Paneer Calories & Protein: Per 100g, 150g, 200g, 250g, 300g

By Asfia Fatima, Chief Dietitian at Clearcals · Updated November 3, 2026

Quick answer: protein and calories in paneer

100g paneer contains 258 kcal and 18.9g of protein. The calories and protein in your serving depend almost entirely on how many grams you eat:

These are for full-fat paneer made from whole milk. Low-fat paneer has fewer calories and about the same protein. Want to check a different dish? Use the free Indian food calorie calculator.

Paneer is one of the most protein-rich foods in an Indian vegetarian diet — but how many calories and grams of protein does it actually contain at each serving size?

This guide covers exact calorie and protein values for every common serving size — 50g, 100g, 125g, 150g, 200g, 250g, 300g, 400g, 500g and 1 kg — plus the full nutrition facts and calorie breakdown for the most popular paneer recipes.

Paneer Calories and Protein — At a Glance

Here is a combined reference table covering the most commonly searched paneer serving sizes:

Values based on full-fat paneer made from whole milk at moderate density. Low-fat or toned-milk paneer has 20–30% fewer calories.

Track your exact paneer intake using the Hint app, which lets you log any quantity and see your full macronutrient breakdown in real time.

Paneer Protein Per 100g

Paneer provides approximately 18.9 grams of protein per 100g, making it one of the best lacto-vegetarian protein sources in the Indian diet. For context, paneer delivers roughly twice the protein of cooked dal and more than double that of tofu at the same weight. To see how much of your day that covers, find your daily target with our Protein Intake Calculator.

For vegetarians, paneer is among the most protein-efficient foods available. The Hint app offers high-protein recipe suggestions that incorporate paneer to help you hit daily targets.

Paneer Protein for Every Serving Size

Whether you're aiming to build muscle or simply increase your daily protein intake, paneer is a versatile food that can help meet your goals.

100 Grams Paneer: Calories and Protein

100 grams of paneer provides 258 kcal and 18.9g of protein, along with 14.8g of fat and approximately 12.4g of carbohydrate. This makes it one of the most protein-dense vegetarian foods available in an Indian diet.

At 100g, paneer alone contributes roughly 35–40% of the daily protein requirement for a moderately active adult.

Here is a full calorie reference table for common gram quantities:

Download the Hint app to track your calories and nutrition from paneer dishes and other meals.

50 Grams Paneer: Calories and Protein

50 grams of paneer contains approximately 129 kcal and 9.4g of protein, with ~7.4 g fat and ~6.2 g carbs.

50g is a common portion for garnishing dal, rice, or salads — and at this quantity, paneer still contributes meaningfully to daily protein intake without adding excessive calories. It is roughly equivalent to one medium cube of paneer as a side or garnish.

125 Grams and 140 Grams Paneer: Protein and Calories

125 grams of paneer contains approximately 323 kcal and 23.6g of protein. 140 grams of paneer contains approximately 361 kcal and 26.4g of protein.

150 Grams Paneer: Protein and Calories

150 grams of paneer contains 28.3g of protein and 387 kcal, with ~22.2g of fat and ~18.6g of carbs.

150g is one of the most commonly consumed serving sizes for paneer sabji or curry at a single meal. At this quantity, paneer alone provides roughly 50–60% of the daily protein requirement for a moderately active adult — making it an excellent single-meal protein contribution for vegetarians.

150 gm paneer protein: 28.3g | 150 gm paneer calories: 387 kcal

160 Grams Paneer: Calories and Protein

160 grams of paneer contains approximately 413 kcal and 30.2g of protein, with ~23.6 g of fat and ~19.9 g of carbs. This serving size is common when paneer is the primary protein source for a meal.

200 Grams Paneer: Calories and Protein

200 grams of paneer contains approximately 516 kcal and 37.7g of protein, with ~29.6 g of fat and ~24.8 g of carbs.

