How many calories are in 40 gm paneer? A complete nutritional guide

November 12, 2025 •

4 min read

Forty grams of full-fat paneer can contain approximately 120-130 calories, while a low-fat version may have slightly fewer. This popular Indian cheese is not just a source of energy but also a protein-packed and nutrient-rich food staple that offers substantial health benefits.

Quick Summary

The calorie content of a 40 gm serving of paneer depends on its fat content, typically ranging from 100 to 130 kcal. It is a dense source of protein and calcium, making it a valuable addition to many vegetarian diets.

Key Points

Calorie Range: 40 gm of full-fat paneer contains approximately 120-130 calories, while low-fat versions are lower.
High Protein: This serving size provides around 8-10 grams of complete protein, which is excellent for muscle health and satiety.
Fat Content Varies: The calorie difference between paneer types is mostly due to fat content; low-fat paneer significantly reduces calorie intake.
Calcium Rich: Paneer is an excellent source of calcium, crucial for strong bones and teeth, with up to 347 mg per 40g in some varieties.
Cooking Method Matters: To manage calories, opt for grilling, baking, or pan-frying with minimal oil instead of deep-frying or using heavy, creamy gravies.
Aids in Weight Management: Due to its high protein and low carbohydrate content, paneer helps increase feelings of fullness, supporting weight loss efforts.

The Calorie and Nutrient Profile of 40 gm Paneer

For individuals monitoring their dietary intake, understanding the specific nutritional value of food is crucial. When it comes to paneer, a serving of 40 grams is a standard portion often used in cooking. The calorie count in this serving size is primarily influenced by the fat content of the milk used to make the paneer. A 40 gm serving of paneer made from full-fat or whole milk is typically higher in calories due to its fat content, providing around 120-130 kcal. Conversely, low-fat paneer made from toned or skimmed milk will have a lower calorie count.

Here is a detailed breakdown of the macronutrients you can expect in an average 40 gm serving of full-fat paneer, based on reported values for 100g servings:

Protein: Approximately 8-10 grams. Paneer is a complete protein, containing all the essential amino acids necessary for muscle repair and growth.
Fat: Around 9-11 grams. While a significant portion of paneer's calories come from fat, it's a source of healthy fats, including conjugated linoleic acid (CLA).
Carbohydrates: Less than 2 grams. Paneer is very low in carbohydrates, making it a suitable option for low-carb or keto-friendly diets.
Calcium: An excellent source, with up to 190-347 mg per 40 gm serving, depending on the source. Calcium is vital for bone health.

How Different Paneer Types Affect Calorie Count

The type of milk used in production is the most significant factor affecting paneer's calorie density. Commercial and homemade paneer can differ greatly. It is important to know the source of your paneer when calculating calorie and fat intake.

Full-Fat Paneer vs. Low-Fat Paneer


Nutritional Aspect	Full-Fat Paneer (per 40 gm)	Low-Fat Paneer (per 40 gm)
Calories	~120-130 kcal	~60-90 kcal
Protein	~8-10 g	~8-10 g
Fat	~9-11 g	~3-5 g
Saturated Fat	Higher	Lower
Texture	Soft and creamy	Firmer and sometimes drier

For those on a diet focused on reducing overall fat and calorie intake, low-fat paneer offers the benefit of high protein content for fewer calories. While the taste and texture may differ slightly, it is a very effective substitute.

The Health Benefits of Paneer

Beyond its macronutrient content, paneer offers several health advantages:

Promotes Weight Loss: The high protein content aids satiety, helping you feel full for longer and reducing overall calorie consumption. The healthy fats can also help with fat burning.
Strengthens Bones and Teeth: As an excellent source of calcium and phosphorus, paneer is crucial for maintaining strong bones and preventing osteoporosis.
Stabilizes Blood Sugar: Paneer has a low glycemic index, and its high protein content helps stabilize blood sugar levels, making it beneficial for individuals with diabetes.
Boosts Immunity: Rich in minerals like selenium and zinc, paneer helps strengthen the immune system and protect against infections.
Aids Digestion: Paneer contains magnesium and phosphorus, which are necessary for the smooth functioning of the digestive system.
Supports Muscle Building: As a complete protein, it provides all essential amino acids, which is ideal for muscle repair and growth, especially after exercise.

For more detailed scientific information on the nutritional importance of paneer, including its protein efficiency, you can refer to relevant studies on dairy products such as those discussed on the National Institutes of Health website.

Practical Tips for Incorporating Paneer into Your Diet

How paneer is prepared can significantly impact its final calorie count. While a grilled or stir-fried preparation keeps the calories low, frying or adding heavy, creamy sauces can dramatically increase them. Here are some smart ways to enjoy paneer:

Raw Paneer Salad: Simply add cubes of raw, low-fat paneer to a fresh salad with crunchy vegetables and a light vinaigrette. This is one of the healthiest methods.
Grilled or Pan-Fried: For a savory snack, marinate paneer cubes with spices and grill or pan-fry them with minimal oil.
Paneer Bhurji: Scramble crumbled paneer with onions, tomatoes, and spices for a protein-rich breakfast or side dish.
Paneer in Curries: Opt for lighter, tomato-based gravies over heavy cream or butter-based sauces to keep calorie intake in check.
Healthy Wraps: Stuff whole-wheat roti or wraps with spiced paneer and plenty of vegetables for a nutritious meal.

Conclusion

In summary, 40 gm of full-fat paneer contains roughly 120-130 calories, while low-fat versions contain less. Paneer is a nutrient-dense food, providing high-quality protein, calcium, and other essential minerals that support various health goals, including weight management, muscle building, and bone health. Its versatility allows for a wide range of healthy and delicious preparations. By making mindful choices about the type of paneer and cooking methods, you can easily incorporate this healthy ingredient into a balanced diet to reap its full benefits without compromising your nutritional goals.

Frequently Asked Questions

Yes, paneer can be excellent for weight loss, especially low-fat varieties. Its high protein content helps you feel full and can boost metabolism. How you prepare it is key; avoid creamy, high-calorie gravies.

A 40-gram serving of paneer contains approximately 8 to 10 grams of high-quality protein, depending on the specific product and its fat content.

Yes, full-fat paneer has significantly more calories than low-fat paneer. The extra fat from whole milk is the primary source of these additional calories.

Yes, raw paneer can be consumed and is a healthy way to eat it, as it retains maximum nutrients. It's best to eat fresh, homemade paneer or ensure commercially produced paneer is of good quality.

While paneer does contain cholesterol, the amount varies based on its fat content. Moderate consumption, especially of low-fat versions, is less likely to significantly raise cholesterol levels compared to excessive intake.

To minimize calories, cook paneer by grilling, baking, or stir-frying with minimal oil. Adding it to salads or using it in lighter, tomato-based curries are also great options.

Homemade paneer can be lower in calories if you use low-fat milk. Since you control the ingredients, you can determine the fat content, unlike some commercial high-fat varieties.