Paneer Sandwich calories & nutrition
Paneer Sandwich contains 423 calories per serving (21% of a 2,000 kcal daily diet), with 24g fat, 36g carbs, and 16g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Paneer Sandwich?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Whole Wheat Bread | 60 g | 154 | 2 | 28 | 6 |
| Paneer (Cottage Cheese) | 50 g | 148 | 12 | 1 | 9 |
| Butter/Oil (for toasting) | 10 g | 72 | 8 | 0 | 0 |
| Onion and Capsicum | 30 g | 14 | 0 | 3 | 0.5 |
| Spicy Chutney/Sauce | 15 ml | 35 | 2 | 4 | 0.25 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Whole Wheat Bread · Paneer (Cottage Cheese) · Butter/Oil (for toasting) · Onion and Capsicum · Spicy Chutney/Sauce
How does Paneer Sandwich compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Besan and Paneer Chilla with Sauteed Vegetables and Pickle | 270g | 415 | 20g | -8 kcal, more protein |
| Breakfast Toast with Egg and Chicken/Paneer | 200g | 440 | 32g | +17 kcal, more protein |
| Carrots, Egg, and Paneer Plate | 225g | 344 | 21g | -79 kcal, more protein |
| Chickpea and Paneer Salad | 271g | 420 | 24g | -3 kcal, more protein |
Frequently Asked Questions
Is Paneer Sandwich healthy?
In moderation. Paneer Sandwich is calorie-dense at 256 kcal/100 g. With 16g protein and 36g carbs, it provides good nutrition but watch portion sizes.
Is Paneer Sandwich good for weight loss?
Yes. At 423 calories with 16g protein, Paneer Sandwich keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Paneer Sandwich?
One serving contains 16g of protein, which is about 16% 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 Sandwich?
- Macro split: fat 51%, carbs 34%, protein 15%
- Energy density: 256 kcal/100 g (high)
- Top calorie contributors: Whole Wheat Bread, Paneer (Cottage Cheese), Butter/Oil (for toasting)
How long does it take to burn off Paneer Sandwich?
- Jogging: ~48 min
- Cycling: ~56 min
- Walking: ~104 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Paneer Sandwich?
- kcal: 21% of daily intake
- Fat: 34% of daily intake
- Carb: 18% of daily intake
- Protein: 16% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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