Paneer Fried Rice Calories: Less Oil and More Oil

By NYUS Inc. · Published 3 November 2026

The figures on this page are built from IFCT 2017 Table 1 rows and, where Table 1 has no row, USDA FoodData Central SR Legacy records. No primary table has a paneer fried rice record: IFCT 2017, the Indian Food Composition Tables from ICMR-NIN, prints raw foods (its few cooked rows are boiled and omelette eggs and roasted vermicelli), has a plain paneer row (L003), and has no fried rice, no cooked rice dish and no cooking oil row, and USDA FoodData Central SR Legacy has no paneer fried rice record. So this page does not quote a number. It works one plate out line by line: the raw rice, paneer, onion, carrot, fresh peas and garlic from named rows and the oil from a USDA record, with weights that are our assumptions and the oil shown apart so you can see what it adds, once with 12 g of oil and once with 25 g. They are estimates, shown so you can change the weights to match your pan. For an egg fried rice worked out the same way see our egg fried rice guide, for rice with vegetables our veg pulao and jeera rice guide, for paneer in a dry dish our paneer tikka guide, and for the spoon values our ghee, oil and sugar guide.

The short answer

By our working, one plate of paneer fried rice with a little oil (90 g raw rice, 60 g paneer, 30 g onion, 25 g carrot, 25 g fresh peas and 3 g garlic and 12 g of peanut oil (about 2.7 teaspoons)) is about 656.8 kcal and 21.1 g protein, and one plate with more oil (90 g raw rice, 60 g paneer, 30 g onion, 25 g carrot, 25 g fresh peas and 3 g garlic and 25 g of peanut oil (about 1.9 tablespoons)) is about 771.7 kcal and 21.1 g protein. Scaling the raw rice from 70 to 110 g (every other ingredient scaled with it) and the oil from 8 to 16 g the less oil plate runs 499.0 to 814.6 kcal, and with 20 to 30 g of oil the more oil plate runs 605.1 to 938.4 kcal. These are estimates from the weights below, not measured values, not from a paneer fried rice record and not a shop or restaurant figure. Our reading: the parts of the less oil main case rank the rice 320.7 kcal, the paneer 183.3 kcal, the oil 106.1 kcal, the onion, carrot, peas and garlic 46.7 kcal; the parts of the more oil main case rank the rice 320.7 kcal, the oil 221.0 kcal, the paneer 183.3 kcal, the onion, carrot, peas and garlic 46.7 kcal; and the more oil plate is 114.9 kcal above the other because only the oil differs.

Table rows used, per 100 g

IFCT 2017 Table 1 prints, per 100 g edible portion, water, protein, ash, total fat, total dietary fibre, insoluble and soluble fibre, carbohydrate and energy in kJ. We read these 6 rows from the PDF text on 3 November 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; every row here is raw, so we count raw weight, and the weight rice gains in cooking and the weight the paneer and vegetables lose in the pan are not printed in any table.

The oil: USDA SR Legacy, per 100 g

IFCT 2017 Table 1 has no cooking oil row, so the oil comes from USDA FoodData Central SR Legacy; it is a US record (peanut oil). 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 page shows a data-type label beside some fields and none beside others. This table copies what the record shows, read field by field from the nutrient table of the 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 USDA records

These are the entries in the records' Measures lists, as printed; the other entry is 100 g. This page counts the oil in grams and takes 1 teaspoon as 4.5 g and 1 tablespoon as 13.5 g, the oil record's own measures. 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. By the same arithmetic 5 g of oil is 44.2 kcal and 10 g 88.4 kcal.

Worked example 1: paneer fried rice with a little oil

Every weight here is our assumption for one plate, counted raw: cooked rice stir-fried with paneer cubes, onion, carrot, peas and garlic in oil, counted as one plate from the raw weights (our assumptions: 90 g of raw rice and 60 g of paneer); the oil is what goes into the wok. Each IFCT line is the kJ divided by 4.184, times the grams, divided by 100, to 0.1 kcal; each USDA line is the 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 and spice powders are not counted.

The grid varies the raw raw rice per plate (70, 90, 110 g, with every other ingredient scaled by the same factor and rounded to 0.1 g) and the oil (8, 12, 16 g); the weights in the table above are the 90 g main case.

Worked example 2: paneer fried rice with more oil

Same method and the same 90 g raw rice, 60 g paneer, 30 g onion, 25 g carrot, 25 g fresh peas and 3 g garlic; the 12 g of oil becomes 25 g. This is our assumed recipe, not a measured plate.

The grid varies the raw raw rice per plate (70, 90, 110 g, with every other ingredient scaled by the same factor and rounded to 0.1 g) and the oil (20, 25, 30 g); the weights in the table above are the 90 g main case.

