Is Paneer a Lot of Calories? The Truth About Indian Cottage Cheese

November 3, 2025 •

3 min read

Did you know that the calorie count in 100 grams of full-fat paneer can vary from approximately 258 to over 320 kcal, depending on the milk used? This wide range is a major reason why many ask: Is paneer a lot of calories?

Quick Summary

Paneer's calorie content depends largely on its fat level and cooking method. High in protein, it can promote satiety for weight management, but moderation is key, especially with richer preparations.

Key Points

Depends on milk type: Full-fat paneer contains significantly more calories and fat (265-321 kcal/100g) than low-fat versions (150-225 kcal/100g).
Cooking method is crucial: Frying paneer or adding rich, creamy gravies dramatically increases the final calorie count, while grilling or baking keeps it low.
High in protein: Paneer is an excellent source of protein, which helps you feel full longer and can assist with weight management.
Tofu is lower-calorie: For a vegan and lower-calorie alternative, tofu has significantly fewer calories per 100g (~76 kcal) compared to paneer.
Enjoy in moderation: The myth that paneer is inherently fattening is false; it is a nutrient-dense food that should be enjoyed in controlled portions as part of a balanced diet.
Choose low-fat and grill: Opt for low-fat paneer and preparation methods like grilling or baking for a healthier, lower-calorie meal.

The Nutritional Profile of Paneer

Paneer, a fresh cheese popular in South Asian cuisine, is made by curdling milk with an acidic agent like lemon juice or vinegar. Its nutritional content, particularly its calorie and fat profile, is heavily influenced by the type of milk used. Here’s a breakdown:

Made from whole milk: Full-fat paneer typically contains around 265–321 calories per 100 grams, with approximately 20–25 grams of fat. This version is dense and creamy.
Made from skim or toned milk: Low-fat paneer is a lighter option, containing around 150–225 calories per 100 grams, and is lower in fat. It has a higher protein-to-fat ratio, making it a better choice for weight loss.
Protein content: Regardless of the fat level, paneer is a great source of protein, offering about 18–25 grams per 100 grams.

Paneer is also rich in essential micronutrients, including high levels of calcium for bone health and smaller amounts of phosphorus and zinc.

How Preparation Methods Affect Calories

The calorie impact of paneer is not just determined by the raw ingredient but also by how it is cooked. A simple piece of raw paneer is very different from a cube swimming in a rich, creamy sauce.

Healthy methods: Grilling, baking, or lightly sautéing paneer with a minimal amount of oil are excellent ways to keep the calorie count low while retaining its nutritional benefits. Raw paneer cubes can also be added to salads or eaten as a high-protein snack.
Unhealthy additions: Many traditional paneer dishes significantly increase the calorie load. Curries like Paneer Butter Masala or Shahi Paneer use heavy cream, butter, and rich gravies, pushing the total calories far higher than the raw cheese itself. Deep-frying the paneer, as in Paneer Pakora, also adds considerable fat and calories.

Paneer vs. Other Protein Sources: A Calorie Comparison

When considering paneer for your diet, it's helpful to see how its calorie and macronutrient profile stacks up against other popular vegetarian and non-vegetarian protein sources. The data below is based on a 100-gram serving.


Food Item	Calories (approx.)	Protein (approx.)	Fat (approx.)	Notes
Full-fat Paneer	265–321 kcal	18–25 g	20–25 g	High in protein and saturated fat.
Low-fat Paneer	150–225 kcal	18–25 g	Lower fat	Offers the high protein with fewer calories.
Tofu (Firm)	76 kcal	8–10 g	4–6 g	Much lower in calories and fat, plant-based.
Cottage Cheese	98 kcal	11 g	4.3 g	Lower in calories and fat than full-fat paneer.
Chicken Breast	165 kcal	31 g	3.6 g	Low-fat, very high protein source.

Paneer for Weight Management: The Role of Protein

Paneer's reputation can be misleading. While full-fat versions are calorie-dense due to their fat content, the high protein count is a major advantage for those managing their weight. Protein promotes satiety, helping you feel fuller for longer and reducing the urge to snack excessively. For vegetarians, paneer serves as a complete protein source, crucial for muscle repair and growth, which in turn boosts metabolism.

The key is not to view paneer as an all-or-nothing food, but to be mindful of your overall calorie intake and the specific type of paneer you choose. Low-fat paneer, in particular, offers the same satiating protein benefits with a lower caloric impact.

Healthy Ways to Incorporate Paneer

To enjoy paneer without overdoing it on calories, focus on healthy preparation methods and thoughtful portioning. Here are a few ideas:

Salads: Toss grilled or baked paneer cubes into a fresh salad with plenty of leafy greens and vegetables for a satisfying, protein-packed meal.
Stir-fry: Sauté paneer with a colorful mix of vegetables and a light sauce for a quick and nutritious dinner.
Tikka: Marinate paneer cubes in spices and grill them for a flavourful, low-calorie snack or appetizer.
Scramble (Bhurji): Make a light, high-protein paneer bhurji with chopped onions, tomatoes, and spices, using minimal oil.
Wraps: Use crumbled low-fat paneer as a protein-rich stuffing for multigrain rotis or tortillas.

Conclusion: It's All About Balance

So, is paneer a lot of calories? The answer isn't a simple yes or no. The calorie content is variable, ranging from moderately high in full-fat varieties to more manageable levels in low-fat options. The ultimate impact on your diet depends heavily on your portion sizes and, most importantly, the cooking method. When prepared with minimal oil and combined with other nutrient-rich ingredients, paneer is a healthy, versatile, and protein-rich food that can support weight management and overall health. The key is to be mindful of your choices, opting for healthier preparations and enjoying it in moderation.

Check out more healthy vegetarian recipes at ToneOp Eats for delicious, diet-friendly ideas

Frequently Asked Questions

The calorie count for 100g of paneer varies depending on the fat content. Full-fat paneer contains between 265 and 321 calories, while low-fat paneer has a lower count, typically ranging from 150 to 225 calories.

Yes, paneer can be good for weight loss when eaten in moderation and prepared healthily. Its high protein content helps increase satiety, keeping you full longer and reducing overall calorie intake.

Yes, tofu is generally a better choice for weight loss as it has significantly fewer calories and less fat than paneer. For a 100g serving, tofu contains around 76 kcal compared to paneer's 250+ kcal.

The healthiest ways to cook paneer are grilling, baking, or lightly sautéing it with minimal oil. Adding it raw to salads is also a very healthy option.

Many paneer dishes, such as Paneer Butter Masala or Shahi Paneer, become high in calories due to the rich, creamy gravies made with heavy cream and butter, as well as the use of frying oil.

For those watching their calorie or fat intake, low-fat paneer is a healthier choice. It provides the same high protein content with fewer calories and saturated fats.

Yes, overconsumption of paneer, especially the full-fat versions or those prepared with rich gravies, can contribute to weight gain, just like any food eaten in excess.