How many calories do rice and paneer have? A nutritional breakdown

November 12, 2025 •

4 min read

According to Redcliffe Labs, 100 grams of cooked white rice contains approximately 130 calories, while 100 grams of paneer can provide between 258 and 331 calories depending on its fat content. Understanding the calorie and macronutrient breakdown of these popular foods is crucial for anyone monitoring their diet.

Quick Summary

This guide provides a comprehensive comparison of the calorie and nutrient profiles of rice and paneer, examining different varieties and preparation methods. It offers practical advice for incorporating them into a balanced diet for weight management and muscle gain, alongside a comparative table of their nutritional values.

Key Points

White Rice Calories: Contains approximately 130 kcal per 100g, mostly from carbohydrates.
Brown Rice vs. White Rice: Brown rice offers slightly fewer calories and significantly more fiber and nutrients per 100g serving.
Paneer Calories: Varies by fat content; full-fat paneer has around 321 kcal per 100g, while low-fat has about 225 kcal.
Paneer is Protein-Rich: A 100g serving of paneer provides around 25g of muscle-building protein, promoting satiety.
Cooking Method Matters: The preparation style for both foods, especially paneer, heavily influences the final calorie count of a meal.
Balancing Macros: A healthy meal combines a carbohydrate source like rice with a protein source like paneer, plus vegetables for a balanced macronutrient intake.

Calorie and Nutritional Content of Rice

Rice is a staple food for more than half the world's population and is primarily a source of carbohydrates for energy. Its calorie count varies significantly depending on the type and how it's prepared. Brown rice, being a whole grain, generally offers more fiber and nutrients than its refined counterpart, white rice.

Types of Rice and Their Calorie Count

Cooked White Rice: Approximately 130 calories per 100g, consisting mostly of carbohydrates.
Cooked Brown Rice: Offers around 112 calories per 100g, and is richer in fiber and nutrients.
Cooked Basmati Rice: Contains about 121 calories per 100g and has a low glycemic index, making it suitable for those with diabetes.
Uncooked Rice: The calorie density is much higher. For example, 100g of uncooked white rice contains roughly 365 calories.
Preparation Method: The cooking process drastically changes the calorie density due to water absorption. When cooked, the water makes up a large portion of its weight, lowering the calories per 100g serving.

Calorie and Nutritional Content of Paneer

Paneer, or cottage cheese, is a popular vegetarian protein source made by curdling milk. Its calorie count depends heavily on the fat content of the milk used during its preparation.

Variations of Paneer and Their Calorie Count

Full-Fat Paneer: A 100g serving can have around 321 calories and is rich in both fat and protein.
Homemade Paneer: The calorie content typically ranges from 250 to 300 calories per 100g, depending on the milk used and process.
Low-Fat Paneer: For those monitoring fat intake, low-fat paneer offers a lighter option with approximately 225 calories per 100g.
Dishes: The final calorie count of paneer dishes can vary greatly. A small cup (100g) of palak paneer is around 145 kcal, while paneer butter masala can be 219 kcal, primarily due to added fats like butter and oil.

Nutritional Comparison: Rice vs. Paneer

To provide a clearer picture of how these two foods stack up, here is a comparative table based on a 100g serving.


Nutrient	Cooked White Rice (approx.)	Full-Fat Paneer (approx.)
Energy (kcal)	130	321
Carbohydrates (g)	28.2	3.57
Protein (g)	2.7	25
Fat (g)	0.3	25
Fiber (g)	0.4	0

Health Benefits of Rice and Paneer

While both offer nutritional benefits, they serve different dietary purposes.

Benefits of Rice

Energy Source: The high carbohydrate content provides an excellent source of energy, fueling your body and brain.
Digestive Health: Whole-grain rice varieties like brown rice contain fiber, which supports healthy digestion and can help prevent constipation.
Gluten-Free: Rice is naturally gluten-free, making it a safe and versatile option for individuals with celiac disease or gluten sensitivity.

Benefits of Paneer

Protein Powerhouse: Paneer is an exceptional source of protein, which is vital for muscle building, tissue repair, and satiety, aiding in weight management.
Bone Health: Rich in calcium and phosphorus, paneer helps build and maintain strong bones and teeth.
Blood Sugar Control: Its low glycemic index and high protein content help stabilize blood sugar levels, which is beneficial for those managing diabetes.
Promotes Fullness: The high protein and fat content in paneer can help you feel full for longer, which can prevent overeating.

Incorporating Rice and Paneer into a Balanced Diet

Combining rice and paneer can create a balanced and satisfying meal, but portion control is key. A balanced meal might include a smaller portion of rice, a generous serving of paneer for protein, and a large portion of vegetables for fiber and micronutrients.

For weight management, opting for brown rice over white rice increases fiber and nutrient intake. Similarly, choosing low-fat paneer can help reduce overall calorie consumption while still providing ample protein. For muscle gain, the combination provides both the carbohydrates needed for energy and the protein essential for muscle repair and growth.

The Importance of Cooking Method

Just as the choice between white and brown rice impacts nutrition, so does the preparation of paneer. Grilling, baking, or pan-frying paneer with minimal oil are healthier options than deep-frying. When preparing dishes like curries, using healthy fats in moderation and incorporating plenty of vegetables can boost the nutritional value without a major calorie increase.

Conclusion

Rice and paneer each offer distinct nutritional profiles that can support different health goals. Rice is an energy-rich carbohydrate source, with brown rice providing the added benefit of higher fiber. Paneer, on the other hand, is a protein-dense food, and its calorie content is tied to its fat levels. By being mindful of portion sizes, preparation methods, and the specific varieties you choose, you can effectively manage your calorie intake and build a healthy, balanced diet with these popular ingredients. Both can play a valuable role in a nutritious diet when consumed thoughtfully. For more detailed information on healthy recipes and nutrition planning, resources like Clearcals offer valuable insights.

Frequently Asked Questions

There is a significant difference due to water absorption. For instance, 100g of uncooked white rice has around 365 kcal, but once cooked, that same portion size (now heavier with water) contains only about 130 kcal.

Yes, paneer can be beneficial for weight loss. Its high protein content helps promote a feeling of fullness, reducing overall calorie intake. For best results, choose low-fat paneer and opt for grilling or baking over frying.

To reduce calories, you can use low-fat paneer, minimize the amount of oil or butter used for cooking, and incorporate plenty of vegetables to increase fiber and volume without adding excessive calories.

Brown rice is generally considered healthier. It is a whole grain that retains its fiber and nutrient-rich bran and germ layers, whereas white rice is refined and stripped of these components.

Cooking rice with water drastically lowers its calorie density per gram. When raw rice is cooked, it absorbs water and expands, so a 100g serving of cooked rice has fewer calories than 100g of raw rice.

Yes, paneer is an excellent source of high-quality protein for vegetarians. A 100g serving contains approximately 25g of protein, along with essential amino acids vital for muscle growth and repair.

A standard bowl of cooked white rice (approximately 150g) contains around 200–210 calories, though the exact amount can depend on the portion size and how much water was absorbed during cooking.