Paneer Salad calories & nutrition
Paneer Salad contains 470 calories per serving (24% of a 2,000 kcal daily diet), with 36g fat, 10g carbs, and 28g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Paneer Salad?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Paneer | 150 g | 450 | 36 | 6 | 27 |
| Tomato | 50 g | 9 | 0.1 | 2 | 0.5 |
| Cucumber | 30 g | 5 | 0.1 | 1 | 0.2 |
| Spices/Herbs | 2 g | 6 | 0.2 | 1 | 0.2 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Paneer · Tomato · Cucumber · Spices/Herbs
How does Paneer Salad compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Breakfast Toast with Egg and Chicken/Paneer | 200g | 440 | 32g | -30 kcal, more protein |
| Chickpea and Paneer Salad | 271g | 420 | 24g | -50 kcal, less protein |
| Chickpea, Paneer, and Roasted Cauliflower Stir-fry | 390g | 660 | 28g | +190 kcal, more protein |
| Chilli Paneer | 290g | 622 | 30g | +152 kcal, more protein |
Frequently Asked Questions
Is Paneer Salad healthy?
In moderation. Paneer Salad is calorie-dense at 203 kcal/100 g. With 28g protein and 10g carbs, it provides good nutrition but watch portion sizes.
Is Paneer Salad good for weight loss?
Yes. At 470 calories with 28g protein, Paneer Salad keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Paneer Salad?
One serving contains 28g of protein, which is about 28% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Paneer Salad?
- Macro split: fat 70%, carbs 9%, protein 21%
- Energy density: 203 kcal/100 g (medium)
- Top calorie contributors: Paneer, Tomato, Spices/Herbs
How long does it take to burn off Paneer Salad?
- Jogging: ~54 min
- Cycling: ~62 min
- Walking: ~115 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Paneer Salad?
- kcal: 24% of daily intake
- Fat: 52% of daily intake
- Carb: 5% of daily intake
- Protein: 28% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
Track meals instantly with Arise
Just snap a photo — Arise uses AI to identify ingredients and calculate calories, protein, carbs, and fat in seconds.
- No barcode scanning
- No manual searching
- Works with any dish
