Paneer Bhurji Calories: Oil and Butter Worked Out

By NYUS Inc. · Published 30 October 2026

"Paneer bhurji calories", with "per 100g", "and protein", "1 katori", "1 bowl" and "150g", is searched in India, and the answers online differ. No primary table has a paneer bhurji record: IFCT 2017, the Indian Food Composition Tables from ICMR-NIN, prints almost entirely raw foods (its few cooked rows are boiled and omelette eggs and roasted vermicelli) and no paneer bhurji or other mixed dish, no butter row and no cooking oil row; its paneer row L003 is plain paneer, and USDA FoodData Central SR Legacy has no paneer bhurji record. So this page does not quote a number. It works one portion out line by line: the paneer, onion, tomato, green chilli, ginger, cumin and turmeric from named IFCT 2017 rows and the oil or butter from USDA records, with weights that are our assumptions and the fat shown apart so you can see what it adds, once with oil and once with butter. They are estimates, shown so you can change the weights to match your pan. For plain paneer see our paneer protein guide, for paneer in gravy our paneer curry guide, and for the spoon values our ghee, oil and sugar guide.

The short answer

By our working, one portion of paneer bhurji with oil (paneer 100 g, onion 50 g, tomato 60 g, green chilli 3 g, ginger 3 g, cumin seeds 1 g, turmeric 0.5 g and 2 teaspoons of oil) is about 427.6 kcal and 20.5 g protein, and the same with 10 g of butter in place of the oil is about 419.7 kcal and 20.6 g protein. Across 80 to 120 g of paneer and 1 to 3 teaspoons of oil the bhurji runs 326.8 to 528.4 kcal, and across 80 to 120 g of paneer and 5 to 15 g of butter 322.9 to 516.7 kcal, with the fat in every cell. These are estimates from the weights below, not measured values and not from a bhurji record. Our reading: in both main cases the paneer is the largest line (305.4 kcal, against 42.6 kcal for the onion, tomato, chilli, ginger and spices and 79.6 kcal for the oil or 71.7 kcal for the butter), and the oil version is 7.9 kcal above the butter version at these weights.

IFCT 2017 rows used, per 100 g

IFCT 2017 Table 1 prints, per 100 g edible portion, water, protein, ash, total fat and energy in kJ for each food, with carbohydrate and fibre columns where the table has them (the paneer row prints carbohydrate and no fibre). We read these 7 rows from the PDF text on 29 October 2026, as the mean of the regions shown (PDF pages in the Sources); the kcal is ours (kJ divided by 4.184, to 0.1). IFCT prints no portion weights and these rows are raw foods, so we count raw weights; the weight of the cooked bhurji is not printed in any table.

The oil and the butter: USDA SR Legacy, per 100 g

IFCT 2017 has no butter or cooking oil row, so these come from USDA FoodData Central SR Legacy; both are US records. Energy is USDA's kcal with the kJ beside it; water, protein, total fat and carbohydrate (by difference) are in g, then fibre (g), total sugars (g) and sodium (mg), all per 100 g.

The data-type label on each USDA field, as the record shows it

USDA's record pages show a data-type label beside some fields and none beside others. This table copies what each record shows, read field by field from the nutrient table of each record page; "no label shown" means the record prints no label there, and "not printed" means the record has no row for that field. We do not interpret the labels beyond printing them. IFCT 2017 prints no such labels.

The household portions USDA prints for the two records

These are the entries in each record's Measures list, as printed; the other entry on every record is 100 g. The kcal in the last column is ours: the printed kcal per 100 g times the grams, divided by 100, shown to 0.1.

