How many proteins are in 50 g of paneer?

December 29, 2025 •

4 min read

According to nutritional databases, a 50-gram serving of standard paneer typically contains approximately 9 grams of high-quality protein. This makes the popular Indian cheese a valuable source for vegetarians aiming to meet their daily protein requirements for muscle health and overall wellness.

Quick Summary

A 50g portion of paneer provides roughly 7-9 grams of complete protein, with the amount depending on the milk's fat content. It's a rich source of calcium and essential amino acids, supporting muscle repair and bone health.

Key Points

Protein per 50g: A typical 50g serving of standard paneer contains an average of 9 grams of protein.
Variations in protein: The exact amount of protein can vary slightly depending on the fat content of the milk used to make the paneer.
Nutritional value: In addition to protein, 50g of paneer provides essential nutrients like calcium, healthy fats, and minerals such as phosphorus.
Benefits: The protein in paneer supports muscle health, aids in weight management by promoting satiety, and contributes to strong bones.
Usage: Paneer is a versatile ingredient that can be easily added to salads, curries, and snacks for a protein boost throughout the day.

The question of how many proteins are in 50 g of paneer is a common one, especially for those following a vegetarian diet or tracking their macronutrient intake. While the exact figure can vary slightly based on preparation and the type of milk used, a 50-gram serving generally offers a significant protein boost.

The Protein Content Explained

The protein content in paneer is not a fixed number but rather a range influenced by several factors, primarily the fat content of the milk from which it is made. Most commercial and homemade paneer is made from full-fat milk, resulting in a higher fat content and a specific protein range. On average, you can expect a 50g serving to contain between 7 and 9 grams of protein. Some brands also offer lower-fat versions, which can alter the protein-to-fat ratio. For instance, a high-protein paneer product might offer as much as 12.5 grams of protein per 50g serving. Paneer contains casein, a slow-digesting protein, making it excellent for providing sustained energy and satiety. This makes it a great addition to meals throughout the day, not just after a workout.

Nutritional Breakdown of 50g Paneer

Beyond just protein, a 50g serving of paneer offers a host of other beneficial nutrients. By halving the standard 100g nutritional information, we can get an accurate picture of what a typical serving provides:

Energy: Approximately 130-150 kcal, depending on the fat content.
Total Fat: Around 8-10 grams, with a significant portion being saturated fat.
Carbohydrates: A very low amount, typically 1-2 grams, making it suitable for low-carb diets.
Calcium: A fantastic source of calcium, providing around 200-250mg per 50g serving, which is crucial for bone health.
Other Minerals: It also contains minerals like phosphorus, selenium, and zinc.

Comparison: Paneer vs. Other Protein Sources (per 50g)

To put paneer's protein contribution into perspective, here is a quick comparison with other popular protein-rich foods per 50g serving:


Food Source	Protein (per 50g)	Notes
Paneer	~7-9g	Also rich in calcium and healthy fats.
Boiled Egg	~6g	Quick and easy protein source.
Chicken Breast	~13g	Higher protein density, very low fat.
Tofu (Firm)	~8-10g	A plant-based, lighter alternative.
Cooked Lentils	~4-5g	Lower protein but high in fiber.

This comparison table illustrates that paneer holds its own as a solid protein source, especially for vegetarians, being more protein-dense than eggs and cooked lentils per an equivalent weight.

Versatile Ways to Include Paneer in Your Diet

Paneer's mild flavor and firm texture make it an incredibly versatile ingredient that can be incorporated into various meals. Here are some simple and healthy ideas:

As a snack: Simply cut it into cubes, sprinkle with salt and pepper, and enjoy it raw.
In a salad: Toss grilled or cubed paneer into your favorite salad for a protein-packed and satisfying meal.
Grilled or baked: Marinate paneer cubes with spices and grill or bake for a tasty appetizer, like a classic paneer tikka.
In curries: A staple in Indian cuisine, add paneer to curries like Palak Paneer or Matar Paneer for a hearty meal.
In scrambled form: Paneer bhurji is a quick and delicious scrambled paneer dish, similar to scrambled eggs, that can be eaten with bread or roti.

The Health Benefits of Paneer

Incorporating paneer into your diet offers more than just protein. Its rich nutritional profile contributes to several health benefits:

Supports muscle growth and repair: The high-quality protein provides all the essential amino acids needed for muscle synthesis and repair, making it a favorite for fitness enthusiasts.
Aids in weight management: The high protein content promotes satiety, helping you feel full for longer and reducing the urge to snack excessively.
Boosts bone health: The rich calcium and phosphorus content is vital for maintaining strong bones and teeth, helping to prevent conditions like osteoporosis.
Provides a steady source of energy: The combination of protein and healthy fats offers a sustained release of energy, keeping you energized throughout the day.
Low glycemic index: Paneer's minimal carbohydrate content means it doesn't cause rapid spikes in blood sugar levels, which is beneficial for managing diabetes.

Conclusion: A Powerful Vegetarian Protein Source

In conclusion, a 50g serving of paneer is a reliable source of protein, typically offering around 9 grams along with other valuable nutrients like calcium and healthy fats. Its nutritional value can vary slightly based on the type of milk used, but it remains a powerhouse ingredient for vegetarians. When consumed in moderation, paneer can be a delicious and beneficial addition to a balanced diet, supporting everything from muscle growth to weight management. Remember to balance it with other foods due to its fat content. For more information on the wide-ranging health benefits of paneer, refer to reputable nutritional guides online. https://www.healthians.com/blog/paneer-protein-per-100g/.

Frequently Asked Questions

Low-fat or high-protein paneer can have a higher protein content. A specific product mentioned in search results offered 12.5g of protein per 50g serving, so the value is generally higher than standard paneer.

Yes, paneer is a dairy product that contains all nine essential amino acids, making it a complete protein source necessary for the body's functions.

Per 50 grams, paneer (with ~9g protein) contains more protein than a single large egg (with ~6g protein). However, a single large egg weighs approximately 50g.

Yes, paneer can aid in weight loss when consumed in moderation. Its high protein content helps increase feelings of fullness, which can lead to reduced overall calorie intake. It's important to be mindful of its fat content.

For many, consuming 200g of paneer daily is perfectly acceptable as part of a balanced diet, providing around 35-50 grams of protein. However, those on a strict calorie budget should balance it with other foods due to its calorie density.

Milk paneer is a dairy product with higher fat and calcium content, while soya paneer (tofu) is plant-based and typically lower in fat. Milk paneer is also generally richer in protein per 100g compared to standard tofu.

You can quickly add 50g of paneer to your meal by cubing and adding it to a salad, pan-frying it with spices, or crumbling it into a scramble known as paneer bhurji.