Calories in Paneer
Paneer contains about 265 kcal and 18g of protein per 100g — one of the densest protein sources in vegetarian diets, but also rich in saturated fat (~21g/100g).
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 50g paneer | 132 | 1.5 | 9 | 10.5 | — |
| 100g paneer | 265 | 3 | 18 | 21 | — |
| 1 cup cubed (150g) | 397 | 4.5 | 27 | 31.5 | — |
| 30g paneer (1 small piece) | 79 | 1 | 5.4 | 6.3 | — |
| 50g low-fat paneer | 90 | 1.5 | 10 | 5 | — |
About these numbers
Paneer is the staple high-protein vegetarian food in South Asian cuisine — fresh non-melting cheese made from cow or buffalo milk. Calorie density is high (~265 kcal per 100g) primarily from the fat content (21g per 100g). Protein content is excellent: 18g per 100g, providing roughly half of a typical adult's daily protein target in a 150g serving.
Per-protein-calorie efficiency is lower than Greek yoghurt or chicken breast (paneer = 6.8g protein per 100 kcal vs Greek yoghurt 17, chicken breast 18.8), but paneer is one of the few culturally-integrated vegetarian protein sources widely available in South Asian cooking. Low-fat paneer (made from skimmed milk) drops calorie density to ~180 kcal per 100g while preserving protein content — a worthwhile substitution for tight cuts.
Use the calculators
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Frequently asked questions
- How many calories are in 100g of paneer?
- 100g of standard paneer (made from whole-fat cow milk) contains approximately 265 kcal with 18g protein and 21g fat. Buffalo-milk paneer is slightly higher (~290 kcal). Low-fat paneer (skimmed milk) is ~180 kcal per 100g. Per-piece calorie content varies with size and the cooking method — paneer fried in oil for tikka adds 30–60 kcal per 100g of paneer from the oil absorbed.
- Is paneer good for weight loss?
- In moderation, yes — especially for vegetarians. The high protein content (18g per 100g) supports satiety and muscle preservation during cuts. The catch is calorie density: 100g of paneer is 265 kcal, easy to overconsume if not weighed. For a 1,800 kcal cut, 100–150g of paneer per meal is reasonable. Low-fat paneer is the better choice when calorie targets are tight; the fat reduction doesn't change the protein contribution.
- Paneer or chicken breast for protein?
- Chicken breast wins on protein density per calorie: 31g protein at 165 kcal vs 18g at 265 kcal. For vegetarians who don't eat chicken, paneer remains one of the best practical protein sources, alongside Greek yoghurt, eggs (if eaten), tofu, and legumes. For non-vegetarian weight loss specifically, chicken breast is more calorie-efficient. For vegetarians, paneer + Greek yoghurt + legumes covers the protein bases.
- Is paneer high in cholesterol?
- Moderate. 100g of full-fat paneer contains ~85 mg of dietary cholesterol — about a third of the (now-deprecated) 300 mg/day guideline. The 2015 Dietary Guidelines for Americans removed the upper limit on dietary cholesterol because evidence stopped supporting a meaningful link between dietary and serum cholesterol for most adults. For people with diagnosed familial hypercholesterolemia or known lipid hyperresponsiveness, moderating intake is sensible; for most adults, paneer in normal portions is fine.
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