The portion sums: 171410 1 tsp (4.5 g): 884 × 4.5 / 100 = 39.78, so 39.8 kcal; 171410 1 cup (216 g): 884 × 216 / 100 = 1909.44, so 1909.4 kcal; 171410 1 tbsp (13.5 g): 884 × 13.5 / 100 = 119.34, so 119.3 kcal; 173410 1 pat (1" sq, 1/3" high) (5 g): 717 × 5 / 100 = 35.85, so 35.9 kcal; 173410 1 stick (113 g): 717 × 113 / 100 = 810.21, so 810.2 kcal; 173410 1 cup (227 g): 717 × 227 / 100 = 1627.59, so 1627.6 kcal; 173410 1 tbsp (14.2 g): 717 × 14.2 / 100 = 101.81, so 101.8 kcal. Our butter weights of 5, 10 and 15 g are 717 × 5 / 100 = 35.85, so 35.9 kcal; 717 × 10 / 100 = 71.70, so 71.7 kcal; and 717 × 15 / 100 = 107.55, so 107.6 kcal. Oil by the teaspoon (4.5 g): 1 tsp 39.8 kcal, 2 tsp 79.6 kcal, 3 tsp 119.3 kcal.

Worked example 1: paneer bhurji with oil

Every weight here is our assumption for one portion, counted raw: plain paneer crumbled into the pan, with onion, tomato, green chilli, ginger, cumin seeds and turmeric powder, cooked in peanut oil (no frying step for the paneer). Each IFCT line is the kJ divided by 4.184, times the grams, divided by 100, to 0.1 kcal; the oil line is USDA's printed kcal per 100 g times the grams, divided by 100; protein is the table's protein per 100 g times the grams, divided by 100. Salt, coriander leaves, kasuri methi, capsicum and lemon are not counted.

The grid varies the paneer weight (80, 100 or 120 g, raw) and the oil (1, 2 or 3 teaspoons); the onion, tomato, chilli, ginger and spices stay as above.

Worked example 2: paneer bhurji with butter

Same method, the same paneer, onion, tomato, chilli, ginger and spices; only the fat changes, to USDA salted butter (SR Legacy 173410) in place of the peanut oil. We use 10 g in the main case, which is 1 g more than the 9 g of 2 teaspoons of oil.

The grid varies the paneer weight (80, 100 or 120 g, raw) and the butter (5, 10 or 15 g); the onion, tomato, chilli, ginger and spices stay as above.

The two main cases side by side

These are the single examples used in the short answer; each follows from the tables above and from the weights in the cell.

What stands out in the numbers

• The paneer is the largest line in both: 100 g of paneer (IFCT L003, 305.4 kcal per 100 g) is 305.4 kcal, against 42.6 kcal for the onion, tomato, chilli, ginger and spices together and 79.6 kcal for the oil or 71.7 kcal for the butter.
• Oil against butter: 2 teaspoons of peanut oil (9 g) are 79.6 kcal and 10 g of butter 71.7 kcal, so the oil version is 7.9 kcal higher in the main cases; per gram the oil is higher (884 against 717 kcal per 100 g), and the butter weight here is 1 g more.
• Paneer weight against fat: in the oil version the paneer weight (80 to 120 g) moves the bhurji more than the oil (1 to 3 teaspoons): 122.1 kcal against 79.5 kcal; in the butter version 122.1 kcal against 71.7 kcal for 5 to 15 g of butter.
• Protein: about 20.5 g in the main-case bhurji with oil and 20.6 g with butter, of which the paneer is 18.9 g.
• These are estimates: no bhurji record exists, the weights are ours, and fried paneer, cream, more fat or a bigger portion will be higher.

Why these are estimates, not your bhurji

• No record exists for the dish. IFCT 2017 prints almost entirely raw foods and no mixed dish, and USDA SR Legacy has no paneer bhurji record.
• The weights are assumptions. No table prints how much paneer, onion or fat one portion takes; ours are stated so you can replace them.
• Paneer weight is raw. It is plain paneer by weight before cooking, the way IFCT's row is given; the cooked weight of the bhurji is not printed in any table.
• No per 100 g figure. No table prints a cooked bhurji weight, so a calories-per-100-g number cannot be derived from these rows.
• US fat data. The oil and butter rows are US records; IFCT has neither.
• Labels are printed, not judged. Calculated and the other labels are USDA's words on the records; we print them and draw no conclusion from them.

How to log it so the numbers hold

• Log it by parts. Weigh the paneer raw, estimate the onion and tomato, and log the oil or butter by its own weight (weight × figure ÷ 100); our ghee, oil and sugar guide has the spoon values.
• Say how much paneer. It is the largest line; 80 and 120 g differ by 122.1 kcal with the same oil.
• Say which fat and how much. It is an input this page cannot know; a teaspoon of oil is 39.8 kcal and a 5 g pat of butter 35.9 kcal.
• Log the roti, paratha or pav separately. They are not in these figures.

