Unpacking the Nutrition: How much protein is in 120 g of paneer?

November 11, 2025 •

4 min read

For many vegetarians, paneer is a dietary staple, often praised for its high protein content. If you're tracking your macros, you might wonder, exactly how much protein is in 120 g of paneer? The answer varies slightly depending on the type of milk, but this versatile dairy product typically offers a substantial protein boost and other essential nutrients.

Quick Summary

A 120-gram serving of paneer provides approximately 20-24 grams of high-quality protein, along with significant calcium and healthy fats. This makes it an excellent choice for muscle building, satiety, and supporting bone health, especially in a vegetarian diet.

Key Points

Protein Content: A 120g serving of paneer contains approximately 20-24g of high-quality protein.
High-Quality Protein: Paneer provides complete protein, including slow-digesting casein, which aids in sustained amino acid release for muscle repair.
Nutrient-Dense: It is also rich in calcium for bone health and provides other essential minerals like phosphorus.
Weight Management: The high protein content and slow digestion promote satiety, helping to manage appetite and weight.
Dietary Versatility: Paneer is highly versatile and can be used in a wide range of dishes, from curries and salads to grilled snacks.

The Protein Power of Paneer

Paneer, a fresh, non-melting cheese popular in South Asian cuisine, is a nutritional powerhouse often overlooked for its complete protein profile. The exact amount of protein can vary based on whether it is made from full-fat or low-fat milk, but the casein and whey proteins found in paneer are excellent for muscle repair and growth. Its slow-digesting nature also helps promote a feeling of fullness, which is beneficial for weight management. Understanding the specific protein content in a common serving size, such as 120g, is a key step toward effectively incorporating it into a balanced, nutritious diet.

How Much Protein is in 120 g of Paneer?

The protein content in paneer is typically measured per 100 grams, and most sources report a range of approximately 18 to 25 grams, depending on the milk used. A common average is around 20 grams of protein per 100 grams. Based on this, a simple calculation can determine the amount of protein in a 120-gram portion:

Calculation: (20 grams of protein / 100 grams of paneer) * 120 grams = 24 grams of protein

Therefore, a standard 120g serving of paneer contains around 24 grams of high-quality protein. For homemade or artisanal varieties, the protein content can vary. For example, paneer made from full-fat buffalo milk tends to have a higher fat content and potentially higher protein per gram than that made from cow's milk. Some estimates place the protein for 120g as low as 18-20g, so a range of 20-24g is a solid expectation.

The Complete Nutritional Profile

Beyond its protein benefits, paneer offers a range of other important macronutrients and micronutrients that contribute to overall health. While it is higher in fat than some other vegetarian protein options, it is also rich in essential minerals.

Nutritional Breakdown for 120g of Paneer

Energy: Approximately 300-350 calories, depending on the milk's fat content.
Protein: ~20-24g, providing a robust serving of this muscle-building macronutrient.
Fat: ~24-30g, containing both healthy fats and some saturated fat, which should be considered when planning your daily intake.
Carbohydrates: Low in carbohydrates, with typically less than 5g per serving.
Calcium: An excellent source of calcium, crucial for strong bones and teeth.
Other Nutrients: Also contains small amounts of magnesium, phosphorus, and vitamins A and D.

Paneer vs. Other Vegetarian Protein Sources

To put paneer's protein content into perspective, it's helpful to compare it with other common vegetarian protein sources. While other options have their own benefits, paneer stands out for its high protein density.


Food	Protein per 100g	Key Benefits
Paneer (Full-Fat)	18-25g	High protein and calcium, rich taste, slow-digesting casein
Tofu (Firm)	8-10g	Vegan, lower fat, provides isoflavones, versatile
Lentils (Cooked)	8-9g	High in dietary fiber, low in fat, affordable
Chickpeas (Cooked)	8-9g	High in fiber, supports digestive health

Health Benefits of Including Paneer in Your Diet

Including paneer in a balanced diet can have several positive effects on your health, making it a favorite for fitness enthusiasts and those aiming for overall well-being.

Supports Muscle Growth: The high-quality protein in paneer, including casein, provides a steady supply of amino acids essential for muscle repair and growth, especially after workouts.
Promotes Bone Health: Paneer is an excellent source of calcium and phosphorus, which are vital for maintaining strong bones and preventing conditions like osteoporosis.
Aids in Weight Management: The high protein content promotes satiety, helping you feel full for longer and reducing overall calorie intake. The slow digestion of casein protein helps regulate appetite.
Stabilizes Blood Sugar: Paneer has a low glycemic index, meaning it does not cause rapid spikes in blood sugar levels, making it a good choice for individuals managing diabetes.
Boosts Immunity: Paneer contains essential minerals like zinc and selenium, which play a crucial role in strengthening the immune system.

Incorporating Paneer into a Healthy Diet

There are countless delicious ways to add paneer to your meals. To maximize its nutritional benefits, consider these options:

Paneer Bhurji: A quick and easy scramble with onions, tomatoes, and spices, perfect for a high-protein breakfast or dinner.
Grilled Paneer Tikka: Marinate paneer cubes in yogurt and spices before grilling. This minimizes added fat while maximizing flavor.
Paneer Salad: Add cubed raw or lightly sautéed paneer to a fresh salad with plenty of leafy greens and a light dressing.
Paneer Curries: Incorporate paneer into your favorite curries, like Palak Paneer or Matar Paneer, pairing it with vegetables for a complete meal.
Post-Workout Snack: Eat a few cubes of raw paneer with a sprinkle of black salt and lemon juice for a quick, protein-rich snack.

Conclusion

In summary, understanding how much protein is in 120 g of paneer confirms its status as a highly valuable component of a healthy diet, particularly for vegetarians. With an average of 20-24 grams of protein, alongside a wealth of calcium and other essential nutrients, it effectively supports muscle growth, bone health, and satiety. By incorporating paneer in various healthy preparations, you can enjoy its rich flavor and substantial nutritional benefits, making it a cornerstone of your diet.

For more detailed nutritional information and recipe ideas, you can explore resources on vegetarian protein sources and healthy eating.

Frequently Asked Questions

Yes, the protein and fat content in paneer can vary based on the type of milk used. Paneer made from low-fat or toned milk will have a lower fat and slightly higher protein-to-fat ratio compared to that made from full-cream milk.

While both are good vegetarian protein sources, paneer generally contains more protein per 100g (18-25g) than firm tofu (8-10g). However, tofu is a vegan option and lower in fat, offering different benefits like isoflavones.

Yes, paneer is excellent for muscle building. The casein protein it contains digests slowly, providing a sustained release of amino acids that support muscle repair and growth, especially when combined with resistance training.

Yes, when consumed in moderation, paneer is beneficial for weight loss. Its high protein content helps you feel full longer, which can reduce overall calorie consumption. However, its high fat content means it should be managed carefully.

To retain the most protein, it's best to consume paneer raw or lightly sautéed. High-heat cooking methods like deep-frying can cause some protein denaturation. Grilling or adding it to curries with minimal oil are also good options.

Yes, as a dairy product, paneer contains all the essential amino acids, making it a complete protein source necessary for various bodily functions.

In terms of protein density, 100g of paneer (18-25g) offers more protein than 100g of eggs (~13g boiled). However, eggs are considered a 'gold standard' for bioavailability and amino acid profile.