Paneer Tikka Calories: Home-Style vs Rich

By NYUS Inc. · Published 30 October 2026

"Paneer tikka calories", with "per 100g", "per piece", "and protein" and "restaurant", is searched in India, and the answers online differ. No primary table has a paneer tikka 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) and no paneer tikka, kebab or other cooked paneer dish, and no cooking oil, butter or curd (yogurt) row, and USDA FoodData Central SR Legacy has no paneer tikka record. So this page does not quote a number. It works one portion of yogurt-marinated paneer tikka (paneer cubes on a skewer with capsicum and onion) out line by line: the paneer, capsicum, onion, ginger, garlic, chilli and turmeric from named IFCT 2017 rows and the yogurt, oil and butter from USDA records, with weights that are our assumptions and the fats shown apart so you can see what they add, once as a home-style portion and once as a rich, butter-basted portion. They are estimates, shown so you can change the weights to match your grill. For plain paneer per 100 g see our paneer protein guide, for paneer in a gravy our paneer curry guide, for paneer scrambled in oil or butter our paneer bhurji guide, and for the spoon values our ghee, oil and sugar guide.

The short answer

By our working, one portion of home-style paneer tikka (100 g paneer, green capsicum 40 g, onion 30 g, 30 g plain yogurt, ginger 3 g, garlic 3 g, red chilli 2 g, turmeric 0.5 g and 1 teaspoon of oil) is about 395.8 kcal and 21.4 g protein, and the rich, butter-basted portion (100 g paneer, green capsicum 40 g, onion 30 g, 60 g plain yogurt, the same ginger, garlic, chilli and turmeric, 2 teaspoons of oil and 1 tablespoon of butter) is about 555.7 kcal and 22.6 g protein. Across 75 to 125 g of paneer the home-style runs 279.7 to 512.0 kcal with 0 to 2 teaspoons of oil and the rich 377.6 to 733.9 kcal with 0 to 2 tablespoons of butter, with the marinade in every cell. These are estimates from the weights below, not measured values, not from a paneer tikka record and not a restaurant figure. Our reading: the parts of the home-style main case rank the paneer 305.4 kcal, the oil 39.8 kcal, the capsicum, onion and spices 32.3 kcal, the yogurt 18.3 kcal; the parts of the rich main case rank the paneer 305.4 kcal, the butter 101.8 kcal, the oil 79.6 kcal, the yogurt 36.6 kcal, the capsicum, onion and spices 32.3 kcal; and the rich portion is 159.9 kcal above the home-style one at the same 100 g of paneer.

IFCT 2017 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, where the row has them. We read these 7 rows from the PDF text on 30 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; the paneer row is plain paneer as sold, so we count the weight before grilling, and the weight of the cooked paneer tikka is not printed in any table. L003 is paneer; the green capsicum is D033 (the row above it, D032, is broad beans).

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

IFCT 2017 has no cooking oil, butter or curd (yogurt) row, so these come from USDA FoodData Central SR Legacy; they are US records (the yogurt is the plain whole-milk one, the butter the salted one). 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 records show it

USDA's record page shows 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 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 marinade and fats

These are the entries in each record's Measures list, as printed; the other entry is 100 g. The yogurt record prints containers and a cup rather than spoons, so this page counts the marinade yogurt in grams, and the 30 and 60 g are our assumptions. 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; 171284 1 container (8 oz) (227 g): 61 × 227 / 100 = 138.47, so 138.5 kcal; 171284 1 container (6 oz) (170 g): 61 × 170 / 100 = 103.70, so 103.7 kcal; 171284 0.5 container (4 oz) (113 g): 61 × 113 / 100 = 68.93, so 68.9 kcal; 171284 1 cup (8 fl oz) (245 g): 61 × 245 / 100 = 149.45, so 149.5 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. By the same arithmetic 1 teaspoon of oil (4.5 g) is 39.8 kcal, 2 teaspoons 79.6 kcal, 1 tablespoon of butter (14.2 g) is 101.8 kcal, 2 tablespoons 203.6 kcal, and 30 g of yogurt is 18.3 kcal and 60 g 36.6 kcal.

Worked example 1: home-style paneer tikka

Every weight here is our assumption for one portion, counted before cooking: paneer, green capsicum, onion, plain yogurt for the marinade, ginger, garlic, red chilli and turmeric powder, grilled or baked with a little peanut oil. 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. All of the marinade is counted as eaten, although some drips off or chars, so it is an upper estimate. Lemon juice, salt, garam masala, chaat masala, kasuri methi and food colour are not counted.

The grid varies the paneer (75, 100 or 125 g) and the oil (0, 1 or 2 teaspoons); the yogurt (30 g), capsicum, onion, ginger, garlic, chilli and turmeric stay as above.

Worked example 2: rich, butter-basted paneer tikka

Same method and the same 100 g of paneer, capsicum, onion and spices; the yogurt goes up to 60 g, the oil to 2 teaspoons and a tablespoon of butter is added for basting. This is our assumed recipe for a richer portion, not a measured restaurant dish.

