How many calories are in 100g of paneer tikka masala?

January 5, 2026 •

4 min read

The calorie count for 100g of paneer tikka masala varies significantly depending on the recipe and ingredients used. On average, you can expect a typical serving to contain between 190 and 250 calories, but this can change based on preparation.

Quick Summary

Calorie content in paneer tikka masala depends heavily on preparation, with a typical 100g portion ranging from 190-250kcal. This guide explores the factors influencing its nutrition.

Key Points

Variable Calorie Count: The number of calories in 100g of paneer tikka masala can range from 190 to 250 kcal, varying significantly by recipe and ingredients.
Gravy is the Key Factor: The majority of the calories come from the rich masala sauce, which typically includes butter, cream, and cashews.
Paneer has its own calories: The paneer itself adds a significant amount of calories, especially if it's full-fat (~321 kcal per 100g).
Homemade vs. Restaurant: Homemade versions are generally healthier and lower in calories, as you can control the fat content more effectively.
Grilling is Healthier: Opting for grilled paneer tikka without the heavy sauce can cut the calorie count to around 101 kcal per 100g.
Smart Substitutions Reduce Calories: To lower the energy content, use low-fat yogurt instead of cream and reduce the amount of oil or ghee.

Understanding the Calorie Profile of Paneer Tikka Masala

Paneer tikka masala is a popular and rich Indian dish featuring grilled cubes of paneer in a creamy, spiced tomato-based sauce. While the dish is a protein-rich vegetarian option, its calorie content is not fixed and fluctuates greatly depending on how it's prepared. Factors like the amount of butter, cream, and oil used, as well as the type of paneer, can significantly influence the final nutritional value.

The Calorie Breakdown: Paneer, Gravy, and Fat

The total energy provided by paneer tikka masala is a sum of its core components. The two primary contributors are the paneer itself and the rich masala gravy.

Paneer: A Calorie and Protein Source

Puri paneer, or Indian cottage cheese, is the star of the dish. Per 100 grams, paneer contains a good amount of protein and fat. The calorie count varies based on the type of milk used. For example, 100 grams of full-fat paneer can contain around 321 calories, while low-fat paneer offers a lower calorie alternative, around 225 calories. This high protein content is beneficial for satiety and muscle health, but its fat content is the key reason for its energy density.

The Masala Gravy: The Biggest Variable

The rich, creamy sauce is often the most calorie-dense part of the dish. A traditional restaurant-style masala gravy often contains significant quantities of:

Cream: Full-fat cream is a common ingredient that adds significant calories and saturated fat.
Butter or Ghee: Often used to sauté the spices and vegetables and added for richness at the end.
Cashew Paste: Blended cashews are a common thickener that provides a smooth texture but also adds calories from fat and carbohydrates.
Oil: Used throughout the cooking process, the quantity of oil adds directly to the calorie count. Some recipes even involve frying the paneer cubes first.

By controlling the fat and dairy content, a homemade version can be made much lighter. Substituting heavy cream with Greek yogurt or reducing the amount of oil can create a much healthier profile.

Factors Influencing the Calorie Count

Beyond the basic components, several factors affect the overall calorie count of paneer tikka masala:

Source of the Dish: A restaurant-prepared dish will almost always have a higher calorie count than a homemade version. Restaurants often use more butter, ghee, and heavy cream to create a rich and indulgent flavor profile.
Ingredients: The type of paneer (full-fat vs. low-fat), the choice of oil (ghee is more calorie-dense than most cooking oils), and the use of cream or cashew paste are major variables.
Cooking Method: Grilling or baking the paneer and vegetables is far lower in calories than deep-frying them. A simple grilled paneer tikka (without the heavy sauce) can have as little as 101 calories per 100g.
Portion Size: While we are discussing the calories per 100g, the total serving size matters. A large restaurant portion can easily double or triple the calories of a standard 100g measure.

Comparison of Paneer Dishes (per 100g)


Dish	Approx. Calories (kcal)	Key Difference	Nutritional Focus
Paneer Tikka Masala	190–250	Rich, creamy gravy with grilled paneer.	Higher fat and carbs from sauce.
Paneer Tikka (Grilled)	~101	Grilled paneer, minimal oil, yogurt marinade.	Lower calories, higher protein ratio.
Palak Paneer	~145	Paneer in a spinach-based gravy.	Moderate calories, good source of iron.
Matar Paneer	~153	Paneer with green peas in a tomato-based gravy.	Moderate calories, includes vegetable fiber.
Paneer Bhurji	~173	Scrambled paneer dish, less gravy.	Moderate calories, customizable fat content.

Tips for a Lighter Paneer Tikka Masala

For those watching their calorie intake, several modifications can be made without sacrificing flavor:

Use Low-Fat Dairy: Substitute regular cream with low-fat Greek yogurt or a lighter version of cream. Greek yogurt also adds a pleasant tanginess.
Reduce the Fat: Reduce the amount of cooking oil or ghee, or use a healthier oil sparingly. Instead of frying, grill the marinated paneer cubes to get that charred tikka flavor with fewer calories.
Boost the Veggies: Increase the proportion of onions, bell peppers, and tomatoes to increase the volume of the dish without significantly adding calories. This also boosts fiber and nutrients.
Control the Cashews: While cashews add richness, they are calorie-dense. Use a smaller amount or replace them with a lighter thickener like cornstarch slurry if desired.
Measure Portions: Be mindful of serving sizes, especially if dining out. At home, measuring ingredients allows for precise calorie control.

Conclusion

In short, while a restaurant serving of paneer tikka masala can easily push towards 250 calories or more per 100g due to liberal use of butter and cream, a homemade version offers much more control. The final calorie count is a direct reflection of the ingredients and cooking techniques employed. By making simple substitutions and adjustments, you can enjoy this flavorful Indian classic as a delicious and nutrient-dense meal, making it a viable part of a balanced diet. A good resource for further nutritional information is Clearcals, which details calories in various paneer preparations.

Frequently Asked Questions

Yes, restaurant-style paneer tikka masala can be a high-calorie dish due to the heavy use of cream, butter, and oil in the rich gravy. However, homemade versions can be made significantly lighter by controlling these ingredients.

To reduce calories, you can use low-fat Greek yogurt instead of heavy cream, reduce the amount of oil or butter, and grill or air-fry the paneer cubes instead of shallow-frying them.

In general, paneer is higher in calories per 100g than lean chicken breast. For example, 100g of paneer can be around 258-320 kcal, whereas 100g of skinless chicken breast is about 165 kcal.

A 100-gram portion of plain grilled paneer tikka, marinated in yogurt and spices with minimal oil, has significantly fewer calories, typically around 101 kcal.

The primary source of calories in paneer tikka masala is the rich and creamy gravy, which often includes high-fat ingredients like cream, butter, and cashew paste.

Yes, you can include paneer tikka masala in a weight loss diet, but it's important to consume it in moderation and prepare a healthier, lower-fat version at home to control the calorie count.

Store-bought or ready-to-eat paneer tikka masala often has a variable calorie count. For example, one brand reports 180 calories per 100g, but this can differ significantly, so it's best to check the nutritional label.