Where NYUS fits (our app)

We make NYUS, so read this as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. You log foods yourself by searching 8,900+ Indian and global foods or by barcode, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. Barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.

What this page leaves out

• A measured calorie figure for paneer bhurji as a dish: no primary record prints one, so every figure here is an estimate from stated weights.
• A calorie target, and any claim about what paneer or this bhurji does to your body: we have not looked up any for any person, so we give none. If you have a medical condition or are pregnant, ask your doctor or dietitian.
• Fried paneer, cream, capsicum, peas, coriander, kasuri methi, salt and spice powders other than turmeric, and other versions such as low-fat paneer, tofu bhurji or egg bhurji: not covered; log them from their own rows (our egg curry and egg bhurji guide works the egg version out).
• Restaurant, dhaba and packaged paneer bhurji: no table prints a restaurant weight or fat use, so we give no such figure; read the pack for packaged ones.
• Other IFCT rows for the same vegetables: they exist and are not used here.
• Nutrients beyond energy, water, protein, fat, carbohydrate, fibre, total sugars and sodium: not covered here.

Sources

• ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017), Table 1, per 100 g edible portion, mean of the regions shown (read from the PDF text 29 October 2026): L003 Paneer (6 regions, 1278 kJ, PDF p. 57); G017 Onion, big (6 regions, 201 kJ, PDF p. 54); D075 Tomato, ripe, hybrid (6 regions, 79 kJ, PDF p. 48); G008 Chillies, green - all varieties (6 regions, 177 kJ, PDF p. 53); G014 Ginger, fresh (6 regions, 230 kJ, PDF p. 54); G025 Cumin seeds (6 regions, 1274 kJ, PDF p. 54); G033 Turmeric powder (6 regions, 1174 kJ, PDF p. 55). IFCT 2017 prints almost entirely raw foods (its few cooked rows are boiled and omelette eggs and roasted vermicelli) and no paneer bhurji or other mixed dish, no butter row and no cooking oil row; its paneer row L003 is plain paneer (PDF text searched for paneer, bhurji, butter and oil; Table 1 milk and milk products rows are L001 to L004).
• USDA FoodData Central, SR Legacy 171410 (Oil, peanut, salad or cooking): Energy 884 kcal (3700 kJ), protein 0 g, total fat 100 g, carbohydrate by difference 0 g, fibre 0 g, total sugars 0 g, sodium 0 mg per 100 g; labels as printed: kcal Calculated, carbohydrate by difference no label shown, total sugars Assumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat); portions used: 1 tsp (4.5 g); 1 cup (216 g); 1 tbsp (13.5 g) (read 29 October 2026).
• USDA FoodData Central, SR Legacy 173410 (Butter, salted): Energy 717 kcal (3000 kJ), protein 0.85 g, total fat 81.1 g, carbohydrate by difference 0.06 g, fibre 0 g, total sugars 0.06 g, sodium 643 mg per 100 g; labels as printed: kcal Calculated, carbohydrate by difference Calculated, total sugars Nutrient that is based on other nutrient/s; value used directly, ex. Nut.#204 from Nut.#298, kJ Calculated, water Analytical, sodium Nutrient that is based on other nutrient/s; value used directly, ex. Nut.#204 from Nut.#298; portions used: 1 pat (1" sq, 1/3" high) (5 g); 1 stick (113 g); 1 cup (227 g); 1 tbsp (14.2 g) (read 29 October 2026).
• nyus.in, the NYUS landing page, read on 29 October 2026 for the app statements in the NYUS section and the CTA.

The ingredient weights, the kJ to kcal conversions, the line values, the sums, the grids, the portion kcal, the rounding, the comparisons and every sentence starting "Our reading" are NYUS's own assumptions, arithmetic or opinion, not from USDA or IFCT. The IFCT values are the means printed in IFCT 2017 Table 1; the USDA values, data-type labels and Measures-list portions are exactly as shown on the USDA record pages. The names in the first column are the tables' own names.

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