Is paneer high in carbs? A detailed nutrition diet analysis

November 3, 2025 •

4 min read

A 100-gram portion of paneer contains less than 5 grams of carbohydrates, making it a popular choice for many diet plans. But exactly how low is it, and is paneer high in carbs relative to other foods? This article provides a detailed nutritional look to answer that question.

Quick Summary

Paneer is low in carbohydrates and high in protein and fat, making it suitable for low-carb diets. While it offers numerous benefits like satiety and muscle support, mindful portion control is key due to its calorie density.

Key Points

Low Carb Content: Paneer is naturally low in carbohydrates, containing less than 5g per 100g, making it suitable for low-carb and keto diets.
High in Protein and Fat: It is a rich source of protein and fat, contributing to a feeling of fullness and supporting muscle growth.
Beneficial for Diabetics: With a low glycemic index, paneer helps stabilize blood sugar levels and prevents rapid spikes.
Preparation is Key: The cooking method significantly impacts the total calories and fat. Healthy options include grilling, baking, or adding to salads, while deep-frying increases calorie content.
Portion Control is Important: Due to its high fat and calorie density, moderate consumption is essential for weight management.
Nutrient-Dense: Besides macronutrients, paneer is rich in important minerals like calcium and phosphorus, which are vital for bone health.
Vegan Alternative: For those with lactose intolerance or following a vegan diet, tofu is a suitable alternative to paneer, though it has a different nutritional profile.

The Nutritional Breakdown of Paneer

Paneer, a staple in many cuisines, is a fresh, non-aged cheese that offers a robust nutritional profile. Its macronutrient composition is what makes it a particularly interesting food for those monitoring carbohydrate intake. While precise values can vary based on whether it's made from full-fat or low-fat milk, a typical 100-gram serving of full-fat paneer provides a clear picture of its content.

Energy: 258-321 kcal
Protein: 18-25 grams
Total Fat: 20-29 grams
Carbohydrates: 3.5-4.5 grams
Calcium: 350-691 mg
Cholesterol: 76-89 mg

This breakdown reveals that protein and fat are the dominant macronutrients, with carbohydrates being present in very low amounts. This unique combination is a key reason for its popularity in many health-conscious diets.

So, Is Paneer High in Carbs? The Low-Carb Answer

The simple and definitive answer is no, paneer is not high in carbs. With only 3.5 to 4.5 grams of carbohydrates per 100 grams, it is a low-carb food, especially when compared to grains, fruits, or starchy vegetables. This makes it an ideal inclusion for dietary plans that aim to reduce carbohydrate consumption.

Keto-Friendly: For those on a ketogenic diet, which requires very low carb intake, paneer is a suitable food. It provides a source of protein and fat without interfering with ketosis.
Diabetes Management: Due to its low glycemic index, paneer has a minimal impact on blood sugar levels. The combination of protein and fat slows down glucose absorption, preventing rapid spikes. This makes it a great option for individuals with diabetes.

Health Benefits Beyond Carbs

Paneer offers several health advantages that are directly linked to its high protein and mineral content.

Muscle Building and Repair: As a great source of high-quality protein, paneer provides the essential amino acids needed for muscle growth and repair, making it a favorite among bodybuilders and athletes.
Promotes Satiety: The high protein and fat content help you feel full for longer, which can prevent overeating and aid in weight management. For those on a weight loss journey, including paneer can help manage appetite.
Bone Health: Rich in calcium and phosphorus, paneer is excellent for maintaining strong bones and teeth.
Digestive Aid: Paneer contains beneficial bacteria and minerals like magnesium and phosphorus that can support a healthy digestive system.

How Preparation Affects Carbs and Calories

While raw paneer is low in carbs, its overall nutritional profile can change drastically depending on how it's cooked. The preparation method can add significant amounts of fat and carbohydrates.

Healthy Preparations: Grilling, baking, or adding raw paneer to salads and curries with other vegetables are great ways to keep the meal healthy and low in carbs. For example, grilled paneer tikka or paneer bhurji prepared with minimal oil are excellent choices.
Higher-Calorie Dishes: Dishes like paneer butter masala or deep-fried paneer pakoras add a substantial amount of calories and fat from oils and heavy cream, which can detract from its low-carb benefits.

Paneer vs. Tofu: A Nutritional Comparison

Both paneer and tofu are popular vegetarian protein sources that can be used in similar dishes, but they have distinct nutritional differences. Tofu is made from soybeans, while paneer is a dairy product.


Nutrient (per 100g)	Paneer (Full-Fat)	Tofu (Firm)	Key Differences
Calories	~265 kcal	~62 kcal	Paneer is significantly more calorie-dense.
Protein	~18-20g	~8-10g	Paneer offers more protein per gram.
Fat	~20-29g	~2.7g	Tofu is much lower in fat, making it better for calorie deficits.
Carbohydrates	~3.5-4.5g	~1.9g	Both are very low-carb, but tofu has slightly less.
Iron	Low	High	Tofu is a superior source of iron.
Calcium	High	High	Both are good sources; depends on the coagulant used for tofu.
Lactose Content	Present	None	Tofu is lactose-free and suitable for vegans.
Isoflavones	None	Present	Tofu contains beneficial isoflavones.

For those seeking a lower-calorie option, tofu is the better choice. However, if muscle building or a higher protein-and-fat content is desired, paneer is a strong contender. The choice often comes down to specific dietary goals and preferences, such as lactose intolerance or a vegan diet.

Conclusion: Balancing Paneer in Your Diet

In conclusion, paneer is undoubtedly a low-carb food that can be a valuable addition to many dietary plans, including keto and diabetes-friendly regimens. Its high protein content promotes satiety and supports muscle health, while its mineral profile, particularly calcium, contributes to bone strength. The key to incorporating it healthily is moderation and mindful preparation. Opting for grilled, baked, or raw forms and pairing it with fiber-rich vegetables can maximize its benefits without the added fats and carbs of rich curries. Whether you choose paneer or a lower-calorie alternative like tofu depends on your individual nutritional needs and goals.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional before making any significant changes to your diet, especially if you have a medical condition. For more detailed information on comparing food nutrition, consider a reputable resource like Healthline: Paneer vs. Tofu: What's the Difference?.

Frequently Asked Questions

Yes, paneer is an excellent food for a ketogenic diet. It is very low in carbohydrates and rich in fat and protein, which helps maintain the state of ketosis.

Paneer can be very effective for weight loss. Its high protein content promotes satiety, which helps reduce overall calorie intake. However, it should be consumed in moderation due to its high fat and calorie content.

No, paneer has a low glycemic index and low carbohydrate content, meaning it does not cause significant spikes in blood sugar levels. Its protein and fat content help slow down glucose absorption.

Compared to many aged cheeses, paneer is generally lower in calories, fat, and sodium, and has a similar protein content. However, specific values vary by the type of cheese. Paneer has a higher lactose content than aged cheeses.

Homemade paneer is often considered a healthier option as it is free from preservatives and additives. It also allows you to control the quality of the milk used, ensuring a fresher and purer product.

Yes, paneer is an ideal food for muscle building. It provides a generous amount of high-quality protein, specifically casein, which is a slow-digesting protein that aids in muscle repair and growth.

Paneer contains lactose, the sugar found in milk. While the amount is less than in liquid milk, individuals with lactose intolerance may still experience digestive issues. For a dairy-free alternative, tofu is a suitable option.