VegetarianDairy

Paneer Pakora

Nutrition Facts Per 100g

Also known as: PANEER PAKODA, COTTAGE CHEESE PAKORA

Paneer Pakora is a staple dairy product in Indian households, valued for its protein and calcium content. It provides 14g of protein per 100g. Each 100g provides 180mg of calcium — about 18% of an adult's daily requirement. Key nutrients include Sodium (approximately 80% of a typical adult's daily needs) and Polyunsaturated Fat (PUFA) (approximately 67% of a typical adult's daily needs). Full nutritional details are listed below.

Nutrition Summary

320kcalCalories

14.0gProtein

16.0gCarbs

22.0gFat

2.0gFiber

Protein 18% Carbs 20% Fat 62%

Micronutrients

High in:SodiumCalciumPhosphorusZinc

Calcium180 mg(18%)

Iron1.5 mg(12%)

Zinc1.5 mg(16%)

Potassium200 mg(7%)

Sodium400 mg(80%)

Magnesium30.0 mg(8%)

Phosphorus120 mg(17%)

Thiamin (B1)0.1 mg(7%)

Riboflavin (B2)0.1 mg(12%)

Niacin (B3)0.8 mg(5%)

Vitamin C2.0 mg(2%)

Carotenoids150 µg(3%)

β-Carotene50.0 µg(2%)

Vitamin A0 µg(0%)

Folate (B9)12.0 µg(3%)

Vitamin B60.1 mg(8%)

Vitamin B120.3 µg(13%)

Vitamin D0 µg(0%)

Vitamin E0.2 mg(1%)

Fat Breakdown4

MUFA9.0 g

60%

PUFA4.0 g

67%

Omega-30.2 g

15%

Omega-63.8 g

26%

Limit These2

Saturated Fat8.0 g

Cholesterol25.0 mg

Common Serving Sizes

1 pc35g

112 kcal4.9g protein

100 g100g

320 kcal14.0g protein

Allergen Information

Dairy

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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