Calories and protein in a katori of paneer bhurji, with and without oil
Also called scrambled paneer.
The short answer
1 katori, about 110 g, normal oil
240 kcal
12 g protein
Fat 19 g · carbs 6.5 g · fibre 1.5 g · Vegetarian
Portion: loosely packed into a 150 ml katori. Calculated from USDA FoodData Central
One of the highest protein vegetarian katoris in this list, because it is mostly paneer.
With and without oil
The same 1 katori, changing only the oil the paneer is scrambled in. Normal is about 4 g in this portion. A little halves the recipe’s fat and a lot doubles it, so in a portion of the same weight a lot comes out a little under double. These are the four levels the app asks about, with the same numbers.
| Oil | Added | Calories | Protein |
|---|---|---|---|
| None | 0 g | 210 kcal | 13 g |
| A little | 2 g | 230 kcal | 12 g |
| Normal | 4 g | 240 kcal | 12 g |
| A lot | 7 g | 260 kcal | 12 g |
What moves the number
- Paneerabout 190 kcal
- Oil (the oil the paneer is scrambled in)about 35 kcal
- Onionabout 10 kcal
The recipe behind these numbers
Raw ingredient weights in one 1 katori, scaled from the batch recipe in the Homekcal app’s dish table, with normal oil. Water, salt and spices add almost no energy but are listed so the recipe is complete. If your version has more of something, the numbers move with it.
| Ingredient | Weight | Calories | Protein |
|---|---|---|---|
| PaneerUSDA: Cheese, fresh, queso fresco | 63 g | 190 | 11 g |
| OnionUSDA: Onions, raw | 20 g | 10 | 0 g |
| TomatoUSDA: Tomatoes, red, ripe, raw, year round average | 25 g | 5 | 0 g |
| CapsicumUSDA: Peppers, sweet, green, raw | 10 g | 0 | 0 g |
| Green chilliUSDA: Peppers, hot chili, green, raw | 1 g | 0 | 0 g |
| GingerUSDA: Ginger root, raw | 1.5 g | 0 | 0 g |
| Coriander leavesUSDA: Coriander (cilantro) leaves, raw | 1.5 g | 0 | 0 g |
| TurmericUSDA: Spices, turmeric, ground | 0.5 g | 0 | 0 g |
| Chilli powderUSDA: Spices, pepper, red or cayenne | 0.5 g | 0 | 0 g |
| Garam masalaUSDA: Spices, curry powder | 0.5 g | 0 | 0 g |
| SaltUSDA: Salt, table | 1 g | 0 | 0 g |
| OilUSDA: Oil, canolaThe oil the paneer is scrambled in | 4 g | 35 | 0 g |
What we could not match
Stand ins and assumptions in this recipe that a person still has to check.
- Cooked yield is an estimate of a typical home pot (water evaporated); a weighed batch would replace it.
- A dry, crumbly dish sits loosely in a katori; the 110 g katori weight is an estimate.
- Restaurant versions usually carry much more oil, ghee, butter or cream than this home recipe.
- Paneer: No reliable USDA paneer (the FNDDS "Cheese, paneer" row lists 22.5 g carbohydrate, implausible for paneer). Queso fresco, a fresh acid-set cheese, used as a proxy. Check.
How this was worked out
This is the same dish the Homekcal app logs, from the same table. Each raw ingredient’s weight is multiplied by its per-100 g values in USDA FoodData Central, the batch is added up and divided by the cooked weight it makes. Calories are rounded to the nearest 10 and grams to the nearest gram, because a standard recipe is not your recipe. These are calculated values, not weighed or lab tested meals, and home versions vary a lot.
Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2026. fdc.nal.usda.gov. Public domain (CC0).
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