The grid varies the paneer (75, 100 or 125 g) and the butter basting (0, 1 or 2 tablespoons); the yogurt (60 g), oil (2 teaspoons), capsicum, onion, ginger, garlic, chilli and turmeric 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

• Home-style, part by part: the paneer 305.4 kcal, the oil 39.8 kcal, the capsicum, onion and spices 32.3 kcal, the yogurt 18.3 kcal. Plain paneer is 305.4 kcal per 100 g (IFCT L003).
• Rich, part by part: the paneer 305.4 kcal, the butter 101.8 kcal, the oil 79.6 kcal, the yogurt 36.6 kcal, the capsicum, onion and spices 32.3 kcal; against the home-style portion the extra 30 g of yogurt adds 18.3 kcal, the extra teaspoon of oil 39.8 kcal and the butter 101.8 kcal.
• Paneer weight against fat: in the home-style version the paneer weight (75 to 125 g) moves it more than the oil (0 to 2 teaspoons): 152.7 kcal against 79.6 kcal; in the rich version the butter (0 to 2 tablespoons) moves it more than the paneer weight (75 to 125 g): 203.6 kcal against 152.7 kcal. Each teaspoon of oil is 39.8 kcal and each tablespoon of butter 101.8 kcal.
• Protein: about 21.4 g in the home-style main case and 22.6 g in the rich one; the 100 g of paneer supplies 18.9 g of it.
• These are estimates: no paneer tikka record exists, the weights are ours, and a thicker marinade, more butter, a bigger portion or the sauce served with it will change them.

Why these are estimates, not your paneer tikka

• No record exists for the dish. IFCT 2017 prints raw foods and no cooked dish, and USDA SR Legacy has no paneer tikka record.
• The weights are assumptions. No table prints how much paneer, yogurt, oil or butter one portion takes; ours are stated so you can replace them.
• Uncooked weights. Grilling changes the weight of paneer and the vegetables and no table prints the cooked weight, so the page counts the weight before cooking and cannot say how many pieces or plates the portion makes.
• The marinade is an upper estimate. All of the yogurt is counted as eaten, although some drips off or chars.
• Plain paneer only. The IFCT row is plain paneer; a fried paneer, a low-fat paneer or a paneer stuffed with other ingredients is not covered.
• No restaurant figure. The rich version is a recipe we assumed, not a measured restaurant dish; no table prints a restaurant weight or fat use.
• US data. The oil, yogurt and butter rows are US records; IFCT has none.
• Labels are printed, not judged. Calculated, Analytical 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 before it goes on the skewer, estimate the capsicum and onion, weigh the yogurt you marinate with, and log the oil and butter by their own weight (weight × figure ÷ 100); our ghee, oil and sugar guide has the spoon values.
• Say how much fat. It is an input this page cannot know; a teaspoon of oil is 39.8 kcal and a tablespoon of butter 101.8 kcal.
• Say what else went in. A besan or cream marinade and any sauce are not counted.
• Log the naan or chutney 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 tikka 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, yogurt or butter 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.
• Besan, cream or cashew in the marinade, lemon juice, salt, garam masala, chaat masala, kasuri methi, food colour, and other versions such as malai paneer tikka, paneer tikka masala, tawa paneer or a paneer tikka roll: not covered here; log them from their own rows (our paneer curry guide works a creamy paneer gravy out).
• Restaurant, takeaway and packaged paneer tikka: no table prints a restaurant weight or fat use, so we give no such figure; read the pack for packaged ones.
• Per 100 g and per piece 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 30 October 2026): L003 Paneer (6 regions, 1278 kJ, PDF p. 57); D033 Capsicum, green (6 regions, 68 kJ, PDF p. 46); G017 Onion, big (6 regions, 201 kJ, PDF p. 54); G014 Ginger, fresh (6 regions, 230 kJ, PDF p. 54); G011 Garlic, big clove (6 regions, 518 kJ, PDF p. 54); G022 Chillies, red (6 regions, 990 kJ, PDF p. 54); G033 Turmeric powder (6 regions, 1174 kJ, PDF p. 55). IFCT 2017 prints raw foods (its few cooked rows are boiled and omelette eggs and roasted vermicelli) and no paneer tikka, kebab or other cooked paneer dish, and no cooking oil, butter or curd (yogurt) row (PDF text searched for tikka, kebab, marinade, curd, yogurt, butter and oil; the paneer row used is L003 (plain paneer, 6 regions) and the capsicum row is D033, green capsicum).
• 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 30 October 2026).
• USDA FoodData Central, SR Legacy 171284 (Yogurt, plain, whole milk): Energy 61 kcal (257 kJ), protein 3.47 g, total fat 3.25 g, carbohydrate by difference 4.66 g, fibre 0 g, total sugars 4.66 g, sodium 46 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; portions used: 1 container (8 oz) (227 g); 1 container (6 oz) (170 g); 0.5 container (4 oz) (113 g); 1 cup (8 fl oz) (245 g) (read 30 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 30 October 2026).
• nyus.in, the NYUS landing page, read on 30 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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