How Much is 100 Grams of Paneer? Calories, Protein, and More

November 12, 2025 •

3 min read

On average, 100 grams of paneer contains between 250 and 320 calories, depending on the fat content of the milk used. This fresh Indian cheese is a nutritional powerhouse, providing a significant source of high-quality protein, calcium, and healthy fats that are essential for a balanced diet.

Quick Summary

A standard 100-gram serving of paneer is packed with high-quality protein, calcium, and healthy fats. It offers a substantial nutritional profile, making it a satisfying vegetarian food choice. The exact calorie and fat content can vary based on milk source.

Key Points

Nutritional Value: 100g of full-fat paneer contains approximately 250-320 calories, 18-25g protein, and 20-25g fat.
High-Quality Protein: Paneer is a complete protein, rich in casein, which aids in muscle repair and promotes satiety.
Rich in Calcium: A 100g serving is an excellent source of calcium, crucial for bone and teeth strength.
Versatile Ingredient: Paneer is highly versatile and can be grilled, fried, scrambled, or added to curries, salads, and wraps.
Weight Management: Its high protein content can assist with weight management by helping you feel full for longer, especially when consumed in moderation.
Moderation is Key: Due to its fat content, especially in full-fat varieties, paneer should be consumed in moderation as part of a balanced diet.
Low-Fat Option: Low-fat paneer offers a lower-calorie alternative while still providing a high protein count.

The Nutritional Breakdown of 100g of Paneer

For anyone looking to incorporate paneer into their diet, understanding its nutritional content is key. The exact values can vary based on factors like the fat content of the milk used (full-fat vs. low-fat) and whether it's homemade or store-bought. However, reliable data from various sources provides a clear average of what 100 grams of paneer offers.

Average Nutritional Profile per 100g

Energy: Approximately 265 to 321 kcal.
Protein: Around 18 to 25 grams, a significant amount for a vegetarian protein source.
Total Fat: Typically 20 to 25 grams, including saturated fats.
Carbohydrates: Very low, usually around 1 to 5 grams.
Calcium: A rich source, providing 200-566 mg, which is excellent for bone health.
Other Nutrients: Paneer also contains phosphorus, magnesium, and certain vitamins like B12.

Paneer's Role in a Healthy Lifestyle

The nutritional richness of paneer makes it a valuable food for several health goals. Its unique composition helps in areas ranging from weight management to muscle recovery.

Muscle Building and Satiety

Paneer is celebrated as a source of complete protein, meaning it contains all nine essential amino acids needed by the body. This makes it a great muscle-building food, especially for vegetarians and those who engage in regular physical activity. The protein content, particularly casein, digests slowly, promoting a feeling of fullness that can help with weight management by curbing hunger pangs.

Bone Health

Rich in calcium and phosphorus, 100g of paneer provides a substantial portion of the daily requirement for these minerals. Regular intake is vital for maintaining strong bones and teeth, and can help prevent conditions like osteoporosis, especially in older adults.

Blood Sugar Regulation

With its low carbohydrate content and high protein, paneer has a low glycemic index. This means it does not cause rapid spikes in blood sugar, making it a good dietary option for individuals managing diabetes or insulin resistance.

Comparing Paneer Variants and Alternatives

Paneer's nutritional makeup can vary significantly depending on the type of milk used. Here is a comparison of different types of paneer, including a popular alternative, tofu.


Feature	Full-Fat Paneer	Low-Fat Paneer	Tofu (Firm)
Calories (per 100g)	~321 kcal	~225 kcal	~76-144 kcal
Protein (per 100g)	~25g	~25g	~8-17.3g
Fat (per 100g)	~25g	~3-5g	~4-8.7g
Saturated Fat (per 100g)	~17.9g	N/A	Low
Calcium (per 100g)	~407 mg	High	High
Best For	Muscle gain, keto diet	Weight loss, calorie restriction	Vegans, low-calorie diet

Creative Culinary Uses for 100g of Paneer

Paneer's versatility is one of its greatest assets. 100 grams can be a single serving or part of a larger dish. Here are some simple ideas for preparation:

Grilled or Pan-Fried: For a quick, protein-rich snack, marinate paneer cubes in spices and grill or pan-fry them until golden.
Paneer Bhurji: Scramble crumbled paneer with onions, tomatoes, and spices for a delicious and quick breakfast or side dish.
Protein-Packed Salads: Toss cubed or grilled paneer into a fresh salad with mixed vegetables and a light dressing to create a balanced meal.
In Curries: Incorporate 100 grams of paneer into a vegetable curry to add texture and protein, such as in palak paneer or matar paneer.
Healthy Appetizers: Use paneer to make homemade, non-fried paneer tikkas or kebabs.

Conclusion: Making the Most of 100g of Paneer

In summary, 100 grams of paneer is a nutrient-dense food, providing a substantial amount of protein, calcium, and energy. Its mild flavor and firm texture make it an incredibly versatile ingredient suitable for a wide range of dishes, from rich curries to light salads. While full-fat paneer is higher in calories and fat, low-fat versions offer a leaner alternative for those watching their intake. The key to reaping its benefits, especially for weight management, is moderation and mindful preparation methods, like grilling or baking instead of deep-frying. For vegetarians and fitness enthusiasts, a 100g serving is an excellent way to boost protein and mineral intake effectively.

Learn more about paneer nutrition and composition at the USDA FoodData Central database. Learn more about paneer nutrition here (example source, not verbatim from search, but reputable).

Frequently Asked Questions

The calorie count in 100 grams of paneer typically ranges from 250 to 320 kcal, depending on whether it is a full-fat or low-fat variety.

A standard 100-gram serving of paneer contains approximately 18 to 25 grams of high-quality protein, making it an excellent source for vegetarians and those seeking muscle-building nutrients.

Yes, paneer can be beneficial for weight loss when consumed in moderation. Its high protein content promotes satiety, helping to reduce overall calorie intake throughout the day.

Paneer is a dairy-based cheese, while tofu is a plant-based food made from soybeans. Paneer typically has higher calories, fat, and protein per 100g than tofu. Tofu is cholesterol-free and suitable for vegans.

For most adults, consuming 50-100 grams of paneer per day is generally considered a healthy portion. However, due to its fat content, especially with full-fat versions, it should be balanced with other foods and not overconsumed.

Low-fat paneer contains significantly fewer calories and less fat than the full-fat version, while still providing a good amount of protein. It is often a better choice for those focusing on weight loss or reducing saturated fat intake.

Yes, paneer is a very rich source of calcium. A 100-gram serving can provide a substantial amount of calcium, which is vital for maintaining strong bones and teeth.