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Calories in Paneer- Nutrition and Health Benefits

December 23, 2022
10 min read
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 100 grams of 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.

Quantity (in grams)Paneer Calories (kcal)
Half cup (50 grams)129
Small cup (100 grams)258
Medium cup (200 grams)516
Large cup (300 grams)774

100 gm paneer protein

Paneer contains 19% carbohydrates, 29% protein, and 52 % fat. Paneer is a good source of zinc, and 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 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 maintain blood pressure. However one shouldn’t go overboard as it is high in saturated fat.

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?

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, is a good source of zinc, and pantothenic acid, and is 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 is 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.

Here are the calorie values of various types of paneer recipes for one small cup (100 grams).

Paneer RecipesCalories (kcal) in 1 one small cup (100 grams)
Paneer capsicum curry93
Paneer do pyaza108
Paneer pasanday114
Paneer biryani126
Kadai paneer130
Stir fried paneer salad132
Shahi paneer143
Paneer tikka146
Palak paneer147
Methi paneer curry148
Matar paneer153
Paneer Peshawari159
Paneer korma161
Paneer makhanwala163
Paneer bhurji174
Paneer makhani176
Paneer kolhapuri178
Paneer kali mirch182
Paneer peas bhurji187
Paneer kheer215
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.

One small cup of butter paneer masala has 219 kcal. Paneer butter masala contains 18% carbohydrates, 20% protein, and 62% of fat. Download the Hint app to track your calories.

1. Butter paneer masala calories

One small cup of butter paneer masala has 219  kcal. It contains 18% carbohydrates, 20% protein, and 62% of fat. 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.

The calories in butter paneer masala depend on its serving size or quantity in grams. Here is a table of how calories increase with quantity.

Quantity (In grams)Butter paneer masala calories (kcal)
1 Small cup (100 grams)219
1 Medium cup (200 grams)438
1 Large cup (300 grams)656

One large piece of paneer paratha contains 167 kcal. Paneer paratha contains 39% carbohydrates, 10% protein, and 51% fat. Download the Hint app to track your calories.

2. Paneer paratha calories

One large piece (50 grams) of paneer paratha contains 167 kcal. It contains 39% carbohydrates, 10% protein, and 51% fat. Paneer paratha is a good source of dietary fiber, manganese, lutein, and phosphorus, and is an excellent source of selenium and vitamin D. Eat this in moderation as it is high in saturated fat.

Here is a list of how calories increase with quantity (serving size) and the number of paneer parathas.

Paratha Size (in grams)1 Paratha Calories (kcal)2 Paratha Calories (kcal)3 Paratha Calories (kcal)4 Paratha Calories (kcal)
Small piece (30 grams)100200301401
Medium piece (40 grams)134267401534
Large piece (50 grams)167334500668

One small cup of paneer tikka has 146 kcal. Paneer tikka contains 23% carbohydrates, 21% protein, and 55% fat. Download the Hint app to track your calories.

3. Paneer tikka calories

One small cup of paneer tikka has 146 kcal. It contains 23% carbohydrates, 21% protein, and 55% fat. Paneer tikka is a good source of protein, folate, vitamin E, calcium, and phosphorus. It is an excellent source of selenium and vitamin C. 

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

Quantity (In grams)Paneer tikka calories (kcal)
1 Small cup (100 grams)146
1 Medium cup (200 grams)291
1 Large cup (300 grams)437

One small cup of palak paneer has 145 kcal. Palak paneer contains 21% carbohydrates, 20% protein, and 59% fat. Download the Hint app to track your calories.

4. Palak paneer calories

One small cup of palak paneer has 145 kcal. It contains 21% carbohydrates, 20% protein, and 59% fat. 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.

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

Quantity (In grams)Palak paneer calories (kcal)
1 Small cup (100 grams)145
1 Medium cup (200 grams)291
1 Large cup (300 grams)436

One small cup of paneer bhurji has 173 kcal. Paneer bhurji contains 24% carbohydrates, 23% protein, and 53% fat. Download the Hint app to track your calories.

5. Paneer bhurji calories

One small cup of paneer bhurji has 173 kcal. It contains 24% carbohydrates, 23% protein, and 53% fat. Paneer bhurji is a good source of protein, folate, vitamin C, vitamin E, and phosphorus, and an excellent source of biotin, calcium, selenium, and vitamin D. 

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

Quantity (In grams)Paneer bhurji calories (kcal)
1 Small cup (100 grams)173
1 Medium cup (200 grams)347
1 Large cup (300 grams)520

One slice of paneer sandwich has 84 kcal. It contains 49% carbohydrates, 23% protein, and 28% fat. Download the Hint app to track your calories.

6. Paneer sandwich calories

One slice of paneer sandwich has 84 kcal. It contains 49% carbohydrates, 23% protein, and 28% fat. A grilled paneer sandwich is a good source of protein, biotin, selenium, and calcium. 

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

Quantity (In grams)Paneer sandwich calories (kcal)
1 Slice (25 grams)84
2 Slice (50 grams)167
3 Slice (75 grams)251

One small cup of matar paneer has 153 kcal. Matar paneer contains 24% carbohydrates, 20% protein, and 56% fat. Download the Hint app to track your calories.

7. Matar paneer calories

One small cup of matar paneer has 153 kcal. It contains 24% carbohydrates, 20% protein, and 56% fat. Mutter 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, and vitamin D. 

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

Quantity (In grams)Matar paneer calories (kcal)
1 Small cup (100 grams)153
1 Medium cup (200 grams)306
1 Large cup (300 grams)458

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