200 gm paneer protein: 37.7g | 200 gm paneer calories: 516 kcal

200g is a large single-meal serving, typically seen in restaurant portions of paneer curry or bhurji. At this quantity, paneer alone provides a significant share of daily caloric intake — keep this in mind if you're tracking a calorie deficit.

250 Grams Paneer: Protein and Calories

250 grams of paneer contains approximately 645 kcal and 47.1g of protein, with ~36.9 g of fat and ~31.0 g of carbs.

250 gm paneer protein: 47.1g | 250 gm paneer calories: 645 kcal

250g approaches a full-day protein requirement for many adults in one sitting. It is common as a post-workout meal for those targeting high protein intake, but the calorie load (~645 kcal) means it should be accounted for carefully in a weight-loss context.

300 Grams Paneer: Protein and Calories

300 grams of paneer contains approximately 774 kcal and 56.6g of protein, with ~44.3 g of fat and ~37.2 g of carbs.

300g is the standard size of a single Amul or Mother Dairy paneer pack — making this one of the most practically relevant serving sizes for home cooking.

300g represents the full daily protein target for a ~65 kg individual (at 0.8g protein/kg body weight) from paneer alone. Most nutritionists recommend distributing protein across meals rather than consuming it all at once.

400 Grams and 500 Grams Paneer: Protein and Calories

400 grams of paneer contains approximately 1,032 kcal and 75.4g of protein. 500 grams of paneer contains approximately 1,290 kcal and 94.3g of protein.

These are cooking quantities, not single servings. If you cook 500g of paneer into a dish that serves four, divide the totals by four to get a per-person figure.

1 kg Paneer: Protein and Calories

1 kg (1000g) of paneer contains approximately 2,580 kcal and 189g of protein, with ~147.8g of fat and ~124.1g of carbs.

This quantity is typically relevant for meal prep, cooking for multiple people, or calculating weekly purchases — not a single-serving quantity.

1 Katori Paneer: Calories and Protein

1 katori of paneer weighs approximately 75 grams and contains:

A katori is the standard small serving bowl used in Indian households — slightly smaller than a full cup. For recipes like paneer sabji or paneer bhurji, you're typically eating 1–2 katoris per meal.

Paneer Nutrition Facts (Per 100g)

Calcium is compared with the ICMR-NIN 2020 adult RDA of 1,000 mg [1]. For food composition, see the Indian Food Composition Tables [2].

Paneer is not only a rich source of protein but also provides essential micronutrients including calcium, phosphorus, selenium, and zinc. It provides approximately 19% carbohydrates, 29% protein, and 52% fat by calorie distribution.

With Hint Pro, you can track your intake of key nutrients like protein, fat, and calcium against your specific health goals.

Carbs in Paneer

Paneer is moderate in carbohydrates for a dairy food. Plain full-fat paneer contains approximately 12.4g of carbohydrates per 100g, about 19% of its calories. Most of its calories come from fat (52%) and protein (29%). The exact figure varies with how the paneer is made.

At typical serving sizes:

• 50g paneer: ~6.2g carbs
• 100g paneer: ~12.4g carbs
• 150g paneer: ~18.6g carbs
• 200g paneer: ~24.8g carbs

Paneer is lower in carbohydrates than rice, roti, or most sweets, but it is not a "zero-carb" food, so count it if you are tracking carbs closely. Paneer dishes like paneer butter masala, matar paneer, or paneer korma add more carbs from the sauce, onion, tomato, and other ingredients.

Fiber in Paneer

Paneer contains negligible dietary fiber — approximately 0–0.1g per 100g. As a dairy product, paneer is not a meaningful source of fiber.

If you're tracking fiber intake alongside paneer consumption, pair it with fiber-rich vegetables like spinach (palak paneer), peas (matar paneer), or a side of whole grains. The Hint app tracks fiber alongside protein, fat, and calories in your full meal.

