How many calories in 200 grams of paneer tikka masala?

January 5, 2026 •

3 min read

According to nutritional data, a standard 200-gram serving of paneer tikka masala typically contains between 350 and 500 calories, with significant variations depending on the preparation method and ingredients. This Indian dish's caloric value is primarily influenced by the amount of butter, cream, and oil used in its rich, flavorful gravy.

Quick Summary

The calorie count for a 200g portion of paneer tikka masala varies based on preparation. Factors like fat content from paneer, cream, and oil, plus ingredient ratios, significantly impact the final caloric value.

Key Points

Calorie Range: A 200g serving of paneer tikka masala typically contains between 350 and 500 calories, varying greatly based on preparation.
Fat is a Key Factor: The calorie content is heavily influenced by the amount of butter, oil, and cream used in the sauce.
Homemade vs. Restaurant: Homemade versions are generally lower in calories as you can control the fat content, unlike many restaurant dishes that use richer ingredients.
Lighter Substitutions: Using low-fat paneer, Greek yogurt instead of heavy cream, and less oil can create a significantly healthier meal.
Boost Nutrition, Not Calories: Add extra vegetables to increase fiber and volume without drastically raising the calorie count.

Average Calories in 200g of Paneer Tikka Masala

For a standard recipe, a 200-gram serving of paneer tikka masala can have an average of 418 calories, as reported by one source. However, this is not a fixed number. The calorie density of this popular vegetarian dish fluctuates widely depending on how it is prepared, whether at home or in a restaurant, and the specific ingredients incorporated. The total energy comes from a combination of carbohydrates, protein, and especially fat, which can account for a large portion of the calories.

Factors That Influence the Calorie Count

Several key factors determine the final caloric content of your paneer tikka masala. Understanding these can help you make more informed dietary choices.

Ingredients Matter

Type of Paneer: Using full-fat paneer will increase the calorie count compared to a low-fat or homemade low-fat version. Full-fat paneer contains more milk solids and fat, contributing extra calories. For instance, 100 grams of full-fat paneer can contain around 258 kcal, while a low-fat version might be closer to 150 kcal.
Oil and Cream: The generous use of butter, oil, and heavy cream in the gravy is a primary driver of high calories in many restaurant versions. A homemade version using less fat and light cream can drastically lower this amount.
Cashews and Nuts: Some recipes thicken the gravy with a paste of cashews or other nuts. While these add richness and flavor, they also contribute a significant number of calories and fat.
Sweeteners: Sugar is sometimes added to balance the tanginess of the tomatoes. This adds simple carbohydrates and extra calories.

Preparation Method

Restaurant vs. Homemade: Restaurant food often contains much higher amounts of oil, butter, and cream to enhance flavor and richness, pushing the calorie count upwards. A restaurant serving could easily have 500 or more calories per 200g. Conversely, a homemade version gives you full control over the ingredients, allowing for healthier substitutions and lower overall calorie intake.

Comparison: Restaurant vs. Homemade Paneer Tikka Masala


Feature	Restaurant-Style	Homemade (Low-Calorie)
Calorie Estimate (200g)	450-750 kcal	300-400 kcal
Fat Content	Very High (rich butter/cream sauce)	Moderate (uses less oil, low-fat cream or yogurt)
Protein Content	High (from paneer)	High (from paneer and yogurt)
Sodium Level	Often very high	Can be controlled and kept low
Cooking Method	Often pan-fried paneer, rich gravy	Grilled or baked paneer, yogurt-based marinade

Tips for a Healthier Paneer Tikka Masala

If you're aiming to enjoy this delicious dish while managing your calorie intake, consider these simple modifications:

Swap full-fat paneer for low-fat cottage cheese. Homemade low-fat paneer or store-bought low-fat versions can significantly reduce the total fat and calories.
Use Greek yogurt or low-fat curd for the marinade and gravy. This provides creaminess without the heavy fat content of traditional heavy cream.
Reduce the amount of oil and butter. Sauté your onions and spices in a minimal amount of healthy oil or even a non-stick pan with a little water.
Increase the vegetable content. Adding more bell peppers, onions, or other vegetables to the curry increases volume and fiber without adding significant calories.
Grill or bake your paneer. Instead of frying the paneer cubes, grilling or baking them before adding them to the sauce reduces the added fat.
Serve with healthier sides. Pair your paneer tikka masala with a serving of brown rice or whole-wheat roti instead of calorie-dense naan.

Conclusion

While a typical 200g serving of restaurant-style paneer tikka masala can be a high-calorie dish, averaging around 450 kcal or more, it is not inherently unhealthy. The key to controlling the calorie count lies in the preparation. By making simple changes like using low-fat paneer and dairy, reducing oil, and increasing vegetables, a homemade version can be a much lighter and healthier meal, often staying well below the 400-calorie mark. The richness of this classic Indian curry is determined by its ingredients, which you can modify to suit your dietary needs without sacrificing flavor. For an easy-to-follow, healthier recipe, check out this version from WellPlated.com.

WellPlated.com's Healthier Paneer Tikka Masala Recipe

Frequently Asked Questions

When prepared as a lower-calorie, homemade version with reduced fats and oil, paneer tikka masala can be a nutritious, high-protein meal that aids in weight management.

Paneer tikka, which is grilled paneer cubes, generally has fewer calories than paneer tikka masala, which is served in a rich, creamy sauce that significantly increases the fat and calorie content.

To reduce calories, use low-fat paneer, replace heavy cream with Greek yogurt or a milk-based alternative, minimize oil, and load up on extra vegetables like bell peppers and onions.

Restaurant-style paneer tikka masala, which is high in saturated fat from cream and butter, can increase cholesterol levels if consumed frequently. A healthier, homemade version made with low-fat dairy can mitigate this risk.

Adding a cashew paste to thicken the gravy substantially increases both the fat and calorie count of the dish. For a lower-calorie alternative, you can use a tomato and onion base with minimal thickeners.

The protein content in a 200g serving can range from 10 to 20 grams, depending on the amount and fat content of the paneer used. Paneer is an excellent source of protein, especially for vegetarians.

No, traditional paneer tikka masala is not a low-carb meal, especially when served with rice or naan. However, a homemade version focusing on a vegetable-heavy sauce can be part of a balanced diet.