Paneer Salad with Yogurt calories & nutrition
Paneer Salad with Yogurt contains 572 calories per serving (29% of a 2,000 kcal daily diet), with 43g fat, 22g carbs, and 28g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Paneer Salad with Yogurt?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Paneer (Indian Cottage Cheese) | 100 g | 265 | 20 | 3.5 | 18 |
| Plain Yogurt | 150 ml | 95 | 5 | 7 | 5.5 |
| Cucumber | 60 g | 9 | 0.1 | 2.2 | 0.4 |
| Tomato | 50 g | 9 | 0.1 | 1.9 | 0.4 |
| Carrot | 30 g | 12 | 0.1 | 2.8 | 0.3 |
| Onion | 20 g | 8 | 0 | 1.9 | 0.2 |
| Peanuts | 10 g | 57 | 4.9 | 1.6 | 2.6 |
| Sesame Seeds | 5 g | 29 | 2.5 | 1.2 | 0.9 |
| Vegetable Oil (Dressing) | 10 ml | 88 | 10 | 0 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Paneer (Indian Cottage Cheese) · Plain Yogurt · Cucumber · Tomato · Carrot · Onion · Peanuts · Sesame Seeds · Vegetable Oil (Dressing)
How does Paneer Salad with Yogurt compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Besan and Paneer Chilla with Sauteed Vegetables and Pickle | 270g | 415 | 20g | -157 kcal, less protein |
| Breakfast Toast with Egg and Chicken/Paneer | 200g | 440 | 32g | -132 kcal, more protein |
| Carrots, Egg, and Paneer Plate | 225g | 344 | 21g | -228 kcal, less protein |
| Chickpea and Paneer Salad | 271g | 420 | 24g | -152 kcal, less protein |
Frequently Asked Questions
Is Paneer Salad with Yogurt healthy?
In moderation. Paneer Salad with Yogurt is calorie-dense at 131 kcal/100 g. With 28g protein and 22g carbs, it provides good nutrition but watch portion sizes.
Is Paneer Salad with Yogurt good for weight loss?
Yes. At 572 calories with 28g protein, Paneer Salad with Yogurt keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Paneer Salad with Yogurt?
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 with Yogurt?
- Macro split: fat 67%, carbs 15%, protein 18%
- Energy density: 131 kcal/100 g (low)
- Top calorie contributors: Paneer (Indian Cottage Cheese), Plain Yogurt, Vegetable Oil (Dressing)
How long does it take to burn off Paneer Salad with Yogurt?
- Jogging: ~65 min
- Cycling: ~75 min
- Walking: ~140 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Paneer Salad with Yogurt?
- kcal: 29% of daily intake
- Fat: 61% of daily intake
- Carb: 11% of daily intake
- Protein: 28% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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