Nutrition Diet: A Guide to Understanding How much is 100g of paneer?

October 27, 2025 •

3 min read

With approximately 18-20 grams of high-quality protein, the question of how much is 100g of paneer is crucial for many vegetarians and fitness enthusiasts looking to meet their daily nutritional goals,. This Indian cottage cheese is a nutrient-dense food, but its macro profile can vary significantly based on the milk used.

Quick Summary

An average 100g serving of paneer contains between 250-300 calories, offering substantial protein and fat. The nutritional composition depends heavily on the type of milk, affecting its calorie density. It provides calcium for bone health and contributes to satiety for weight management, making it a valuable dietary component when consumed in moderation.

Key Points

Nutrient-Dense Protein Source: A 100g serving of full-fat paneer delivers 18-25 grams of protein, making it an excellent vegetarian option for muscle building and repair,.
Calories Vary by Milk Type: A 100g portion can range from 250-320 calories for full-fat to 150-200 calories for low-fat versions, depending on the milk and moisture content,.
Rich in Calcium for Bone Health: Paneer is a great source of calcium, with 100g providing a considerable amount to support strong bones and teeth,.
High in Saturated Fat: Full-fat paneer is also high in saturated fat and calories, so it should be consumed in moderation, especially by individuals watching their cholesterol or weight,.
Promotes Satiety: The high protein and fat content help promote a feeling of fullness, which can aid in weight management by curbing cravings,.
Serving Size is Individual: A 100g serving is suitable for active individuals but may be too large for sedentary people due to its calorie density; portion control is key,.

Nutritional Breakdown of 100g Paneer

General Nutritional Profile

A 100g serving of paneer provides a significant amount of energy, protein, and fat, with very few carbohydrates, making it a favorite among low-carb and high-protein dieters. The exact numbers can fluctuate based on whether the paneer is made from full-fat or low-fat milk. On average, 100g of full-fat paneer contains between 250 and 320 calories,.

Here is a typical nutrient breakdown for 100g of full-fat paneer:

Energy: 265–321 kcal,
Protein: 18–25 g,
Total Fat: 20–25 g,
Saturated Fat: 13–18 g,
Carbohydrates: 1–5 g,
Calcium: 350–566 mg, which is a substantial percentage of the daily requirement,

Impact of Milk Type on Paneer's Nutrition

The source of milk used to make paneer plays a major role in its final nutritional composition. For instance, paneer made from full-fat buffalo milk is creamier and denser in calories and fat compared to that made from cow's milk.

Cow Milk Paneer: Often softer, with less fat and fewer calories. A good choice for those watching their waistline or managing cholesterol.
Buffalo Milk Paneer: Higher in fat, resulting in a denser, richer texture and a higher calorie count. This can be beneficial for athletes or individuals with higher energy needs.
Low-fat Paneer: Made from skim milk, this variant has a higher protein-to-fat ratio and significantly fewer calories, making it ideal for weight loss diets,.

Is 100g of Paneer an Ideal Serving Size?

For many, 100g of paneer is a healthy and satisfying portion, but it depends on individual dietary needs and activity levels.

For muscle building: The high protein content in 100g of paneer makes it an excellent food for muscle repair and growth, especially after exercise,.
For weight management: The protein in paneer promotes satiety, helping you feel full for longer and reducing overall calorie intake. However, the high saturated fat content of full-fat paneer means it should be eaten in moderation.
For daily intake: Eating 100g of paneer daily is suitable for many, particularly those with an active lifestyle. For sedentary individuals, a smaller portion or less frequent consumption may be more appropriate due to its calorie and fat density.

Comparison of Protein Sources (per 100g)


Protein Source	Calories (kcal)	Protein (g)	Fat (g)	Key Nutrient Highlight	,
Full-fat Paneer	258–321	18–25	20–25	Calcium, Vitamin D
Tofu (Firm)	76–144	8–17	4–9	Iron, Magnesium
Eggs (3 whole)	~155	~12.6	~10.6	Vitamins A, B12, Choline
Lentils (Cooked)	~116	~9	<1	Fiber, Folate
Chicken Breast (Skinless)	~165	~31	~3.6	Lean Protein

Tips for Incorporating Paneer into a Healthy Diet

To maximize the health benefits and minimize potential drawbacks, consider the following methods of preparing and eating paneer:

Pair with Fiber: Combine paneer with high-fiber vegetables in salads or curries to aid digestion and balance its fat content.
Choose Low-Fat Versions: Opt for low-fat paneer if weight loss or cholesterol management is a primary goal.
Use Healthy Cooking Methods: Grill, bake, or pan-fry paneer with minimal oil instead of deep-frying to keep the calorie count in check,.
Moderation is Key: While nutritious, paneer is calorie-dense. Be mindful of your portion sizes, especially for meals later in the day,.

Conclusion

Answering how much is 100g of paneer goes beyond a simple number; it involves understanding the variations in its nutritional profile based on milk type and preparation. With a solid serving of protein, significant calcium content, and essential micronutrients, 100g of paneer is a healthy dietary addition for many, particularly vegetarians and those focusing on fitness,. By opting for low-fat versions and healthy cooking methods, you can harness its benefits for muscle growth, satiety, and bone health, all while managing overall calorie and saturated fat intake effectively. For those with specific health concerns, moderation and consulting a healthcare professional are always recommended.

For more information on balancing a vegetarian diet, consider visiting a reputable nutritional resource like the Vegetarian Resource Group.

Frequently Asked Questions

The calorie content for 100g of paneer can vary. For a standard full-fat version, it typically ranges from 258 to 321 calories, while a low-fat variety will have fewer calories, closer to 200,,.

For most active individuals, 100g of paneer can be a healthy daily addition to their diet. However, due to its high fat and calorie content, moderation is key, especially for those who are sedentary or managing their weight and cholesterol,.

Paneer from buffalo milk is typically higher in fat and calories and has a denser, creamier texture. Cow milk paneer is generally softer, lower in fat, and has fewer calories, making it a lighter option.

A 100g serving of paneer is a rich source of protein, providing between 18 and 25 grams, depending on the specific type and milk source,.

Yes, paneer can be good for weight loss due to its high protein content, which increases satiety and helps reduce overall food intake. Opting for a low-fat version is recommended to manage calorie and fat consumption,.

Per 100g, paneer typically contains more calories, protein, and fat than tofu. Tofu is lower in fat and calories, while paneer provides more calcium and fat-soluble vitamins,.

Some nutritionists suggest avoiding heavy meals like full-fat paneer right before bed, as it can be harder to digest. However, a moderate portion, especially if prepared lightly (e.g., in a salad), can be fine an hour or two before sleep.