How many grams of protein does 200g of paneer have?

November 12, 2025 •

4 min read

According to several dietary and food analysis sources, 200 grams of paneer can contain anywhere from 28 to 40 grams of protein, though a typical average is often found between 30 and 38 grams. This variance depends on whether it's made from full-fat or low-fat milk, affecting its overall nutrient composition.

Quick Summary

This article breaks down the protein content of 200g of paneer based on its fat content. It also explores the nutritional profile, benefits for muscle and weight management, and compares paneer to other protein sources like tofu and chicken.

Key Points

High Protein Content: 200g of paneer typically provides 30-38 grams of protein, with some variations reaching up to 40g.
Fat Content Matters: The amount of fat in paneer depends on whether it's made from full-fat or low-fat milk, influencing its protein-to-fat ratio.
Complete Protein Source: Paneer is a complete protein, containing all nine essential amino acids needed for muscle repair and growth.
Rich in Calcium: In addition to protein, paneer is an excellent source of calcium, which is vital for maintaining strong bones and teeth.
Promotes Satiety: The combination of protein and fat helps you feel full for longer, aiding in weight management.
Supports Metabolism: The slow-digesting casein protein in paneer provides a steady energy release, which can help boost metabolism.
Not for the Lactose Intolerant: While it has lower lactose than milk, paneer is still a dairy product and not suitable for those with severe lactose intolerance.

Unpacking the Protein Content of Paneer

Paneer, the popular Indian cheese, is a powerhouse of nutrition, especially for vegetarians and those seeking to boost their protein intake. While the exact protein count for a 200g serving can vary, a reliable average sits in the range of 30 to 38 grams. The primary factor influencing this is the type of milk used in its production—full-fat or low-fat—which also impacts its overall calorie and fat density.

Full-Fat vs. Low-Fat Paneer

The choice between full-fat and low-fat paneer significantly alters its nutritional value. Full-fat paneer, made from whole milk, is higher in both fat and protein, making it more calorie-dense. On the other hand, low-fat paneer, created from toned or skim milk, contains a higher protein-to-fat ratio, making it a better option for weight management or calorie restriction. For instance, a 200g serving of low-fat paneer may offer a slightly higher protein percentage compared to its full-fat counterpart for the same weight, even if the total fat is much lower.

The Nutritional Profile Beyond Protein

While protein is a key component, paneer is also packed with other essential nutrients. It is an excellent source of calcium, crucial for bone and dental health, with a 100g serving sometimes providing over 400 mg. It also contains phosphorus, B vitamins, and healthy fats, which support metabolism and overall wellness. The casein protein in paneer is slow-digesting, providing a sustained release of amino acids that promotes muscle repair and prolonged satiety.

Health Benefits of Incorporating Paneer into Your Diet

Including paneer in your diet offers numerous health advantages:

Supports Muscle Growth and Repair: As a complete protein source containing all nine essential amino acids, paneer aids in muscle protein synthesis, which is vital for recovery after physical activity.
Assists in Weight Management: The high protein and fat content in paneer contribute to a feeling of fullness, which can help reduce overall calorie intake and prevent overeating.
Boosts Bone Health: With its high calcium and phosphorus levels, paneer supports strong bones and teeth, making it especially beneficial for older adults and individuals at risk of osteoporosis.
Regulates Blood Sugar: The slow digestion of casein protein in paneer helps stabilize blood sugar levels, preventing rapid spikes and crashes, which is advantageous for those with diabetes.
Enhances Overall Immunity: Paneer contains important micronutrients like zinc and selenium, which play a significant role in boosting the immune system.

Paneer Compared to Other Protein Sources

To understand the value of paneer, it's helpful to compare its protein density and other attributes with other common sources. Here is a comparison based on a typical 100g serving:


Protein Source	Typical Protein Content (per 100g)	Notable Characteristics
Paneer	18-25g	Excellent source of calcium, contains slow-digesting casein, versatile for vegetarian dishes.
Chicken Breast	~31g	Very high protein density, lean, low in fat.
Firm Tofu	10-12g	Plant-based, lower in calories and fat, good for vegan diets.
Lentils (Cooked)	~9g	High in fiber, affordable, and a great source of plant-based protein.
Large Egg	~6g	Complete protein source, contains beneficial vitamins and fats.

This comparison highlights paneer as a highly competitive protein source, especially for vegetarians, offering a richer profile than many plant-based alternatives and a substantial protein load relative to its volume.

Conclusion: Making Paneer Work for You

The answer to "How many grams of protein does 200g of paneer have?" is a robust 30-38 grams on average, depending on the milk fat content. This makes it an exceptional choice for anyone looking to increase their protein intake, support muscle repair, and enhance satiety. With its rich blend of calcium, healthy fats, and vitamins, paneer is more than just a tasty cheese—it's a comprehensive nutritional asset. To optimize its benefits, incorporate it into balanced meals with vegetables and whole grains. Whether you are aiming for muscle gain, weight management, or simply better nutrition, paneer provides a delicious and versatile way to meet your goals. For specific dietary planning, especially for conditions like high cholesterol, it is always wise to consult a healthcare professional. You can read more about balancing paneer in your diet on health-focused websites like Clearcals.

Recipe Ideas with High-Protein Paneer

Paneer Bhurji: A quick scramble of crumbled paneer with onions, tomatoes, and spices, ideal for a high-protein breakfast or light meal.
Grilled Paneer Tikka: Marinate paneer cubes in yogurt and spices before grilling for a protein-packed snack or appetizer.
Palak Paneer: A classic Indian dish where paneer is simmered in a creamy spinach gravy, offering a wholesome combination of protein and nutrients.

By including paneer in these versatile ways, you can easily enjoy its nutritional advantages and impressive protein content as part of a healthy diet.

Frequently Asked Questions

Yes, paneer is a complete protein source, meaning it contains all nine of the essential amino acids that the human body cannot produce on its own.

Yes, paneer is an excellent food for muscle building. Its high-quality, slow-digesting casein protein provides the amino acids necessary for muscle repair and growth, especially after exercise.

Yes, while both contain significant protein, low-fat paneer has a higher protein-to-fat ratio, making it a better option for those monitoring calorie or fat intake.

On average, 100 grams of paneer contains approximately 18 to 25 grams of protein, though the exact amount can vary by brand and milk fat content.

Yes, consuming 200g of paneer daily is generally considered safe for most people as part of a balanced diet. However, moderation is key due to its high fat content, especially if you have high cholesterol or are not very active.

Paneer is considered one of the best vegetarian protein sources due to its high protein content and the fact that it is a complete protein.

A 100g serving of paneer (18-25g protein) contains less protein than 100g of chicken breast (~31g protein). However, paneer is a very strong protein source for vegetarians.