Calories in Paneer- Nutrition and Health Benefits

May 25, 2022
Calories in Paneer- Nutrition and Health Benefits

TLDR

  • 100 grams of paneer provides 258 Calories.
  • Calories in paneer depend on serving size and recipe.
  • Paneer is a good source of protein and various micronutrients.
  • Eating paneer helps in weight loss, muscle gain, and managing diabetes.
  • Always eat paneer in moderation as it is high in fats.

How Many Calories In Paneer?

100 grams of paneer provides 258 kcal. The calories in paneer depend on its serving size or quantity in grams. Here is a table of how calories increase with quantity.

Paneeer quantity (in grams)Calories (kcal)
One teaspoon(5 grams )12
One tablespoon(15grams)38
Small cup(100grams)258
Medium cup(200grams)516
Large cup(300grams)774

Paneer contains 19 % carbohydrates, 29% protein, and 52 % fat. Paneer is a good source of zinc, pantothenic acid, and an excellent source of protein, biotin, calcium, phosphorus, and selenium.

Is paneer rich in protein?

Paneer is an excellent source of protein. 100 grams of paneer contains 19 grams of protein.

Does paneer contain fat?

The fat content in paneer is 15 grams per 100 grams.

Is paneer good for weight loss?

Although paneer contains high amounts of fat it is a good source of protein. Eating foods rich in protein increases satiety and aids in weight loss. To know how saturated fat affects weight loss, read our blog on reducing saturated fat consumption.

Is paneer good for diabetes?

Paneer is a good source of protein and healthy fats and is low in glycemic index and hence a good choice for diabetes individuals. Eating foods rich in proteins helps in maintaining blood sugar levels. Use our HINT app to find Indian foods high in sugars and carbohydrates. Read our blog on diabetes control to know more about managing diabetes with diet and maintaining normal blood sugar ranges.

Is paneer good for blood pressure?

The sodium content in paneer is very low and hence helps in controlling blood pressure. The calcium, phosphorus, and potassium levels in the paneer help in restoring electrolyte balance and maintaining blood pressure. However one shouldn’t go overboard as it is high in saturated fat. Download the Hint app to track your calories and nutrients for various healthy paneer recipes.

Is paneer good for PCOS?

Paneer is high in fat and calories hence which may interfere with ovarian function hence not a good choice for PCOS. To learn more about the PCOS diet and treatment, read our blog.

Is paneer good for the thyroid?

Eating roti improves your thyroid function. Rotis are a good source of selenium, which is a key to the proper functioning of the thyroid gland. It is a necessary micronutrient for thyroid hormone synthesis and function. Paneer is an excellent source of selenium, an important nutrient essential for the proper functioning of the thyroid gland. Our clinical dietitians are experts in the management of thyroid disorders. Here is the story of how we helped Priyanka follow a healthy lifestyle and get rid of her thyroid medication.

Is paneer good for immunity?

Paneer contains reasonable amounts of essential nutrients, a good source of zinc, pantothenic acid, and an excellent source of protein, biotin, calcium, phosphorus, and selenium which helps in boosting immunity. To know how these nutrients effectively boost immunity, read our blog on supporting your immunity through nutrition.

Is paneer good for muscle gain?

Paneer is an excellent source of protein and hence considered a good choice for muscle gain. To include protein-rich foods and improve muscle gain, download the HINT app and go to the recipe section to check for recipes high in protein.

Is paneer good for weight gain?

Paneer contains high amounts of protein which makes you feel satiated quickly as it gets slowly digested. Hence it is not considered a good choice for weight gain.

Is paneer good for fat loss?

Paneer is loaded with protein, and good fats and is low in calories. Conjugated linoleic acid (CLA) present in paneer helps in fat loss.

Calorie and Nutrition Facts of Various Paneer Recipes

Calories in a paneer dish depend on its recipe, serving size, or quantity in grams. Always eat paneer in moderation as it is high in fats.In this article, you can get the calorie and nutrition information of various popular paneer recipes. Here are the calorie values of various types of paneer recipes for one small cup (100 grams) Download the Hint app for information on healthy paneer recipes, calories, and nutrition facts.

Paneer variationsCalories (kcal) in one small cup(100 grams)
Paneer capsicum curry93
Paneer dopyaza108
Paneer pasanday114
Kadai paneer130
Shahi paneer143
Paneeer tikka146
Palak paneer147
Methi paneer curry148
Mattar paneer153
Paneer peshawari159
Paneer korma161
Paneer makhanwala163
Paneer bhurji174
Paneer makhani176
Paneer kolhapuri178
Paneer kali mirchi182
Paneer peas bhurji187
Paneer onion bhurji217
Paneer butter masala220
Paneer chettinad230
Grilled paneer280

Download the Hint app for more information on healthy paneer recipes, calories, and nutrition facts.

Palak Paneer

One small cup (100grams) of palak paneer contains 145 kcal. Palak paneer is a good source of protein, potassium, dietary fiber, folate, vitamin C, vitamin D, phosphorus, magnesium, copper, vitamin E, manganese, and an excellent source of calcium, selenium, biotin, beta carotene, and lutein.

Palak paneer nutrition facts

Paneer Bhurji

One small cup (100grams) of paneer bhurji contains 173 kcal. Paneer bhurji is a good source of protein, folate, vitamin C, vitamin E, phosphorus, and an excellent source of biotin, calcium, selenium, and vitamin D.

