Calories in Paneer bhurji: per serving and per 100 g
By The DietGhar Team. Nutrition values checked 13 October 2026.
A serving of paneer bhurji (1 katori, about 120 g) has 262 kcal, with 13.3 g protein, 4.1 g carbohydrate and 21.6 g fat. Per 100 g it comes to 218 kcal. That is 5.1 g of protein for every 100 kcal you eat.
Nutrition table
| Nutrient | Per serving (120 g) | Per 100 g |
|---|---|---|
| Calories | 262 kcal | 218 kcal |
| Protein | 13.3 g | 11.1 g |
| Carbohydrate | 4.1 g | 3.5 g |
| Fat | 21.6 g | 18 g |
| Fibre | 0.7 g | 0.6 g |
Serving: 1 katori, about 120 g. Source below, checked 13 October 2026.
What one serving looks like
One katori of about 120 g of paneer bhurji is crumbled paneer scrambled with onion and tomato, about a small bowl.
Where it fits in a 1,200 to 1,600 kcal day
At 262 kcal, one serving is about 16 percent of a 1,600 kcal day and about 22 percent of a 1,200 kcal day. It works as a protein-rich breakfast or dinner with one or two rotis. It fills you up, so people rarely need seconds.
Your own number depends on your height, weight, age and activity, so use the calorie calculator to find it, or read our guide to the calories in popular Indian foods.
See how protein-rich foods fit a full day in the high protein Indian diet chart. Similar foods: Matar paneer, Paneer butter masala and Sweet lassi.
How cooking changes the number
Paneer is already rich, so you need very little oil. Using a non-stick pan cuts the added fat.
A swap to try
Try Egg bhurji. Egg bhurji has a similar texture and taste, with slightly fewer calories for the same protein. Egg bhurji (2 eggs, about 130 g) comes to 218 kcal, which is 44 kcal less than 262 for paneer bhurji.
Who might want to watch it
High in saturated fat. People with high cholesterol should check portions with their doctor.
This page is general nutrition information, not medical advice. If you have a medical condition, your doctor decides what you eat and how much.
Compare with similar foods
| Food | Serving | kcal | Protein |
|---|---|---|---|
| Egg bhurji | 2 eggs, about 130 g | 218 | 13 g |
| Matar paneer | 1 katori, about 150 g | 251 | 11.9 g |
| Paneer butter masala | 1 katori, about 150 g | 287 | 11.2 g |
| Sweet lassi | 1 glass, about 250 ml | 199 | 6.8 g |
| Palak paneer | 1 katori, about 150 g | 152 | 8.1 g |
| Paneer | 50 g, about 4 to 5 cubes | 133 | 9.2 g |
Keep going
Sources and last checked
Last checked 13 October 2026. We calculated this dish from USDA values for its ingredients, using a standard home recipe for one serving: 70 g paneer (nin), 7 g oil, vegetable, soybean, refined, 25 g onions, 25 g tomatoes, red, ripe, raw, year round average, which cooks down to about 120 g. Your recipe will differ with how much oil you use.
- Paneer (NIN), Nutritive Value of Indian Foods, ICMR National Institute of Nutrition (NIN), Hyderabad
- Oil, vegetable, soybean, refined, USDA FoodData Central, SR Legacy (April 2018), FDC ID 172370
- Onions, raw, USDA FoodData Central, SR Legacy (April 2018), FDC ID 170000
- Tomatoes, red, ripe, raw, year round average, USDA FoodData Central, SR Legacy (April 2018), FDC ID 170457
These are averages. Packaged and restaurant versions differ, and the USDA tables describe foods as sold and cooked in the United States, so Indian home cooking can vary.
