Calories by quantity and serving size
| Amount | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 305 kcal | 19 g | 2.5 g | 25 g |
| 50 g | 50 g | 155 kcal | 9.5 g | 1 g | 12.5 g |
| 1 cube (2.5 cm, about 15 g) | 15 g | 45 kcal | 3 g | 0.5 g | 3.5 g |
| 1 block (200 g) | 200 g | 610 kcal | 37.5 g | 5 g | 49.5 g |
How cooking and toppings change the calories
| Version | Calories | Protein | Fat |
|---|---|---|---|
| 100 g (as above) | 305 kcal | 19 g | 25 g |
| 100 g paneer pan-fried in 1 tsp oil | 345 kcal | 19 g | 29.5 g |
| 100 g paneer bhurji (1 tbsp oil, 25 g onion, 25 g tomato) | 445 kcal | 19.5 g | 39 g |
Nutrition facts for 100 g
| Nutrient | 100 g | Per 100 g |
|---|---|---|
| Calories | 305 kcal | 305 kcal |
| Protein | 19 g | 19 g |
| Carbohydrates | 2.5 g | 2.5 g |
| Fat | 25 g | 25 g |
| Fibre | not available | not available |
| Sugars | not available | not available |
| Sodium | not available | not available |
| Potassium | not available | not available |
| Calcium | not available | not available |
| Iron | not available | not available |
Is paneer good for weight loss?
Paneer can help with weight loss because protein is filling, and 19 g per 100 g is a lot for a vegetarian food. The catch is the fat: 100 g is about 305 kcal before any oil, butter or cream goes in.
Keep portions to around 50 to 75 g a meal, cook it as tikka, grilled paneer or bhurji with measured oil rather than in butter or cream gravies, and fill the rest of the plate with vegetables and dal. Low-fat paneer saves calories if you eat it often. If you have high cholesterol or heart disease, ask your doctor or a registered dietitian how much full-fat paneer suits you.
Tips to keep paneer lighter
- Weigh the block once. A 200 g block cut into 2.5 cm cubes gives roughly 13 cubes, so you can count cubes after that.
- Count the gravy, not just the paneer. Shahi paneer, paneer butter masala and malai dishes add butter, cream and cashews on top of the paneer.
- Grill or tikka over frying. Pan-frying in a teaspoon of oil takes 100 g to about 345 kcal; deep-fried paneer pakoras absorb far more.
- Compare protein per calorie. See paneer vs chicken protein and work out your target with the protein calculator.
100 g paneer me kitna protein hota hai? 100 g paneer mein lagbhag 19 g protein aur 305 kcal hoti hai, aur fat bhi kaafi hota hai.
Paneer compared
| Food (per 100 g) | Calories | Protein | What to know |
|---|---|---|---|
| Paneer | 305 kcal | 19 g | - |
| Chicken breast | 165 kcal | 31 g | Chicken breast gives more protein per calorie with very little fat. |
| Soya chunks | 355 kcal | 53 g | Soya chunks give much more protein per calorie than paneer and very little fat. |
How we calculated these numbers
Values from Longvah T et al., Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition, Hyderabad: Paneer (food code L003). IFCT 2017 analysed paneer sampled from six regions of India; energy is its 1,278 kJ per 100 g converted to kcal. Low-fat paneer made from toned or skimmed milk has less fat and fewer calories, and brands differ, so check the label of a packed paneer. USDA's survey entry for paneer is not used because it is modelled from milk and vinegar and lists about 22 g of carbohydrate per 100 g, far more than real paneer.
Calories are rounded to the nearest 5 kcal and macros to the nearest 0.5 g. Home cooking varies, mostly in portion size and oil, so treat these as good estimates rather than exact values. The text on this page was drafted with AI assistance and checked by the Calo AI Team; every number is calculated from the data above. Read more in how we calculate.