Paneer Bhurji has an estimated glycemic index of 20 (range 15 to 28), which is low, and a glycemic load of 2 per serving (low). NutriOptio estimates one serving (1 cup (approximately 200 g)) at 300 calories, with 20 g protein, 10 g carbohydrate and 20 g fat.
Indian cuisine · Vegetarian. Serving: 1 cup (approximately 200 g).
| Nutrient | Per serving |
|---|---|
| Calories | 300 kcal |
| Protein | 20 g |
| Carbohydrate | 10 g |
| Fiber | 2 g |
| Sugars | 5 g |
| Added sugars | 0 g |
| Fat | 20 g |
| Saturated fat | 12 g |
| Sodium | 600 mg |
Typical ingredients: Paneer, onion, tomato, green chili, ginger, garlic, turmeric powder, cumin seeds, coriander powder, salt, oil, fresh coriander leaves
| Dish | GL / serving | kcal / serving |
|---|---|---|
| Begun Bhaja | 1 | 120 |
| Laal Maas | 1 | 350 |
| Paneer Tikka Grill | 1 | 250 |
| Poriyal | 1 | 80 |
| Tandoori Paneer | 1 | 250 |
NutriOptio estimates 300 calories in one serving (1 cup (approximately 200 g)) of a typical paneer bhurji recipe. Your recipe and portion will change this.
A serving has an estimated glycemic load of 2, which is low (10 or under is low, 20 or over is high). Portion size and what you eat it with matter. This is general information, not medical advice.
NutriOptio grades a typical paneer bhurji B on Nutri-Score, where A is the best and E the lowest nutritional quality.
Your recipe is not the typical one. Photograph your plate or describe it, and NutriOptio grades your actual portion for glycemic load, Nutri-Score and processing.
Open the NutriOptio web appThese are the values the NutriOptio app gave for a typical paneer bhurji in October 2026. They are AI estimates and can change as the app is updated; search the dish in the app for its current estimate. Calories and nutrients are NutriOptio's AI estimate for a typical recipe and portion. The glycemic index is NutriOptio's reference value for this dish, estimated from its carbohydrate ingredients; glycemic load is computed from it and the serving's carbohydrate. Home and restaurant versions vary, sometimes a lot. General information, not medical advice.
