How much protein is in 170gm paneer?

November 12, 2025 •

3 min read

According to nutritional data, a 100-gram serving of traditional paneer contains around 18 to 21 grams of protein, making 170gm paneer a substantial source of this essential macronutrient. This high-quality protein, combined with its versatility in cooking, makes paneer a valuable component of many diets, especially for vegetarians.

Quick Summary

A 170gm serving of traditional paneer typically contains between 30 and 36 grams of high-quality protein, derived from curdled milk. This dairy product is also rich in other vital nutrients, including calcium and healthy fats, which support muscle building and bone health. Nutritional values can vary slightly based on the type of milk and preparation method.

Key Points

High Protein Source: 170gm of paneer provides approximately 30-36 grams of protein, supporting muscle repair and growth.
Complete Amino Acid Profile: Paneer contains all nine essential amino acids, making it a high-quality protein source.
Rich in Calcium: This Indian cheese is also a great source of calcium, which is vital for maintaining strong bones and teeth.
Supports Satiety: The combination of high protein and fat in paneer promotes a feeling of fullness, which can aid in weight management.
Nutrient Density: In addition to protein, paneer provides other beneficial nutrients like phosphorus, magnesium, and healthy fats.
Preparation Matters: Opt for grilled, sautéed, or raw paneer in salads to minimize added calories from heavy gravies or deep frying.

Paneer Protein Content: A Detailed Breakdown

The protein content in paneer can fluctuate slightly depending on whether it is homemade or a commercial product, and the type of milk used (e.g., full-fat vs. low-fat). On average, most full-fat paneer varieties offer between 18 and 21 grams of protein per 100 grams. This means a 170gm serving would provide a significant protein boost, ranging from approximately 30 to 36 grams of protein. This makes it an excellent option for vegetarians and those looking to increase their protein intake for muscle repair and satiety.

Nutritional Information Beyond Protein

Beyond its notable protein content, paneer is packed with other essential nutrients. Its full nutritional profile contributes to various health benefits, including bone health, satiety, and improved digestion.

Calcium: A fantastic source of calcium, paneer is crucial for strong bones and teeth. A single 100g serving can provide a substantial portion of the daily recommended intake.
Healthy Fats: Paneer contains healthy fats, including conjugated linoleic acid (CLA), which has been linked to fat loss and improved metabolism. However, this also means it's calorie-dense, so moderation is key for weight management.
Vitamins and Minerals: It's a source of essential minerals like phosphorus and magnesium, which support digestion and bodily function. Additionally, it contains B-vitamins, including B12, crucial for nerve function and energy production.

Comparison: Paneer vs. Tofu

For those comparing vegetarian protein sources, paneer and tofu are often pitted against each other. While both are excellent options, they have distinct nutritional profiles that cater to different dietary goals. The following table highlights the differences based on average values per 100 grams.


Feature	Paneer (per 100g)	Tofu (per 100g)	Primary Source	Calories (per 100g)	Protein (per 100g)	Fat (per 100g)
Source	Milk	Soybeans
Calories	~265-321 kcal	~76-144 kcal
Protein	~18-21g	~8-12g
Fat	~20-25g	~4-9g
Calcium	High (~200-700mg)	Moderate (~130-350mg)
Iron	Low (~0.1mg)	High (~5.4mg)
Texture	Firm, non-melting	Varies, from soft to extra firm

Maximizing the Benefits of Paneer

To make the most of paneer's protein and nutrients while being mindful of its fat content, consider these preparation methods:

Grilled or Pan-Fried: Grilling paneer tikka or pan-frying cubes with minimal oil is a fantastic way to enjoy it. It adds flavor without excessive fat. Pair it with a variety of vegetables for added fiber and nutrients.
Raw in Salads: Dicing raw paneer and adding it to a salad with fresh greens and a light dressing offers a quick, protein-rich meal.
Low-Fat Alternatives: If you are closely watching your fat intake, low-fat paneer made from skim milk is an option. It offers a slightly higher protein-to-fat ratio.
In Curries: For a healthier paneer curry, sauté the paneer instead of deep-frying and use a tomato-based gravy with minimal cream.

How to Store Paneer to Maintain Quality

Proper storage is essential to preserve the freshness and texture of paneer. Store it in cold water, changing the water daily, for up to 2-3 days in the refrigerator. For longer storage, it can be frozen, though the texture may change slightly upon thawing.

Conclusion

In summary, 170gm of paneer is a nutrient-dense food that provides a significant amount of protein, typically between 30 and 36 grams, depending on the variety. It is a complete protein, meaning it contains all essential amino acids, making it a valuable addition to any diet focused on muscle building, weight management, or general health. While higher in calories and fat than alternatives like tofu, its rich nutritional profile and slow-digesting casein protein offer sustained energy and satiety. By choosing the right preparation methods and consuming it in moderation, you can easily incorporate this healthy ingredient into your meals.

Authority Link

For more detailed nutritional data on paneer, you can consult reliable sources such as the USDA National Nutrient Database.

Frequently Asked Questions

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 generally has a higher protein content per 100 grams than tofu, with paneer offering around 18-21g and tofu providing 8-12g. However, tofu is lower in fat and calories, making the better choice dependent on specific dietary goals.

For most healthy individuals, eating 100 grams of paneer daily is safe and nutritious. However, due to its higher fat content, it should be consumed in moderation as part of a balanced diet, especially if you have high cholesterol or are managing your weight.

Yes, low-fat paneer is a very good protein source. It often contains a slightly higher concentration of protein per 100 grams (around 21-23g) than full-fat paneer, as the fat content is reduced.

For a high-protein meal, try preparing grilled paneer tikka, adding paneer cubes to a mixed vegetable stir-fry, or incorporating raw paneer into salads. Pairing it with other protein and fiber sources enhances its benefits.

Paneer is generally easy to digest for most people. However, some individuals with mild lactose intolerance may experience issues, as it still contains a small amount of lactose. Consuming it in moderation and alongside fiber-rich foods can help.

The protein content can vary between homemade and store-bought paneer based on the type of milk used (e.g., cow's milk vs. buffalo milk) and preparation methods. However, the core nutritional composition remains similar, with homemade options offering more control over fat content.