How many grams of protein are in 100 grams of paneer?

December 12, 2025 •

3 min read

According to nutritional data, a 100-gram serving of paneer typically contains between 18 and 25 grams of protein, though the exact amount can vary. This makes it a significant source of high-quality protein for vegetarians and an excellent addition to a balanced diet.

Quick Summary

The protein content in 100 grams of paneer ranges from 18 to 25 grams, depending on the type of milk used. Paneer is a complete protein source, offering essential amino acids vital for muscle and bone health.

Key Points

Protein Range: 100 grams of paneer typically contains 18 to 25 grams of protein, with variations based on the type of milk used.
Complete Protein: Paneer is a complete protein, meaning it provides all nine essential amino acids needed by the body.
Nutrient-Dense: Besides protein, paneer is a rich source of calcium, phosphorus, and healthy fats.
Supports Weight Management: The high protein content promotes satiety, helping to reduce cravings and manage weight effectively.
Aids Muscle Growth: Its high-quality casein protein supports muscle repair and growth, especially after exercise.
Benefits Bone Health: High calcium levels help strengthen bones and prevent conditions like osteoporosis.

The Protein Power of Paneer

Paneer, a fresh, non-melting cheese popular in Indian cuisine, is prized for its high-quality protein content. Unlike many plant-based protein sources, paneer is a complete protein, meaning it contains all nine essential amino acids necessary for human health. This makes it a nutritional powerhouse, especially for vegetarians and those seeking to increase their protein intake through dairy products.

Factors Influencing Protein Content

The amount of protein in 100 grams of paneer is not a single, fixed number but rather a range influenced by several factors. The primary factor is the type of milk used in its production, followed by the manufacturing process itself.

Type of Milk: Paneer made from full-cream milk generally has a different protein-to-fat ratio than that made from low-fat or skim milk. Full-fat paneer tends to have a slightly lower protein percentage by weight due to the higher fat content, whereas low-fat versions are more protein-dense. For instance, some sources report higher protein values (around 25g per 100g) for richer milk varieties, while others find values closer to 18-21g.
Preparation Method: Homemade versus store-bought paneer can also affect the protein content. Commercial products might use different raw materials or processes that can slightly alter the final nutritional breakdown. Cooking methods, however, do not significantly reduce the protein content, though overcooking can affect the texture.

Paneer's Full Nutritional Profile (per 100g)

Beyond protein, paneer offers a range of other essential nutrients. A typical 100g serving contains:

Calories: Approximately 265-320 kcal.
Fat: Around 20-25 grams, which can be higher in full-cream versions.
Carbohydrates: Very low, typically 1-4 grams, making it suitable for low-carb diets.
Calcium: A significant source, providing around 200-400 mg, which is crucial for bone health.
Other Minerals: Also contains important minerals such as phosphorus, magnesium, and selenium.

How Paneer Aids in Diet and Health

Paneer's rich nutritional profile offers several health benefits:

Supports Muscle Health: As a complete protein, paneer supplies the necessary amino acids for muscle repair and growth, making it a favorite for athletes and fitness enthusiasts.
Promotes Satiety and Weight Management: The high protein and fat content in paneer help you feel full for longer periods, reducing cravings and overall calorie intake.
Enhances Bone Strength: The high calcium content, combined with other minerals like phosphorus, plays a vital role in maintaining strong bones and preventing conditions like osteoporosis.
Manages Blood Sugar: The slow-digesting casein protein in paneer helps to stabilize blood sugar levels, which is beneficial for managing type 2 diabetes.

Comparison Table: Paneer vs. Other Protein Sources (per 100g)


Protein Source	Protein (g)	Calories (kcal)	Other Benefits
Paneer	18-25 g	~265-320	Rich in calcium, complete protein
Firm Tofu	8-12 g	~76	Lower in fat, plant-based, cholesterol-free
Cooked Lentils	~9 g	~116	High in fiber, plant-based
Skinless Chicken Breast	~31 g	~165	Leanest protein source

Incorporating Paneer into Your Diet

Paneer is incredibly versatile and can be used in numerous dishes beyond traditional Indian curries. Here are some ideas:

Quick Snacks: Grill paneer cubes and sprinkle with a chaat masala for a healthy, high-protein snack.
Salads: Add raw or lightly fried paneer cubes to your salads for a satisfying protein boost.
Breakfast: Mix crumbled paneer with scrambled eggs or add it to stuffed parathas for a hearty breakfast.
Low-fat Option: For those watching their fat intake, opt for paneer made from low-fat milk, which offers the same protein benefits with fewer calories from fat.
Desserts: Explore Indian sweets like rasgulla or sandesh, which are made from a soft variety of paneer called chhena.

Conclusion

In summary, 100 grams of paneer is an excellent source of high-quality protein, providing a substantial amount, typically ranging from 18 to 25 grams. Its versatility, combined with its rich content of essential amino acids, calcium, and other minerals, makes it a valuable addition to a balanced diet, particularly for vegetarians. Whether your goal is muscle building, weight management, or simply enjoying a nutritious food, paneer is a delicious and beneficial choice. By understanding the factors that influence its nutritional value and exploring various ways to incorporate it into your meals, you can make the most of this protein powerhouse. For more in-depth nutritional data and health advice, consulting a reliable source is always recommended.

Frequently Asked Questions

Paneer made from buffalo milk generally has a higher fat content, which can mean a slightly different protein-to-fat ratio compared to cow's milk paneer. However, the protein content per 100g remains within a similar range, though some sources note that cow's milk paneer can be higher in protein per gram.

Paneer is lower in lactose compared to milk because most of the lactose is converted during the curdling process. Some individuals with mild lactose intolerance may tolerate it, but those with severe intolerance should be cautious and consult a doctor.

Yes, paneer can be a good food for weight loss. Its high protein content helps you feel full for longer, reducing the urge to snack. However, due to its high fat and calorie content, it should be consumed in moderation and paired with low-calorie vegetables for best results.

Per 100 grams, paneer offers significantly more protein than tofu. While paneer has 18-25 grams of protein, firm tofu typically contains only 8-12 grams.

Cooking does not significantly reduce the protein content of paneer. However, to preserve the best nutritional value and texture, it is best to avoid overcooking it.

The ideal portion size of paneer depends on individual dietary needs and fitness goals. For most adults, 50-100 grams of paneer daily is a common recommendation to enjoy its benefits without consuming excessive calories from fat.

Healthy ways to eat paneer include grilling or baking it for snacks, adding it to salads, or scrambling it with vegetables for a high-protein breakfast. Avoiding deep-fried preparations and heavy cream-based curries can help manage calorie and fat intake.

Homemade paneer allows for control over the quality of milk and ingredients, ensuring no additives or preservatives are used. The nutritional content can be tailored based on the milk fat percentage chosen. Store-bought options can have varying nutritional profiles.