Paneer protein per 100g: full nutrition facts and calories

Paneer contains approximately 18 g of protein per 100 g, along with 265 calories, 20 g of fat, and 1.2 g of carbohydrates. It is one of the richest vegetarian protein sources available in India. It also provides significant amounts of calcium, phosphorus, and B-vitamins. This makes it a valuable food for muscle building, bone health, and overall daily nutrition.

What is paneer and why does it matter nutritionally?

Paneer is a fresh, unaged cheese made by curdling hot milk with an acid such as lemon juice or vinegar. The curds are then pressed into a solid block. Unlike aged cheeses, paneer does not undergo fermentation or ripening.

In Indian cuisine, paneer serves as a primary protein source for millions of vegetarians. It appears in curries, snacks, salads, and even desserts. According to IFCT 2017 (Indian Food Composition Tables), paneer ranks among the top dairy-based protein foods commonly consumed across the country.

Understanding paneer's exact nutritional profile helps in planning balanced meals. This is especially important given that protein deficiency remains a widespread concern in India.

Paneer protein per 100g: complete nutrition breakdown

Below is the detailed nutritional profile of full-fat paneer per 100 g, based on values from the USDA FoodData Central and Indian food composition databases.

• Calories: 265 kcal
• Protein: 18.3 g
• Total fat: 20.8 g
• Saturated fat: 13.1 g
• Carbohydrates: 1.2 g
• Dietary fibre: 0 g
• Calcium: 208 mg
• Phosphorus: 138 mg
• Sodium: 18 mg
• Vitamin B12: 0.8 µg
• Riboflavin (B2): 0.23 mg
• Zinc: 2.7 mg
• Water: 59 g

The protein in paneer is a complete protein, meaning it contains all nine essential amino acids. This distinguishes it from most plant-based protein sources, which often lack one or more essential amino acids. For a deeper comparison, explore how complete protein differs across plant and animal sources.

How does paneer compare to other vegetarian protein sources?

Knowing how paneer stacks up against other common vegetarian foods helps in making informed dietary choices.

• Paneer: 18.3 g protein per 100 g
• Tofu (firm): 8–12 g protein per 100 g
• Cooked chickpeas: 8.9 g protein per 100 g
• Cooked moong dal: 7.0 g protein per 100 g
• Whole egg (boiled): 13.0 g protein per 100 g
• Greek yoghurt: 10.0 g protein per 100 g
• Cheddar cheese: 25.0 g protein per 100 g

Paneer clearly outperforms most pulses and legumes in protein density. However, it also carries more fat and calories. This trade-off is important to consider when designing a meal plan. For those wondering whether dal alone can meet protein needs, the answer is nuanced. Read more about whether dal is enough protein in an Indian diet.

Full-fat paneer vs low-fat paneer: nutrition differences

Low-fat paneer is made from toned or skimmed milk. It reduces calories and fat but may slightly alter protein content and texture.

• Full-fat paneer: 265 kcal, 18.3 g protein, 20.8 g fat per 100 g
• Low-fat paneer: 180–200 kcal, 20–22 g protein, 10–12 g fat per 100 g

Low-fat paneer can actually have slightly more protein per 100 g because removing fat concentrates the casein content. The taste and mouthfeel, however, change noticeably. Full-fat paneer is creamier and softer.

For weight loss goals, low-fat paneer offers a better calorie-to-protein ratio. For those who are underweight or need calorie-dense nutrition, full-fat paneer is the better choice.

Key micronutrients in paneer

Paneer is not just about protein. It provides several micronutrients that are critical for health.

Calcium

At 208 mg per 100 g, paneer is a significant calcium source. According to the National Health Portal of India, the recommended daily calcium intake for Indian adults is 600–1000 mg. A 100 g serving of paneer provides roughly 20–35% of this requirement. This is especially relevant for children and women who need adequate calcium for strong bones.

Vitamin B12

Many vegetarians struggle with B12 deficiency. Paneer provides around 0.8 µg per 100 g. While this is not enough to meet the full daily requirement of 2.4 µg, it contributes meaningfully when combined with other dairy products and fortified foods.

Phosphorus and zinc

Phosphorus works alongside calcium for bone mineralization. Zinc supports immune function and wound healing. Paneer provides meaningful amounts of both.

How much paneer should you eat daily?

There is no single correct answer. It depends on overall dietary goals, calorie needs, and other protein sources in the diet.

General guidelines for healthy adults:

• For general health: 50–80 g of paneer per day is reasonable.
• For muscle building or high-protein goals: 100–150 g per day, combined with other protein sources.
• For weight loss: Stick to 50–70 g and prefer low-fat paneer to control calories.

