Paneer Bhurji Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of paneer bhurji contains 229 calories, 14g protein, 5.5g carbs, and 18g fat. Paneer Bhurji is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 229 kcal | 11% |
| Protein | 14.0g | 28% |
| Carbohydrates | 5.5g | 2% |
| Total Fat | 18.0g | 23% |
| Fiber | 1.2g | 4% |
| Sodium | 320.0mg | 14% |
| Potassium | 8.0mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 180.0mg | 1000% |
| Magnesium | 1.8mg | 0% |
| Zinc | 220.0mg | 2000% |
| Vitamin C | 0.05mg | 0% |
| Vitamin A | 0.18mcg | 0% |
| Phosphorus | 120.0mg | 10% |
Is Paneer Bhurji Good for You?
Yes, Paneer Bhurji is a nutrient-dense dish that provides substantial protein and essential minerals. Each 100g serving delivers 14g of protein (28% Daily Value) for muscle maintenance, along with impressive amounts of zinc (220mg, 2000% DV) and iron (180mg, 1000% DV) for immune function and oxygen transport. It is particularly valuable for those seeking concentrated mineral intake, though moderation is important due to its fat and sodium content.
Key Health Benefits of Paneer Bhurji
High-Quality Protein Source: With 14g of protein per 100g serving, it is an excellent choice for muscle repair and satiety. This represents 28% of your daily protein needs in a single portion, making it particularly beneficial for active individuals and those building lean mass.
Mineral-Rich Powerhouse: Paneer Bhurji contains exceptional levels of zinc (220mg per 100g) and iron (180mg per 100g), both critical for immune system function and energy production. These minerals support red blood cell formation and help your body fight infections more effectively.
Low Carbohydrate Content: At just 5.5g of carbs per 100g, it is well-suited for low-carb and ketogenic eating patterns. This makes it an ideal choice for blood sugar management and sustained energy without rapid glucose spikes.
Phosphorus for Bone Health: The 120mg of phosphorus (10% DV) works alongside calcium to support skeletal strength and dental health. Though calcium content is modest, the phosphorus contribution aids in mineral absorption and bone maintenance.
Moderate Caloric Load: Delivering 229 calories per 100g, it is calorie-dense but provides substantial nutritional value in that energy. This concentration makes portion control important while ensuring you receive meaningful nutrient density.
How Does Paneer Bhurji Compare?
Paneer Bhurji stands out compared to scrambled eggs—its primary competitor as a protein-rich breakfast dish—through dramatically higher mineral content, particularly zinc and iron. While eggs offer similar protein levels (around 13g per 100g), Paneer Bhurji delivers 2000% of daily zinc needs versus eggs’ modest 5%, making it exceptional for mineral-conscious diets. It is the clear choice when mineral supplementation through food is a priority.
Frequently Asked Questions
How many calories are in Paneer Bhurji?
Paneer Bhurji contains 229 calories per 100g serving. A typical restaurant portion (150-200g) would provide roughly 345-458 calories, depending on preparation method and oil content.
Is Paneer Bhurji good for weight loss?
Paneer Bhurji can fit into weight loss diets when portions are controlled, as it is high in protein (14g per 100g) which promotes satiety and muscle preservation. However, its 18g of fat per 100g and 229 calories make it calorie-dense, so it is best paired with lower-calorie vegetables and eaten in measured amounts rather than unlimited quantities.
How much protein does Paneer Bhurji have per serving?
Paneer Bhurji provides 14g of protein per 100g, or approximately 21-28g in a typical 150-200g restaurant serving. It is one of the highest-protein vegetarian dishes, meeting 28% of your daily protein needs in just 100g.
Is Paneer Bhurji good for vegetarians and vegans?
Paneer Bhurji is excellent for vegetarians since it is made from paneer (cottage cheese), providing complete amino acids and substantial protein. It is not suitable for vegans, however, as paneer is a dairy product and therefore contains animal-derived ingredients.
How should I store leftover Paneer Bhurji?
Paneer Bhurji is best stored in an airtight container in the refrigerator for 2-3 days, as the paneer begins to dry out beyond this window. Reheat gently on the stovetop with a splash of water or yogurt to restore moisture, rather than microwaving, which can make it rubbery.
How to Track Paneer Bhurji Nutrition with Gram
The Gram app makes logging Paneer Bhurji effortless—simply photograph your dish and let AI food scanning instantly identify portion sizes and calculate complete nutrient breakdowns. You’ll see exactly how much protein, fat, iron, and zinc you’re consuming in real-time, making it simple to adjust portions throughout the day and hit your nutritional targets.
Frequently Asked Questions
How many calories are in Paneer Bhurji?
Paneer Bhurji contains 229 calories per 100g serving. A typical restaurant portion (150-200g) would provide roughly 345-458 calories, depending on preparation method and oil content.
Is Paneer Bhurji good for weight loss?
Paneer Bhurji can fit into weight loss diets when portions are controlled, as it is high in protein (14g per 100g) which promotes satiety and muscle preservation. However, its 18g of fat per 100g and 229 calories make it calorie-dense, so it is best paired with lower-calorie vegetables and eaten in measured amounts rather than unlimited quantities.
How much protein does Paneer Bhurji have per serving?
Paneer Bhurji provides 14g of protein per 100g, or approximately 21-28g in a typical 150-200g restaurant serving. It is one of the highest-protein vegetarian dishes, meeting 28% of your daily protein needs in just 100g.
Is Paneer Bhurji good for vegetarians and vegans?
Paneer Bhurji is excellent for vegetarians since it is made from paneer (cottage cheese), providing complete amino acids and substantial protein. It is not suitable for vegans, however, as paneer is a dairy product and therefore contains animal-derived ingredients.
How should I store leftover Paneer Bhurji?
Paneer Bhurji is best stored in an airtight container in the refrigerator for 2-3 days, as the paneer begins to dry out beyond this window. Reheat gently on the stovetop with a splash of water or yogurt to restore moisture, rather than microwaving, which can make it rubbery.
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Nutrition data sourced from USDA FoodData Central. Track paneer bhurji and thousands of other foods with the Gram app.