How much protein is in 50 gm paneer? Your Guide to This Dairy Powerhouse

November 9, 2025 •

3 min read

According to nutritional data, a 50-gram serving of standard paneer typically provides approximately 9 to 10 grams of high-quality protein. This makes it a significant source of this vital macronutrient for vegetarians and anyone seeking to boost their protein intake, confirming the nutritional value of paneer and answering the common question: How much protein is in 50 gm paneer?

Quick Summary

A 50g serving of standard paneer generally contains 9-10 grams of complete protein, a valuable vegetarian source. Its nutritional content varies based on milk type. This guide examines paneer's role in a balanced diet for muscle growth and weight management, including comparisons with other protein sources.

Key Points

Protein Power: A 50g serving of standard paneer offers 9-10 grams of complete, high-quality protein, ideal for vegetarian diets.
Varying Nutrition: Protein and fat content can differ based on whether it's made from full-fat or low-fat milk, with low-fat versions offering more protein per calorie.
Muscle Builder: Paneer is rich in casein, a slow-digesting protein that provides a sustained release of amino acids, supporting muscle repair and growth.
Nutrient-Dense: Beyond protein, paneer is an excellent source of calcium for bone health and contains important vitamins and minerals like B12 and phosphorus.
Versatile Ingredient: It can be incorporated into numerous healthy recipes, including grilled dishes, salads, and lighter curries, to avoid excess fat and calories.
Calorie Conscious: While healthy, regular paneer is high in fat and calories, so portion control is important, especially for those managing weight.

Paneer, a fresh, non-melting cheese popular in South Asian cuisine, is a nutritional powerhouse for those following a vegetarian diet. While often enjoyed for its versatility and mild taste, its high protein content is a significant health benefit that supports muscle growth, weight management, and overall health. Understanding the specifics of its nutritional profile, particularly in a standard serving size like 50 grams, is key to making informed dietary choices.

The Nutritional Breakdown of Paneer

So, How Much Protein is in 50 gm Paneer?

For a standard, full-fat paneer, a 50-gram serving typically contains around 9 to 10 grams of protein. This is based on the general understanding that 100 grams of paneer provides approximately 18 to 20 grams of protein. The exact protein content can differ slightly depending on the type of milk used (cow or buffalo) and how it's made. Low-fat paneer, for example, often has a better protein-to-calorie ratio as it's made from toned or skim milk.

More than Just Protein: The Full Nutrient Profile

Beyond protein, paneer is a good source of other nutrients. A 50g serving of full-fat paneer also contains fat, along with essential vitamins and minerals:

Calcium: Important for strong bones and teeth.
Vitamin B12: Particularly beneficial for vegetarians.
Other Minerals: Includes phosphorus, selenium, and zinc, supporting various bodily functions.

Regular Paneer vs. Low-Fat Paneer

Low-fat paneer is made using toned or skim milk, resulting in lower fat and calorie content compared to regular paneer made from full-fat milk. This makes low-fat paneer a good option for weight management as you can eat more for fewer calories while still getting a good amount of protein. However, its texture may be firmer and less creamy than regular paneer.

Paneer in Comparison: How Does It Stack Up?

Paneer is considered a complete protein, providing all nine essential amino acids. Here's how it compares to some other protein sources per 100g:


Protein Source (per 100g)	Protein (g)	Other Key Nutrients	Suitability	Notes
Paneer (Regular)	18-20g	High in Calcium, B12, Casein protein	Vegetarian	Slow-digesting protein, higher in fat and calories.
Paneer (Low-Fat)	18-22g	High in Calcium, better protein-to-fat ratio	Vegetarian	Fewer calories than regular paneer.
Tofu (Firm)	8-10g	Iron, Manganese, Isoflavones	Vegan	Low in calories and fat, absorbs flavors well.
Lentils (cooked)	9g	High in Fiber, Folate, Iron	Vegan	Inexpensive and good source of fiber, but not a complete protein on its own.
Soy Chunks	52g	Iron, Calcium	Vegan	Extremely high protein per 100g, but a typical serving size is smaller.

Practical Ways to Add Paneer to Your Diet

To enjoy paneer's protein benefits without excessive fat, consider these healthier preparation methods:

Grilled or baked paneer: Marinate and grill or air-fry for a low-fat option.
Paneer bhurji: A scramble with vegetables for a quick, protein-rich meal.
Paneer salad: Add grilled or raw paneer to a salad.
Lighter curries: Use tomato-based gravies instead of cream or butter.

Health Benefits of a Protein-Rich Diet with Paneer

Paneer's high-quality protein, particularly slow-digesting casein, supports muscle repair and growth, making it popular for post-workout recovery. Its protein content also helps with satiety, which can aid in weight control. Furthermore, its high calcium content contributes to bone health.

Considerations and Best Practices

Due to its fat and calorie content, moderation is advised when consuming paneer. Making paneer at home with toned or double-toned milk allows for better control over ingredients and fat. Paneer is not lactose-free, so individuals with lactose intolerance may experience issues and might consider plant-based alternatives like tofu. For more information on daily protein needs, resources like Harvard Health can be helpful.

Conclusion

A 50-gram serving of paneer provides a good amount of protein, making it a valuable addition to a balanced diet. Whether your goal is muscle gain, weight management, or increasing vegetarian protein intake, paneer is a versatile and nutrient-dense food. By choosing the right type and preparing it healthily, you can enjoy its benefits.

Frequently Asked Questions

A daily intake of 50-100 grams of paneer is generally sufficient for most adults to enjoy its benefits. However, individual dietary needs vary, so it is best to consult a healthcare professional for personalized advice.

In moderation, yes. Paneer's high protein content promotes satiety, helping to reduce overall calorie intake. Choosing low-fat paneer and healthier cooking methods is key for weight management.

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

Homemade paneer is typically fresher and allows you to control the type of milk used. Some store-bought varieties may contain preservatives or have slight variations in protein content depending on processing.

Paneer is a dairy cheese made from milk, while tofu is a plant-based curd made from soy milk. Tofu is generally lower in calories and fat, but standard paneer offers more protein per 100g, though it has higher fat content.

While paneer contains less lactose than milk, it is not lactose-free. Individuals with mild intolerance might tolerate it, but it may cause issues for others. Tofu is a completely dairy-free, suitable alternative.

Opt for grilling, baking, or pan-frying with minimal oil instead of deep-frying. Using paneer in salads, stir-fries, or low-fat curries with tomato-based gravy is a healthy approach.