Paneer bhurji nutrition facts

Paneer Paratha

One large piece (50 grams) of paneer paratha contains 167 kcal. Paneer paratha is a good source of dietary fiber, manganese, lutein, phosphorus, and an excellent source of selenium and vitamin D.

Paneer paratha nutrition facts

Paneer Tikka

One small cup of paneer tikka contains 146 kcal. Paneer tikka is a good source of protein, folate, vitamin E, calcium, and phosphorus. It is an excellent source of selenium and vitamin C.

Paneer Butter Masala

One small cup of paneer butter masala contains 220 kcal. Paneer butter masala is a good source of vitamin K, vitamin D, and manganese. It is an excellent source of protein, biotin, calcium, phosphorus, and selenium.

Matar Paneer

One small cup of matar paneer contains 153 kcal. Matar paneer curry is a good source of protein, dietary fiber, folate, vitamin C, phosphorus, magnesium, copper, vitamin E, beta carotene, lycopene, lutein, and an excellent source of calcium, selenium, biotin, vitamin D.

Paneer Pakora

One small cup of paneer pakora contains 365 kcal. Paneer pakora is a good source of fiber, potassium, calcium, phosphorus, magnesium, zinc, thiamin, vitamin B6, biotin, and vitamin K. It is an excellent source of protein, copper, selenium, folate, and vitamin E.

Grilled Paneer Sandwich

One slice (25 grams) of grilled paneer sandwich contains 84 kcal. Grilled paneer sandwiches are a good source of protein, biotin, selenium, and calcium.

Paneer capsicum gravy

One small cup of paneer capsicum curry contains 93 kcal. Paneer capsicum curry is a good source of dietary fiber, folate, calcium, selenium, vitamin E, lutein, and an excellent source of beta carotene, biotin, vitamin C, and vitamin D.

Paneer do pyaza

One small cup of paneer do pyaza contains 108 kcal. Paneer do pyaza is a good source of dietary fiber, folate, biotin, vitamin D, calcium, selenium, manganese, and lutein.

Paneer pasanday

One small cup of paneer pasanday contains 114 kcal. Paneer pasanday is a good source of biotin, vitamin D, vitamin E, calcium, selenium, manganese, beta carotene, and lutein.

Kadai paneer

One small cup of kadai paneer contains 130 kcal. Kadai paneer is a good source of biotin, vitamin D, vitamin E, calcium, selenium, manganese, beta carotene, lutein, and an excellent source of vitamin C.

Shahi paneer

One small cup of shahi paneer contains 143 kcal. Shahi Paneer is a good source of folate, vitamin C, manganese, calcium, selenium, beta carotene, lycopene, lutein, and an excellent source of vitamin D, biotin.

Methi paneer curry

One small cup of methi paneer curry contains 148 kcal. Methi paneer curry is a good source of protein, dietary fiber, folate, vitamin D, vitamin E, phosphorus, magnesium, iron, copper, selenium, manganese, and an excellent source of beta carotene, lutein, biotin, vitamin C, calcium.

Paneer peshawari

One small cup of paneer peshawari contains 159 kcal. Paneer peshawari is a good source of calcium, phosphorus, and an excellent source of protein, biotin, selenium, vitamin D, and vitamin K .

Paneer korma

One small cup of paneer korma contains 161 kcal. Paneer is a good source of protein, biotin, folate, calcium, phosphorus, copper, selenium, manganese, and an excellent source of vitamin E.

Paneer bhurji

One small cup of paneer bhurji contains 174 kcal. Paneer bhurji is a good source of protein, folate, vitamin C, vitamin E, and phosphorus. It is an excellent source of biotin, calcium, selenium, and vitamin D.

Paneer makhani

One small cup of paneer makhani contains 176 kcal. Paneer makhani is a good source of phosphorus, and vitamin K. It is an excellent source of protein, calcium, selenium, and biotin.

Paneer kolhapuri

One small cup of paneer kolhapuri contains 178 kcal. Paneer kolhapuri is a good source of calcium, phosphorus, copper, and manganese and an excellent source of protein, selenium, biotin, vitamin D, vitamin E, and vitamin K.

Paneer kali mirch

One small cup of paneer kali mirch contains 182 kcal. Paneer kali mirch is a good source of phosphorus, magnesium, manganese, and protein and an excellent source of selenium, biotin, vitamin E, and vitamin K.

Paneer peas bhurji

One small cup of paneer peas bhurji contains 187 kcal. Paneer peas bhurji is a delicious dish rich in biotin, folate, vitamin C, vitamin D, and calcium.

Paneer onion bhurji

One small cup of paneer onion bhurji contains 217 kcal. Paneer onion bhurji is a good source of vitamin C, vitamin D, phosphorus, manganese, beta carotene, lutein, and an excellent source of protein, biotin, calcium, selenium, vitamin E.

Paneer chettinad

One small cup of paneer chettinad contains 230 kcal. Paneer Chettinad is a good source of dietary fiber, biotin, phosphorus, magnesium, copper, and an excellent source of protein, calcium, selenium, manganese, vitamin D, and beta carotene, lycopene, and lutein.

Grilled paneer

One small cup of grilled paneer contains 280 kcal. Grilled paneer is a good source of protein, phosphorus, calcium, selenium, and an excellent source of biotin.