How Many Calories are in 100g Amul Paneer?

November 27, 2025 •

4 min read

According to the official Amul website, 100g of Amul Fresh Paneer contains 296 kcal. This article provides a comprehensive answer to how many calories are in 100g Amul paneer, detailing the specific nutritional information for different product variants and how cooking methods can affect the final calorie count.

Quick Summary

This guide offers a detailed look at the caloric content and macronutrient profile of 100g of various Amul paneer products, including fresh, malai, and high protein options. It helps you understand the differences and choose the right type of paneer for your dietary needs.

Key Points

Amul Fresh Paneer Calorie Count: A 100g serving contains approximately 296 kcal.
Significant Calorie Variation: Calories differ by product type; High Protein Paneer has only 170 kcal, while Malai Paneer can have up to 323 kcal.
Cooking Method Impacts Calories: Frying paneer significantly increases its calorie content compared to grilling or baking.
Excellent Protein Source: All variants are rich in protein, crucial for muscle repair and satiety.
Good for Bone Health: Paneer is a great source of calcium, supporting strong bones and teeth.
Dietary Considerations: Opt for High Protein paneer for weight management or Malai paneer for richer, creamier dishes.

A Detailed Look at Amul Paneer Calories and Nutrition

Understanding the nutritional content of the foods you eat is crucial for effective diet management, whether for weight loss, muscle gain, or general health. Amul paneer is a popular dairy product in India, and its nutritional profile can vary depending on the specific product variant. Below is a detailed breakdown of the calories and macronutrients for 100g servings of different Amul paneer types, drawing from official product information.

Calorie Breakdown for Different Amul Paneer Products

Not all Amul paneer is created equal. The fat content of the milk used to make the paneer has a significant impact on its total calories. It's essential to check the specific product packaging or the official Amul website for the most accurate information. The following figures are based on search result data:

Amul Fresh Paneer: A 100g serving of Amul Fresh Paneer contains 296 kcal. This is the most common variety and has a balanced profile of fat, protein, and carbohydrates.
Amul Malai Paneer: This variant is known for being creamier due to higher fat content. A 100g serving can contain up to 323 kcal, which is higher than the fresh version.
Amul High Protein Paneer: This product is specifically designed for those looking for lower calories and higher protein. A 100g portion contains only 170 kcal. It has a significantly lower fat content, making it an excellent choice for a low-calorie, high-protein diet.

Nutritional Information per 100g

Beyond just calories, knowing the breakdown of protein, fat, and carbs is key. Here is a look at the macronutrients for the different Amul paneer types:

Amul Fresh Paneer (per 100g)

Energy: 296 kcal
Protein: 20g
Total Fat: 22g
Carbohydrate: 4.5g

Amul Malai Paneer (per 100g)

Energy: 323 kcal
Protein: 20g
Total Fat: 25g
Carbohydrate: 4.5g

Amul High Protein Paneer (per 100g)

Energy: 170 kcal
Protein: 25g
Total Fat: 6g
Carbohydrate: 4.0g

How Cooking Affects Calorie Count

The way you prepare paneer can drastically alter its final calorie count. While the raw nutritional information is a great starting point, added ingredients and cooking methods must be considered. Frying paneer in oil or butter can significantly increase its caloric value, while grilling or baking uses less fat and keeps the calories lower. For instance, a paneer tikka (grilled) will have fewer calories than a paneer pakora (fried). Similarly, a rich paneer butter masala or shahi paneer will contain more calories due to added cream, butter, and nuts compared to a simple stir-fried paneer salad.

Amul Paneer Comparison Table


Feature	Amul Fresh Paneer	Amul Malai Paneer	Amul High Protein Paneer
Calories (per 100g)	~296 kcal	~323 kcal	~170 kcal
Protein (per 100g)	20g	20g	25g
Fat (per 100g)	22g	25g	6g
Carbs (per 100g)	4.5g	4.5g	4.0g
Best For	General use, balanced diet	Creamy, rich gravies and dishes	Low-calorie, high-protein diets

Health Benefits of Paneer

Paneer is not only versatile but also packed with nutrients that offer several health benefits:

Excellent source of protein: Essential for building and repairing muscle tissue.
Rich in calcium: Promotes bone and dental health.
Aids in weight management: The high protein content promotes satiety, reducing overall calorie intake.
Supports gut health: Paneer, as a fermented product, can contain probiotics that help with digestion.
Helps regulate blood sugar: Can help manage blood sugar levels, making it a good choice for diabetics.

How to Choose the Right Paneer for Your Diet

Your choice of Amul paneer should align with your dietary goals. If you are focused on weight loss and want to minimize calorie and fat intake, the Amul High Protein Paneer is the clear winner. For those who prioritize flavor and texture in rich dishes and are not as concerned with total calories, Amul Malai Paneer is a great option. For everyday use and a balanced nutritional profile, Amul Fresh Paneer is a solid choice. The official Amul product pages can provide more specific details and are a reliable source of information for consumers (see Amul's product information page).

Conclusion

In summary, the calorie content of 100g of Amul paneer varies by product type, ranging from 170 kcal for the High Protein version to 323 kcal for the Malai variant. Amul Fresh Paneer, the standard product, offers 296 kcal per 100g. By understanding these differences and considering your cooking methods, you can easily incorporate paneer into a healthy and balanced diet. Always check the label of the specific product to be sure, as formulations can change over time. With its rich protein and calcium content, paneer is a nutritious and versatile food that can support a variety of health goals.

Frequently Asked Questions

Yes, Amul High Protein Paneer is the best option for weight loss among the Amul variants. With only 170 kcal per 100g and a higher protein-to-fat ratio, it helps you feel full longer while consuming fewer calories.

Amul Fresh Paneer has fewer calories than Malai Paneer. A 100g serving of Fresh Paneer has 296 kcal, while the same amount of Malai Paneer has a higher 323 kcal due to its increased fat content.

Yes, you can include Amul paneer in your daily diet as a good source of protein and calcium. However, moderation is key due to its fat content. Consider opting for the high protein or fresh variants for more regular consumption.

The main difference is the fat content. High Protein Paneer has significantly less fat and more protein than Fresh and Malai Paneer. Malai Paneer has the highest fat content, while Fresh Paneer sits in the middle.

Yes, frying paneer in oil or butter adds substantial calories. A grilled or baked preparation is a much healthier option if you want to keep the calorie count low.

Yes, Amul paneer is an excellent and complete vegetarian protein source, containing all essential amino acids. The high protein variant is particularly beneficial for those with higher protein requirements.

The most accurate nutritional information can be found on the official Amul product pages or directly on the packaging of the product itself.