Paneer and Vegetable Salad with Creamy Dressing calories & nutrition
Paneer and Vegetable Salad with Creamy Dressing contains 461 calories per serving (23% of a 2,000 kcal daily diet), with 36g fat, 17g carbs, and 20g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Paneer and Vegetable Salad with Creamy Dressing?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Paneer (Indian Cottage Cheese) | 100 g | 265 | 20 | 3.5 | 18 |
| Cucumber | 50 g | 8 | 0.1 | 1.8 | 0.3 |
| Sweet Corn | 30 g | 26 | 0.4 | 5.6 | 0.9 |
| Cherry Tomatoes | 40 g | 7 | 0.1 | 1.6 | 0.4 |
| Green Capsicum | 20 g | 4 | 0 | 0.9 | 0.2 |
| Red Onion | 10 g | 4 | 0 | 0.9 | 0.1 |
| Mayonnaise Dressing | 30 ml | 147 | 15 | 3 | 0.3 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Paneer (Indian Cottage Cheese) · Cucumber · Sweet Corn · Cherry Tomatoes · Green Capsicum · Red Onion · Mayonnaise Dressing
How does Paneer and Vegetable Salad with Creamy Dressing compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Aubergine, Tomato and Paneer Curry with White Fish, Rice and Yogurt | 550g | 646 | 44g | +185 kcal, more protein |
| Besan and Paneer Chilla with Sauteed Vegetables and Pickle | 270g | 415 | 20g | -46 kcal, less protein |
| Breakfast Toast with Egg and Chicken/Paneer | 200g | 440 | 32g | -21 kcal, more protein |
| Carrots, Egg, and Paneer Plate | 225g | 344 | 21g | -117 kcal, more protein |
Frequently Asked Questions
Is Paneer and Vegetable Salad with Creamy Dressing healthy?
In moderation. Paneer and Vegetable Salad with Creamy Dressing is calorie-dense at 165 kcal/100 g. With 20g protein and 17g carbs, it provides good nutrition but watch portion sizes.
Is Paneer and Vegetable Salad with Creamy Dressing good for weight loss?
Yes. At 461 calories with 20g protein, Paneer and Vegetable Salad with Creamy Dressing 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 with Creamy Dressing?
One serving contains 20g of protein, which is about 20% 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 with Creamy Dressing?
- Macro split: fat 70%, carbs 15%, protein 15%
- Energy density: 165 kcal/100 g (medium)
- Top calorie contributors: Paneer (Indian Cottage Cheese), Mayonnaise Dressing, Sweet Corn
How long does it take to burn off Paneer and Vegetable Salad with Creamy Dressing?
- Jogging: ~53 min
- Cycling: ~61 min
- Walking: ~113 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Paneer and Vegetable Salad with Creamy Dressing?
- kcal: 23% of daily intake
- Fat: 51% of daily intake
- Carb: 9% of daily intake
- Protein: 20% 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