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

• Less oil, part by part: the rice 320.7 kcal, the paneer 183.3 kcal, the oil 106.1 kcal, the onion, carrot, peas and garlic 46.7 kcal. Raw rice is 356.4 kcal per 100 g (IFCT A015), paneer 305.4 kcal per 100 g (IFCT L003) and the oil 884 kcal per 100 g (USDA 171410).
• More oil, part by part: the rice 320.7 kcal, the oil 221.0 kcal, the paneer 183.3 kcal, the onion, carrot, peas and garlic 46.7 kcal; against the less oil plate the oil is 114.9 kcal higher, and that is the whole difference between the plates.
• Size against oil: on the less oil plate the raw rice weight (70 to 110 g) moves it more than the oil (8 to 16 g): 244.9 kcal against 70.7 kcal; on the more oil plate the raw rice weight (70 to 110 g) moves it more than the oil (20 to 30 g): 244.9 kcal against 88.4 kcal. Each 5 g of oil is 44.2 kcal.
• Protein: about 21.1 g in either plate (the oil adds none).
• These are estimates: no paneer fried rice record exists, the weights are ours, and a different weight of any ingredient in the tables above will change them.

Why these are estimates, not your paneer fried rice

• No record exists for the dish. IFCT 2017 prints raw foods and no cooked dish, and the USDA SR Legacy searches found no paneer fried rice record (0 results for paneer fried rice, 2 results for fried rice). The two SR Legacy fried rice records are a restaurant Chinese fried rice without meat and a frozen chicken rice bowl entree; neither is a paneer fried rice and neither is used here.
• The weights are assumptions. No table prints how much of each ingredient or of the oil a plate takes; ours are stated so you can replace them.
• Raw weights. No table prints the weight of the paneer fried rice after cooking, so the page counts raw weight and cannot give a per 100 g or per plate figure.
• Only the oil in the pan is counted. Oil used any other way, or left in the pan, is not counted unless it is in the oil weight.
• US data. The oil row is a US record; IFCT Table 1 has no oil row.
• Labels are printed, not judged. Calculated and Assumed zero are USDA's words on the record; we print them and draw no conclusion from them.

How to log it so the numbers hold

• Log it by parts. Weigh the raw ingredients once for your usual pan, and log the oil by its own weight (weight × figure ÷ 100); our ghee, oil and sugar guide has the spoon values.
• Say how much oil. It is an input this page cannot know; 5 g of oil is 44.2 kcal.
• Say how the pan was divided. The page gives one plate from raw weights; divide the pan's total by the portions you actually made.
• Say what else went in. Anything not in the listed ingredients is not counted.

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 fried rice 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 the ingredients or the oil do 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.
• Other versions and add-ins, such as egg, chicken or vegetable fried rice, schezwan sauce, soy sauce, fried paneer and takeaway fried rice: not counted here; log them from their own rows (an egg fried rice plate is in our egg fried rice guide, the one USDA restaurant fried rice record in our Chinese restaurant fried rice guide).
• Other fats: ghee, butter and other oils were not looked up for this page.
• Shop, restaurant and packaged paneer fried rice: no table prints a weight or oil use, so we give no such figure; read the pack for packaged ones.
• Per 100 g and per plate figures: no table prints a cooked weight, so none is given 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 3 November 2026): A015 Rice, raw, milled (6 regions, 1491 kJ, PDF p. 41); L003 Paneer (6 regions, 1278 kJ, PDF p. 57); G017 Onion, big (6 regions, 201 kJ, PDF p. 54); F002 Carrot, orange (6 regions, 139 kJ, PDF p. 52); D061 Peas, fresh (6 regions, 340 kJ, PDF p. 48); G011 Garlic, big clove (6 regions, 518 kJ, PDF p. 54). IFCT 2017 prints raw foods (its few cooked rows are boiled and omelette eggs and roasted vermicelli), has a plain paneer row (L003), and has no fried rice, no cooked rice dish and no cooking oil row (PDF text searched on 3 Nov for fried rice (0 matches), pulao and biryani (0 each); the rows used are A015 raw milled rice (PDF p. 41), L003 paneer (p. 57), G017 big onion (p. 54), F002 orange carrot (p. 52), D061 fresh peas (p. 48) and G011 garlic (p. 54)).
• 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 3 November 2026).
• USDA FoodData Central, SR Legacy searches run on 3 November 2026 (control 'roll dinner' 11 results): paneer fried rice 0 results, fried rice 2 results.
• nyus.in, the NYUS landing page, read on 3 November 2026 for the app statements in the NYUS section and the CTA.

The ingredient weights, the scaling, 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 totals add the rounded line values, so a total can differ from the unrounded sum by a rounding step. 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 page. The names in the first column are the tables' own names.

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