Understanding Paneer: How many calories are in 1 paneer and how to manage your diet

November 9, 2025 •

4 min read

While 100 grams of full-fat paneer contains approximately 321 calories, the calorie count for just 1 paneer cube can vary significantly depending on its size and the milk used. This guide breaks down the nutrition of paneer, answering the common question of How many calories are in 1 paneer? and providing smart dietary tips.

Quick Summary

Paneer's calorie content varies greatly depending on its fat content and portion size, offering a rich source of protein and calcium beneficial for muscle and bone health.

Key Points

Calorie Variation: The number of calories in '1 paneer' depends on the cube's size and the milk's fat content; for accurate tracking, use standard measurements like 100 grams.
High in Protein: Paneer is a protein-dense food, with 100g containing 18-25g of protein, which promotes satiety and muscle health.
Preparation Matters: Cooking method significantly impacts calories; grilling or baking is healthier than frying in oil, which adds substantial fat.
Choose Low-Fat: Opting for low-fat paneer, made from skimmed milk, can drastically reduce calorie and saturated fat intake.
Rich in Calcium: Besides protein, paneer is an excellent source of calcium, crucial for strong bones and teeth.
Beneficial for Weight Loss: The high protein content helps curb hunger and can support weight loss when consumed in moderation as part of a balanced diet.

The ambiguity of '1 paneer' and standard calorie counts

The phrase '1 paneer' is highly ambiguous because the size of a paneer cube or slice can differ dramatically. A small, 1-inch cube is not the same as a larger, 4-cm cube, and their calorie contents will reflect this. For accurate tracking, it is best to refer to standard measurements, such as calories per 100 grams.

For a standard 100-gram serving of full-fat paneer, the calorie count typically falls in the range of 286 to 321 kcal, along with a significant amount of protein and fat.

Factors that influence paneer's calorie count

Several factors can alter the nutritional profile and, consequently, the calorie count of paneer. The most significant of these is the fat content of the milk used during preparation.

Type of milk: Paneer made from full-fat milk is naturally higher in fat and calories than paneer made from low-fat or skim milk.
Preparation method: Cooking methods play a major role. Frying paneer in oil adds a considerable amount of extra fat and calories, while grilling or baking keeps it much lighter. The sauces and gravies used in dishes like paneer butter masala or shahi paneer also dramatically increase the calorie count.
Homemade vs. store-bought: When you make paneer at home, you have full control over the ingredients, especially the fat content of the milk, making it easier to manage the calories. Commercial varieties, especially those labeled 'malai' paneer, are often higher in fat.

The nutritional powerhouse within

Beyond just calories, paneer offers a wealth of essential nutrients that contribute to overall health. It is particularly valued for its high protein content, making it a staple in many vegetarian diets.

Key nutrients found in 100 grams of paneer include:

Protein: Approximately 18-25 grams, providing the building blocks for muscles and promoting satiety.
Calcium: A significant amount, crucial for strengthening bones and teeth.
Healthy Fats: Contains fats that support hormone function and provide energy.
Vitamins and Minerals: Includes Vitamins A, B12, D, and minerals like phosphorus, magnesium, and selenium.

Paneer's role in a healthy diet and weight management

Panneer's high protein content makes it an excellent food for weight management. Protein digests slowly, which helps you feel full for a longer time and reduces overall calorie intake from snacking. The slow-release of protein is also beneficial for sustained energy throughout the day. When included in a balanced meal, it can help manage blood sugar levels due to its low carbohydrate profile.

To maximize the health benefits, moderation and mindful preparation are key. Opting for low-fat paneer and healthier cooking methods like grilling or adding it to salads can make it a powerful ally in your fitness journey. Conversely, rich, creamy gravies can quickly turn a healthy ingredient into a calorie-dense dish.

Comparison of paneer with other protein sources


Protein Source (per 100g)	Protein (g)	Calories (kcal)	Other Considerations
Full-fat Paneer	18-25	286-321	Rich in calcium and fat, complete protein
Low-fat Paneer	Higher protein-to-fat ratio	Lower than full-fat	Great for weight loss, high protein
Chicken Breast	~31	~155	Lean protein source
Tofu (Firm)	~8-17	~76-144	Vegan alternative, lower in fat and calories
Eggs (2 large)	~13	~155	High-quality complete protein, contains cholesterol
Lentils (Cooked)	~9	~116	Plant-based protein and high in fiber

How to incorporate paneer into a balanced diet

Grilled Paneer Tikka: Marinate paneer cubes in spices and grill them with vegetables. This is a low-oil, high-protein snack.
Paneer Salad: Add raw or lightly sautéed paneer cubes to a salad with greens, cucumbers, and a light vinaigrette for a refreshing and filling meal.
Paneer Bhurji: Scramble crumbled paneer with onions, tomatoes, and spices. It's quick, delicious, and high in protein.
Paneer with Soups: Add small cubes of paneer to soups to increase the protein content and make the meal more satisfying.
Wraps and Rolls: Fill whole-wheat wraps with grilled paneer, lettuce, and veggies for a quick, protein-rich lunch.
Sprouts and Paneer: Combine paneer with sprouts for a nutrient-dense salad. This is a very healthy and balanced snack option.

Conclusion: Making paneer work for your diet

So, how many calories are in 1 paneer? It depends entirely on its size, fat content, and preparation method. A small cube can be as low as 30-40 calories, while a larger one can be upwards of 90 calories or more. For most purposes, remembering the 100-gram figure (around 260-320 kcal) and focusing on the type of paneer and cooking method is far more practical for managing your diet. By choosing low-fat versions and healthy preparation techniques like grilling or baking, you can enjoy the delicious taste and nutritional benefits of paneer while staying on track with your health and weight management goals. For reliable nutrition facts, you can refer to authoritative sources Nutrition facts for paneer on Nutritionix.

Frequently Asked Questions

Yes, paneer can be beneficial for weight loss, especially low-fat versions. Its high protein content helps you feel full and boosts metabolism. The key is to consume it in moderation and prepare it healthily, like grilling or adding it to salads, rather than frying.

The calorie count for 100 grams of paneer varies depending on the milk used. Full-fat paneer typically contains between 286 and 321 kcal, while low-fat paneer has a lower count, ranging from 150 to 225 kcal.

Homemade paneer can be healthier because you can control the fat content of the milk and ensure no unnecessary additives are included. For a healthier option, you can use low-fat milk, while many store-bought varieties are made from full-fat milk for a richer taste.

Full-fat paneer is high in fat, and a significant portion of its calories come from saturated fat. Low-fat paneer, made from skimmed milk, has a much lower fat content and is a better option for those monitoring their fat intake.

Yes, you can eat raw paneer. This is one of the healthiest ways to consume it, as it avoids adding extra calories from oil. Sprinkling some spices on raw paneer cubes is a simple, nutritious snack.

The cooking method can drastically increase or decrease the final calorie count. Grilling, baking, or sautéing with minimal oil adds few extra calories. Deep-frying paneer or cooking it in rich, creamy sauces, however, adds significant calories and fat.

For weight loss, tofu is generally the better option as it is lower in both calories and fat compared to traditional paneer. However, paneer often provides more protein per serving and is a valuable protein source for vegetarians.