How much protein in 100 grams of masala paneer? The nutritional breakdown

January 5, 2026 •

4 min read

While plain paneer offers an impressive 18-21 grams of complete protein per 100 grams, the exact amount for masala paneer can vary significantly based on the specific recipe. The final protein count in masala paneer depends heavily on the ratio of paneer to other gravy ingredients, which often dilute the overall protein concentration.

Quick Summary

The protein content of 100g of masala paneer varies widely based on preparation. It is often lower than plain paneer due to dilution with spices and creamy gravies, but grilled versions retain higher protein concentration.

Key Points

Plain Paneer Protein: Uncooked, 100g of paneer contains approximately 18-21g of high-quality, complete protein.
Masala Paneer Protein Varies: The protein content of masala paneer is not uniform; it depends on the recipe and the ratio of paneer to other ingredients.
Curry Dilutes Protein: Creamy curries like Paneer Butter Masala can contain as little as 8-12g of protein per 100g because the rich gravy dilutes the paneer's protein.
Grilling Retains Protein: Dry or grilled preparations, such as Paneer Tikka, contain a much higher protein concentration per 100g, closer to plain paneer.
Boost Protein Intentionally: To increase the protein in masala paneer, use low-fat milk, reduce cream and butter, or add high-protein vegetables like peas.
Aids Satiety: Paneer's high protein and fat content helps promote satiety and can assist in weight management by reducing cravings.

Understanding the Protein in Plain Paneer

Before dissecting the protein content of masala paneer, it's crucial to understand the foundational nutritional value of plain paneer itself. Unadulterated, unsalted paneer is a powerhouse of vegetarian protein, containing all nine essential amino acids. The protein content typically ranges from 18 to 21 grams per 100-gram serving, depending on the type of milk (cow's versus buffalo's) and fat content used in its preparation. This makes it an excellent source of protein for muscle building, satiety, and overall health for vegetarians.

The Masala Effect: How Preparation Changes Nutrition

The term "masala paneer" refers to a broad category of dishes where paneer is cooked with spices (masala) and other ingredients. This process significantly alters the final nutritional profile. A heavy, creamy curry, for example, will have a different protein-to-fat-to-carb ratio than a dry, grilled preparation. The addition of ingredients like butter, cream, oil, cashew paste, and pureed vegetables dilutes the protein density of the pure paneer.

Paneer Curry (e.g., Paneer Butter Masala)

One of the most popular forms is a rich, creamy curry like Paneer Butter Masala. According to nutritional data from platforms like Nutritionix, a 100-gram serving of a typical restaurant-style paneer butter masala can contain as little as 8.2 grams of protein. This is because the final weight includes not just the paneer but also a calorie-dense gravy made from ingredients that are lower in protein, such as cream, butter, and nuts. While delicious, this preparation is a less efficient way to get concentrated protein.

Grilled or Dry Masala Paneer (e.g., Paneer Tikka)

In contrast, dry preparations like grilled paneer tikka involve marinating and cooking the paneer directly with a spice mix, without a heavy sauce. In this case, the protein content per 100 grams will be much closer to that of plain paneer, perhaps slightly lower depending on the marinade ingredients but far more concentrated than a curry. For example, some sources show grilled paneer tikka with approximately 14-17 grams of protein per 100 grams. This is a much better option for those prioritizing protein intake for fitness or weight management.

How to Maximize Protein in Your Masala Paneer

If your goal is to consume a high-protein masala paneer dish, smart cooking choices are essential. Here are some strategies:

Prioritize a dry or roasted recipe: Choose paneer tikka, bhurji (scrambled), or a simple stir-fry. These methods use less oil and no cream-based gravy, keeping the protein concentration high.
Reduce high-calorie additives: For curries, use low-fat yogurt instead of heavy cream or cashew paste to thicken the gravy.
Add extra protein sources: Incorporate other high-protein vegetarian ingredients into your dish, such as chickpeas, peas, or lentils.
Use low-fat paneer: Opt for low-fat paneer, which typically has a slightly higher protein-to-fat ratio and fewer calories than its full-fat counterpart.
Pair with fiber: Serving your masala paneer with fiber-rich vegetables like capsicum, onions, or a large salad helps with digestion and promotes a feeling of fullness.

Comparison Table: Protein Content in Paneer Dishes (Per 100g)


Dish Type	Typical Protein Range (g)	Typical Calories	Key Nutritional Difference
Plain Paneer	18-21g	~258 kcal	High protein, complete essential amino acids
Masala Paneer Curry	~8-12g	~200-350+ kcal	Protein diluted by creamy, buttery, or nut-based gravy
Grilled Masala Paneer (Tikka)	~14-17g	~140-280 kcal	High protein concentration, lower calories from fats than curries
Low-Fat Paneer	~20-25g	Lower than full-fat	Higher protein-to-fat ratio, good for weight management

The Power of a Complete Protein

Pareer's protein is particularly valuable because it is a complete protein, meaning it contains all nine essential amino acids required by the human body. For vegetarians, sourcing complete proteins can be challenging, but paneer offers a simple, effective solution. These amino acids are crucial for tissue repair, muscle growth, and various metabolic functions. Pairing paneer with a variety of vegetables and whole grains ensures a balanced intake of other vital nutrients, such as fiber, vitamins, and minerals. Understanding the difference in protein density between plain paneer and its many prepared forms allows for more informed dietary choices, whether the goal is muscle gain, weight loss, or simply maintaining a healthy lifestyle. For more information on the nutrient profiles of dairy products, you can consult reliable sources like the National Institutes of Health (NIH).

Conclusion

In summary, while the protein in 100 grams of masala paneer is not a fixed number, it is significantly influenced by the preparation method. Dry or grilled versions retain a higher protein density, closer to the 18-21 grams found in plain paneer. Creamy, gravy-based curries, however, will have a much lower protein concentration per 100 grams due to dilution with other ingredients. By understanding these differences and choosing healthier preparation methods, you can enjoy the flavour of masala paneer while maximizing its high-quality protein benefits.

Frequently Asked Questions

Plain paneer contains approximately 18 to 21 grams of protein per 100 grams, although this can vary slightly based on the milk fat content and source.

The difference is due to the additional ingredients used in masala paneer recipes, such as butter, cream, and vegetable purees. These ingredients add weight and volume, diluting the paneer's pure protein concentration per 100 grams.

Yes, the paneer itself is a complete protein source containing all nine essential amino acids. While the final dish may be diluted, the protein derived from the paneer remains a high-quality, complete protein.

A grilled masala paneer (tikka) is generally healthier as it retains a higher protein concentration and uses less oil and cream, resulting in fewer calories and a more direct protein intake.

Yes, but be mindful of the preparation. Opt for drier, grilled, or scrambled versions (like paneer bhurji) and reduce the use of creamy gravies to keep the calorie and fat content in check while maximizing protein intake.

You can increase the protein content by adding more paneer, incorporating other protein-rich ingredients like peas or chickpeas, or using a low-fat version of paneer in your recipe.

Using low-fat paneer can slightly increase the protein-to-fat ratio, meaning for the same 100 grams, you get a higher percentage of protein and fewer calories from fat.