Paneer Nutrition Facts

Paneer Nutrition Facts, Paneer Calories, Protein, Carbs, Macros

Paneer is so tempting that whatever the Paneer dish is – Paneer Butter Masala, Paneer Kofta, or Kadai Paneer – we don’t like to eat the gravy anymore if the paneer pieces are over! Paneer brings beauty to the curries so much so that we often ignore (read, don’t care!) the paneer calories. If you are a paneer lover like us, a good thing is there is no need to feel guilt for your paneer love. Paneer nutritional value and the proteins in paneer make this paneer love a healthy one.

Paneer Nutrition Facts

Paneer is a good source of protein. For vegetarians, the protein in paneer is of great nutritional value. Interestingly, carbs in paneer are healthy and suit diabetics too. However, many doubts exist about paneer calories. But paneer nutrition facts assure us that the paneer nutritional value is healthy and rich due to protein in paneer.

Protein in Paneer is a healthy substitute for meat. Vegetarians can include paneer as a snack or as a main dish to attain paneer nutrition. Either drenched in masalas or eaten raw, paneer makes a great choice as a vegetarian source of protein. The secret why paneer blends into any cuisine are – its blandness. Be it in the form of tikka, or as a continental salad, or a spicy gravy, the nutrients in paneer can be relished in any flavor.

Paneer Nutritional Value for 100g

Paneer is made from milk by breaking milk down with its own chemicals or by using vinegar and or citric acid. Paneer provides protein, carbohydrates, and fats in the right mix. Health-conscious people are worried about paneer calories. Here is the paneer nutrition facts per 100g as per Amul:

Nutritional Value of Paneer per 100g
Energy (kCal)296
Total Fat22g
Saturated Fat14g
Trans Fat1g
Added Sugar0g
Calcium 480g
(Source: Amul)

Proteins in Paneer

Being a milk derivative, proteins in paneer are human-friendly and nutritive. Nutritionists suggest consuming paneer at night two hours before sleep to enjoy quality sleep. Proteins in paneer aid slow release of blood sugar and prevent cravings too. Paneer proteins are good for a kid’s growth and aids in their height and muscle growth.

Interestingly, 100grams of paneer contains an equal amount of proteins as 2 medium-sized eggs. Thus, paneer is a good choice for pure vegetarians who don’t even take eggs. 

Plant-based vs. Meat-based diet: Which is greener?

Fat in Paneer

Paneer contains fat in considerable amounts. Thus, portion control is essential like for any other food item. Fat in paneer aid in reducing bp and brings the risk of cardiac diseases down to a certain extent when consumed in moderation. 

Ideally one can eat 100grams of paneer per day to avail of paneer nutritional benefits.  Fate in paneer is good for weight management as it curbs cravings and boosts metabolism. Include 100grams of paneer per day for enjoying the weight loss due to fat in paneer.

Carbohydrates in Paneer

Paneer contains a lesser amount of carbohydrates compared to cereals, another source of protein for vegetarians. When compared to milk, paneer has lower carbohydrates.

Suggested Reading: Tips to switch from processed foods to healthy eating 

Calcium in Paneer

Paneer is made of milk and hence is a rich source of calcium. For those who hate milk, calcium can be obtained from paneer. For kids who do not like drinking milk, dishes made with paneer are excellent substitutes for meeting their calcium needs. The calcium in paneer strengthens bones and the muscular system. Paneer calcium also prevents osteoporosis in women.

Phosphorus in Paneer

For the human body to absorb calcium, phosphorus is also needed. Paneer provides an excellent combination of calcium and phosphorus in a good portion. The phosphorus in paneer helps in the release of energy and makes our body absorb the nutrients in paneer.

Facts about paneer

  • Paneer has its origins related to Indian, Afghan, Iranian, and Portuguese cuisines.
  • People consume paneer in various forms – mashed, sliced, cubed, raw, in food preparations, and many forms.
  • Bengalis and other North Indians make sweets made with mashed paneer.
  • Paneer is a good source of B-complex vitamins for pregnant women. Calcium in paneer is also another nutritional benefit for them.
  • Continental cuisines including burgers and pizzas have been using paneer to attract paneer lovers!
  • Paneer made from cow’s milk is rich in protein compared to that made from buffalo milk.
  • When consumed moderately, paneer helps prevent constipation. The magnesium in paneer makes stools soft and eases digestion and excretion.
Paneer Nutrition


Can diabetics eat paneer? 

Yes. The magnesium in paneer helps prevent spikes in blood insulin levels. Consume a moderate portion of paneer to attain the mentioned benefit.

Can heart patients eat paneer? 

Paneer is good for heart health when consumed in moderation. Unsalted and cooked paneer is easily digestible and provides care for the heart. 

When should I eat paneer? 

Consume paneer 1-2 hours before sleep. Limit the intake during noon.

Can I eat paneer as a pre/post-workout meal? 

Experts say NO. Fats in paneer may hinder your workout results when you consume immediately before or after the workout.

Can I eat every day? 

Yes. Consumption of paneer provides weight management benefits besides providing calcium, protein, and healthy fat. Limit your daily paneer intake to 100grams.

Can I eat raw paneer? 

Raw paneer may cause bloating and digestion problems if it has not been made under hygienic conditions.

What is the shelf life of paneer? 

Paneer is not an aged food. For better absorption of nutrients in paneer, consume paneer in 2-3 days of preparing it. Commercially available paneer can be taken in 7-10 days when stored under refrigeration before opening.

Are Paneer and Cottage Cheese the same? 

No. Paneer is of Indian origin and does not have salt in it. Paneer is prepared by breaking milk by using lemon, vinegar, or citric acid.

I am intolerant of milk. Can I eat paneer? 

Those with milk intolerance should avoid paneer. Paneer will cause stomach pain, and diarrhea in such people.

How many calories from 100 grams of paneer? 

Around 260-290 depending on the source of milk. You can burn 100 grams paneer calories by 40 minutes of cycling, or half an hour of running.