Eating 100 g of paneer daily provides roughly 18 g of protein. Combined with dal, roti, and other foods, this can help meet the ICMR-recommended protein intake for Indians. For those aiming for higher protein goals, check out this guide on how to eat 100g of protein daily on a vegetarian diet.

Common mistakes when eating paneer for protein

Paneer is nutritious, but how it is prepared and consumed matters significantly.

Deep frying paneer

Deep-fried paneer tikka or pakora can push the calorie count from 265 kcal to over 400 kcal per 100 g. The added oil negates much of the nutritional benefit. Grilling, baking, or light sautéing are better cooking methods.

Relying solely on paneer for protein

While paneer is protein-dense, relying on it as the only source of protein creates nutritional gaps. Combining paneer with lentils, legumes, nuts, and whole grains ensures a wider amino acid and micronutrient profile.

Ignoring saturated fat

Full-fat paneer contains about 13 g of saturated fat per 100 g. For individuals with high cholesterol or cardiovascular risk, this is a relevant concern. Moderation and pairing with fibre-rich foods can help manage this.

Assuming all market paneer is equal

Commercial paneer quality varies widely. Some brands add starch or vegetable fat as fillers. Always check ingredient labels. Fresh, homemade paneer from whole milk remains the most reliable option.

Best ways to include paneer in daily Indian meals

Paneer is versatile and fits into every meal of the day.

• Breakfast: Paneer bhurji with multigrain roti or a paneer-stuffed paratha.
• Lunch: Palak paneer or paneer tikka with a side of salad and brown rice.
• Snack: Raw paneer cubes with chaat masala, or grilled paneer skewers.
• Dinner: Paneer curry with dal and chapati for a balanced protein meal.

For more structured meal ideas, explore this 7-day high-protein Indian vegetarian meal plan.

Is paneer good for weight loss or weight gain?

Paneer works for both goals, depending on the portion size and preparation method.

For weight loss: Low-fat paneer in controlled portions (50–70 g) adds protein without excessive calories. Protein increases satiety, which reduces overall food intake. Grilling or adding raw paneer to salads keeps calories in check.

For weight gain: Full-fat paneer in larger portions (100–150 g) provides both protein and calorie surplus. Pairing it with carbohydrate-rich foods like roti or rice further supports a calorie-dense meal.

The key difference lies in quantity and cooking method, not the food itself. As explained in a 2020 study published in Nutrition Journal, high-protein diets from dairy sources can support both muscle preservation during weight loss and lean mass gain during a surplus.

Paneer for special dietary needs

Pregnancy and breastfeeding

Paneer provides protein, calcium, and B12, all of which are critical during pregnancy. It is a safe and nutrient-dense food when prepared hygienically. However, pasteurized milk should be used for homemade paneer to avoid bacterial contamination.

Children and growing teens

For children who are fussy eaters, paneer can be incorporated into parathas, sandwiches, and snacks. Its mild flavour makes it easy to pair with various spices and vegetables.

Diabetes

Paneer has a very low carbohydrate content (1.2 g per 100 g) and does not cause blood sugar spikes. It can be a smart addition to diabetic meal plans, especially when combined with high-fibre foods like vegetables and multigrain roti.

Frequently asked questions

How much protein is in 100g of paneer?

Full-fat paneer contains approximately 18.3 g of protein per 100 g. Low-fat versions may contain 20–22 g of protein per 100 g due to reduced fat content concentrating the protein.

Is paneer better than chicken for protein?

Chicken breast provides about 31 g of protein per 100 g with far less fat. In terms of protein density, chicken is superior. However, paneer remains the best high-protein option for vegetarians and is more accessible in many Indian households.

Can eating too much paneer be harmful?

Excessive consumption may lead to high saturated fat intake, which is linked to cardiovascular risks over time. People with lactose intolerance may also experience digestive discomfort, though paneer generally contains less lactose than liquid milk.

Is paneer a complete protein?

Yes. Paneer contains all nine essential amino acids, making it a complete protein. This is one of its major advantages over plant-based proteins like lentils or beans.

How many calories are in 100g of paneer?

Full-fat paneer has approximately 265 kcal per 100 g. Low-fat paneer ranges between 180 and 200 kcal per 100 g.

Is homemade paneer more nutritious than store-bought?

Homemade paneer from whole milk is generally fresher and free from additives. Store-bought options may contain preservatives or stabilizers. Nutritionally, the values are similar if the same type of milk is used.