Best paneer and veg curries for weight loss

PeakX · Best foods · Updated 2026-11-11

Ranked by protein for each 100 kcal, the number that keeps you full and protects muscle on a deficit. Tofu bhurji comes first; dum aloo comes last.

1. Tofu bhurji163 kcal · 11 g protein · 1 katori · 120 g · 6.5 g per 100 kcal
2. Kadai paneer314 kcal · 16 g protein · 1 katori · 150 g · 4.9 g per 100 kcal
3. Paneer do pyaza314 kcal · 15 g protein · 1 katori · 150 g · 4.9 g per 100 kcal
4. Chilli paneer430 kcal · 20 g protein · 1 plate · 180 g · 4.6 g per 100 kcal
5. Paneer tikka masala344 kcal · 16 g protein · 1 katori · 150 g · 4.5 g per 100 kcal
6. Matar mushroom128 kcal · 6 g protein · 1 katori · 150 g · 4.3 g per 100 kcal
7. Sarson ka saag164 kcal · 7 g protein · 1 katori · 150 g · 4.2 g per 100 kcal
8. Mushroom masala109 kcal · 4 g protein · 1 katori · 150 g · 3.9 g per 100 kcal
9. Gatte ki sabzi275 kcal · 11 g protein · 1 katori · 150 g · 3.9 g per 100 kcal
10. Methi malai matar222 kcal · 7 g protein · 1 katori · 150 g · 2.9 g per 100 kcal
11. Malai kofta381 kcal · 11 g protein · 1 katori · 180 g · 2.9 g per 100 kcal
12. Navratan korma267 kcal · 8 g protein · 1 katori · 150 g · 2.9 g per 100 kcal
13. Aloo matar175 kcal · 5 g protein · 1 katori · 150 g · 2.7 g per 100 kcal
14. Veg kolhapuri179 kcal · 3 g protein · 1 katori · 150 g · 1.8 g per 100 kcal
15. Dum aloo212 kcal · 4 g protein · 1 katori · 150 g · 1.7 g per 100 kcal

How to use the list

• Build meals from the top half. The bottom half still fits, in a measured portion.
• Numbers assume home recipes with 5–8 g of oil or ghee a serving. Restaurant versions often carry double.