Shahi vs kadhai paneer: Why one has more calories and fat

Shahi paneer and kadhai paneer are both paneer curries, but they have distinct flavors and nutritional profiles. Shahi paneer boasts a rich, creamy gravy while kadhai paneer features a tomato, onion, capsicum, and spice base. When it comes to protein content, a 100-gram serving of shahi paneer contains 9 to 10 grams, whereas the same serving of kadhai paneer also provides 9 to 10 grams.

The primary difference lies in the calories and fat content. Shahi paneer contains 280 to 320 kcal, 22 to 25 grams of fat, and 9 to 10 grams of protein, while kadhai paneer has 180 to 220 kcal, 12 to 15 grams of fat, and 9 to 10 grams of protein. The extra fat in shahi paneer comes from ingredients like cream, cashew paste, and khoya.

Cashews are nutrient-dense, but when blended into a rich gravy, the dish becomes calorie-dense. Kadhai paneer, on the other hand, contains vegetables like tomatoes, onions, and capsicum, which retain their nutritional value even after cooking. These vegetables can contribute antioxidants and other nutrients. To make either dish more protein-friendly, opt for extra paneer rather than extra gravy.

Two additional paneer cubes add about 5 grams of protein with minimal extra fat. Another option is to pair the dish with a small bowl of dal or curd to boost the overall protein content. Shahi paneer can be made lighter by swapping half the cream for hung curd or fresh milk and reducing the cashew paste. Other thickening agents, such as blended boiled onion, roasted besan, or soaked and blended melon seeds, can also create a creamy texture without excessive fat.

The primary nutritional difference between the two dishes lies in the ingredients used for the gravy, with shahi paneer's richer ingredients leading to higher calorie and fat content.