooked

Matar paneer is a classic North Indian curry combining soft paneer (fresh cheese) and green peas in a spiced tomato-based sauce. This vegetarian dish provides balanced nutrition through the paneer’s high-quality dairy protein and calcium paired with the peas’ plant-based protein and fiber. The aromatic sauce typically features turmeric, cumin, and garam masala, contributing both flavor complexity and potential anti-inflammatory benefits from its spice profile.

Macro Impact

A 4.6 oz serving contains 189 calories, 7g protein, 7g carbs, and 14g fat.

Calorie Burn

How long would it take to burn off 189 calories?
Walking3.5 mph, moderate pace
44 min
YogaModerate effort, gentle pace
32 min
SwimmingModerate effort, freestyle
24 min
Biking12-14 mph, moderate effort
19 min
StairsStair climbing, moderate pace
22 min
Running5 mph (12 min/mile)
16 min

Nutrition Facts

Serving size4.6 oz (130 g)
Amount per serving
Calories189
% Daily Value*
Total Fat14g
18%
Saturated Fat8g
39%
Trans Fat0.3g
Polyunsaturated Fat2g
Monounsaturated Fat4g
Cholesterol59mg
20%
Sodium455mg
20%
Total Carbohydrate7g
3%
Dietary Fiber3g
12%
Total Sugars3g
Includes Added Sugars0g
0%
Protein7g
Vitamin D1mcg
7%
Calcium260mg
20%
Iron3mg
14%
Potassium390mg
8%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
7 / 275 g
3%
Fiber
3 / 28 g
12%
Sugars
3 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
14 / 78 g
18%
Monounsaturated
4 / 31 g
12%
Polyunsaturated
2 / 23 g
10%
Saturated
8 / 23 g
33%
Trans
0 g
Cholesterol
59 / 300 g
20%
Omega 3
0 / 5 g
3%
Omega 6
2 / 19 g
8%
Omega 9
4 g
Protein
Protein
7 / 80 g
9%
Amino Acids
Histidine
0 / 3 g
6%
Isoleucine
0 / 2 g
22%
Leucine
1 / 3 g
23%
Lysine
1 / 2 g
29%
Methionine
0 / 1 g
15%
Phenylalanine
0 / 2 g
22%
Threonine
0 / 1 g
22%
Tryptophan
0 / 0 g
29%
Valine
0 / 2 g
21%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
11%
Riboflavin, B2
0 / 1 mg
22%
Niacin, B3
1 / 15 mg
4%
Pantothenic Acid, B5
1 / 5 mg
10%
Pyridoxine, B6
0 / 1 mg
10%
Biotin, B7
2 / 30 mcg
7%
Cobalamin, B12
1 / 2 mcg
27%
Folate
52 / 400 mcg
13%
Vitamin A
390 / 800 mcg
49%
Vitamin C
5 / 83 mg
6%
Vitamin D
1 / 15 mcg
9%
Vitamin E
1 / 15 mg
4%
Vitamin K
7 / 105 mcg
6%
Minerals
Calcium
260 / 1k mg
26%
Copper
0 / 1 mg
14%
Iron
3 / 13 mg
20%
Magnesium
26 / 370 mg
7%
Manganese
0 / 2 mg
13%
Phosphorous
260 / 700 mg
37%
Potassium
390 / 3k mg
13%
Selenium
10 / 55 mcg
19%
Sodium
455 / 2.3k mg
20%
Zinc
2 / 10 mg
21%
Chromium
3 / 30 mcg
9%
Molybdenum
7 / 45 mcg
14%
Iodine
33 / 150 mcg
22%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
101 g
Caffeine
0 mg
Choline
20 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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