Fat in Paneer

Paneer contains approximately 14.8 grams of fat per 100 grams, which contributes to its rich, creamy texture. While it is high in fat, a small share of it is conjugated linoleic acid (CLA), a naturally occurring fatty acid in dairy. However, paneer is also high in saturated fat, so it is best consumed in moderation. Trials of conjugated linoleic acid have found at most a small effect on body fat, and those used concentrated supplements, not the small amounts found in food [5, 6].

You can use the Hint app to track your fat intake and maintain a balanced diet, especially if you're watching your cholesterol or weight.

Does Cooking Change Paneer's Calories?

Boiling or lightly cooking paneer in water does not meaningfully change its calories per 100g; what changes the total is the oil, ghee, butter, or cream added. Plain paneer has 258 kcal per 100g, while grilled paneer is about 280 kcal per 100g, and fried paneer will be higher still because paneer soaks up oil. As a guide, each teaspoon of oil adds roughly 40 kcal.

In curries, the calories per 100g look lower (for example, palak paneer has 145 kcal per 100g) because the paneer is mixed with vegetables, water, and gravy. When you track a curry, log the whole dish, or weigh the raw paneer separately and add the gravy on its own.

Homemade Paneer vs Store-Bought — Calories and Protein

The calorie and protein content of homemade paneer is similar to store-bought when both are made from whole milk — approximately 250–270 kcal and 18–20g protein per 100g. Key differences:

• Full-fat whole milk paneer: ~258 kcal, ~18.9 g protein per 100g
• Low-fat (toned milk) paneer: ~180–200 kcal, ~17–19g protein per 100g
• Skimmed milk paneer: ~140–160 kcal, ~16–18g protein per 100g Store-bought paneer often has additives or is compressed differently, but the macronutrient profile per 100g is generally comparable to homemade.

To know the exact fat and protein in your homemade paneer, use the Hint app and log your recipe using the "Create Your Recipe" feature.

Is Paneer Good for Health?

Yes, paneer is a nutrient-dense food that provides essential vitamins and minerals. It supports bone health due to its high calcium content and helps maintain muscle mass due to its protein. Paneer can also fit into a heart-healthy diet when consumed in moderation, since it also provides micronutrients such as selenium; its saturated fat is the main reason to limit portions.

The Hint Pro subscription offers personalised health insights, helping you incorporate paneer into your diet in a balanced way.

Paneer Benefits

Weight Loss: Although high in fats, paneer's rich protein content promotes satiety, making it a great option for weight loss when eaten in moderation [3, 4].

Muscle Gain: Paneer is an excellent source of protein, which is essential for muscle repair and growth [14, 15].

Diabetes Management: Paneer has a modest carbohydrate load (about 12.4g per 100g) and is generally considered a low-glycemic-index food, so it is unlikely to cause rapid spikes in blood sugar when portions are kept in check.

Bone Health: Packed with calcium, phosphorus, and magnesium, paneer supports strong bones and teeth. Calcium and dairy intake are linked with bone mineral density in several studies, although the evidence on fractures is less clear [12, 13].

Immunity Boost: Paneer contains zinc, selenium, and protein, which are essential for supporting the immune system.

Track your health benefits from paneer and other foods with the Hint app, and consult with dietitians through Hint Premium for expert advice.

Is Paneer Fat or Protein?

Paneer is rich in both protein and fat, but its exact ratio depends on the type of milk used and how it's prepared.

Full-fat paneer (made from whole milk) contains more fat, making it calorie-dense and suitable for muscle gain. Low-fat paneer (made from toned or skim milk) has a higher protein-to-fat ratio and is better for weight loss.

To know the exact fat and protein in your homemade paneer, use the Hint app and log your recipe using the "Create Your Recipe" feature.

Is Paneer Good for Weight Loss?

Paneer is rich in protein, which helps you feel full longer, preventing overeating and aiding in weight loss. Because it is also high in fat and calories (258 kcal per 100g), portion size matters: stick to about 100–150g per meal and pair paneer with fiber-rich foods like salads or vegetables for a balanced meal that supports weight loss. Higher-protein diets are associated with greater fullness and better preservation of lean mass during weight loss [3, 4].

