Paneer and Vegetable Salad calories & nutrition
Paneer and Vegetable Salad contains 523 calories per serving (26% of a 2,000 kcal daily diet), with 40g fat, 20g carbs, and 23g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Paneer and Vegetable Salad?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Paneer | 100 g | 300 | 22 | 4 | 20 |
| Cucumber | 150 g | 23 | 0.2 | 4.8 | 1 |
| Tomato | 100 g | 18 | 0.2 | 3.9 | 0.9 |
| Green Beans | 70 g | 22 | 0.1 | 5 | 1.2 |
| Dressing (oil-based) | 20 ml | 160 | 18 | 2 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Paneer · Cucumber · Tomato · Green Beans · Dressing (oil-based)
How does Paneer and Vegetable Salad compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Chickpea and Paneer Salad | 271g | 420 | 24g | -103 kcal, more protein |
| Creamy Vegetable and Paneer Toast | 130g | 338 | 11g | -185 kcal, less protein |
| Indian Meal with Sprouted Salad, Vegetable Curry, Paneer, and Roti | 325g | 535 | 29g | +12 kcal, more protein |
| Mixed Rice with Chickpeas, Kidney Beans, Paneer, and Potatoes | 320g | 531 | 16g | +8 kcal, less protein |
Frequently Asked Questions
Is Paneer and Vegetable Salad healthy?
In moderation. Paneer and Vegetable Salad is calorie-dense at 119 kcal/100 g. With 23g protein and 20g carbs, it provides good nutrition but watch portion sizes.
Is Paneer and Vegetable Salad good for weight loss?
Yes. At 523 calories with 23g protein, Paneer and Vegetable Salad keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Paneer and Vegetable Salad?
One serving contains 23g of protein, which is about 23% 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 and Vegetable Salad?
- Macro split: fat 70%, carbs 15%, protein 15%
- Energy density: 119 kcal/100 g (low)
- Top calorie contributors: Paneer, Dressing (oil-based), Cucumber
How long does it take to burn off Paneer and Vegetable Salad?
- Jogging: ~60 min
- Cycling: ~69 min
- Walking: ~128 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Paneer and Vegetable Salad?
- kcal: 26% of daily intake
- Fat: 58% of daily intake
- Carb: 10% of daily intake
- Protein: 23% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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