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Paneer Tikka Masala

Paneer Tikka Masala

Everyday

Paneer Tikka Masala is a classic North Indian dish featuring cubes of paneer (fresh cheese) marinated in spices, grilled, and simmered in a creamy tomato-based sauce. The dish derives its rich flavor from a blend of aromatic spices like garam masala, turmeric, and cumin, while the paneer provides a substantial source of vegetarian protein and calcium. Though often high in fat due to cream or yogurt in the sauce, it remains naturally gluten-free and offers a charred, smoky contrast to milder cheese-based curries.

Macro Impact

A 5.3 oz serving contains 345 calories, 11g protein, 15g carbs, and 27g fat.

Calorie Burn

How long would it take to burn off 345 calories?
Walking3.5 mph, moderate pace
1 hour 20 min
YogaModerate effort, gentle pace
58 min
SwimmingModerate effort, freestyle
44 min
Biking12-14 mph, moderate effort
36 min
StairsStair climbing, moderate pace
40 min
Running5 mph (12 min/mile)
29 min

Nutrition Facts

Serving size5.3 oz (150 g)
Amount per serving
Calories345
% Daily Value*
Total Fat27g
35%
Saturated Fat15g
75%
Trans Fat0g
Polyunsaturated Fat5g
Monounsaturated Fat8g
Cholesterol60mg
20%
Sodium600mg
26%
Total Carbohydrate15g
5%
Dietary Fiber4g
13%
Total Sugars7g
Includes Added Sugars0.8g
2%
Protein11g
Vitamin D0.1mcg
1%
Calcium225mg
17%
Iron2mg
8%
Potassium375mg
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
15 / 275 g
5%
Fiber
4 / 28 g
13%
Sugars
7 g
Added Sugars
1 / 50 g
2%
Soluble Fiber
2 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
27 / 78 g
35%
Monounsaturated
8 / 31 g
24%
Polyunsaturated
5 / 23 g
19%
Saturated
15 / 23 g
64%
Trans
0 g
Cholesterol
60 / 300 g
20%
Omega 3
0 / 5 g
3%
Omega 6
4 / 19 g
23%
Omega 9
8 g
Protein
Protein
11 / 80 g
13%
Amino Acids
Histidine
0 / 3 g
11%
Isoleucine
1 / 2 g
36%
Leucine
1 / 3 g
30%
Lysine
1 / 2 g
38%
Methionine
0 / 1 g
19%
Phenylalanine
0 / 2 g
23%
Threonine
0 / 1 g
38%
Tryptophan
0 / 0 g
38%
Valine
1 / 2 g
33%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
1 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
7%
Riboflavin, B2
1 / 1 mg
38%
Niacin, B3
2 / 15 mg
10%
Pantothenic Acid, B5
1 / 5 mg
9%
Pyridoxine, B6
0 / 1 mg
12%
Biotin, B7
2 / 30 mcg
5%
Cobalamin, B12
1 / 2 mcg
31%
Folate
23 / 400 mcg
6%
Vitamin A
225 / 800 mcg
28%
Vitamin C
6 / 83 mg
7%
Vitamin D
0 / 15 mcg
1%
Vitamin E
1 / 15 mg
5%
Vitamin K
8 / 105 mcg
7%
Minerals
Calcium
225 / 1k mg
23%
Copper
0 / 1 mg
17%
Iron
2 / 13 mg
12%
Magnesium
30 / 370 mg
8%
Manganese
0 / 2 mg
7%
Phosphorous
180 / 700 mg
26%
Potassium
375 / 3k mg
13%
Selenium
15 / 55 mcg
27%
Sodium
600 / 2.3k mg
26%
Zinc
2 / 10 mg
16%
Chromium
3 / 30 mcg
10%
Molybdenum
3 / 45 mcg
7%
Iodine
23 / 150 mcg
15%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
98 g
Caffeine
0 mg
Choline
23 mg
Taurine
0 mg

References

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

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