The Hint app provides tailored meal plans to help you achieve your weight loss goals.

Is Paneer Good for Diabetes?

Paneer is generally considered a low-glycemic-index food and has a modest carbohydrate load (about 12.4g per 100g), so it is unlikely to cause large spikes in blood sugar. Its high protein content also helps you feel full, making it a good option for people with diabetes when portions are kept in check. Large cohort studies and meta-analyses have examined dairy intake and type 2 diabetes risk [10, 11]; paneer itself has not been studied separately.

Use the Hint app to find diabetic-friendly recipes and track your carb intake to manage your blood sugar effectively.

Is Paneer Good for Cholesterol?

Paneer contains both unsaturated and saturated fats. While it can raise cholesterol levels if consumed in excess, moderate consumption — especially when paired with fiber-rich vegetables — can fit into a heart-healthy diet. Controlled trials on cheese, a related dairy food, suggest it raises LDL cholesterol less than butter with the same saturated fat, and that regular-fat and reduced-fat cheese had similar LDL effects [7, 8, 9]. No trial has tested paneer specifically. The Hint app can help you track your saturated fat intake and make heart-healthy food choices. For a full breakdown, read our guide on paneer and cholesterol.

Is Paneer Good for Blood Pressure?

The sodium content in paneer is very low, which helps in controlling blood pressure. The calcium, phosphorus, and potassium in paneer help in restoring electrolyte balance. However, it is high in saturated fat, so moderation is important.

Is Paneer Good for PCOS?

Paneer can be part of a PCOS diet in moderate portions. It is high in protein and moderate in carbohydrate, but it is also high in fat and calories, so large quantities are not the best choice for PCOS, especially if you are also managing weight. Studies in women with PCOS suggest that lower glycaemic index eating and overall diet composition matter for insulin sensitivity [16, 17]. To learn more about the PCOS diet, read our blog.

Is Paneer Good for the Thyroid?

Paneer provides selenium, a mineral that plays a role in thyroid hormone production and helps protect cells from oxidative stress. As part of a varied diet, it can help you meet your selenium needs; it does not replace thyroid medication or medical advice. With Hint Premium, you can consult with expert dietitians to optimise your diet for thyroid health.

Is Paneer Good for Immunity?

Paneer contains reasonable amounts of essential nutrients, including zinc, pantothenic acid, biotin, calcium, phosphorus, and selenium, which help boost immunity. To know more, read our blog on supporting your immunity through nutrition.

Is Paneer Good for Muscle Gain?

Paneer's high protein content makes it an ideal choice for muscle gain. It provides essential amino acids that help in muscle repair and growth, especially when combined with resistance training [14, 15]. The Hint app allows you to track your protein intake and provides high-protein meal ideas to optimise muscle growth.

Is Paneer Good for Weight Gain?

Paneer is calorie-dense (258 kcal per 100g), so it can support healthy weight gain when you eat it in larger portions or cook it with ghee or cream. Its protein is also filling, so if you struggle to eat enough, combine paneer with other calorie-dense foods such as rice, roti, nuts, or ghee.

Is Paneer Good for Fat Loss?

Paneer's high protein content promotes fullness and helps preserve muscle during weight loss. It also contains a small amount of conjugated linoleic acid (CLA), but at the amounts found in food, there is no strong evidence that CLA causes fat loss [5, 6]. For fat loss, the calories matter most: choose low-fat paneer, watch portions, and use the Hint app to monitor your calorie intake and track your macronutrients to meet your fitness goals.

Is Paneer Good for Fatty Liver?

Paneer is high in protein and moderate in carbohydrates, so it can fit into a fatty liver diet when eaten in moderation. However, it is also high in saturated fat, and people with fatty liver disease should monitor their saturated fat intake and follow their doctor's advice. A meta-analysis of observational studies linked higher dairy intake with a lower likelihood of non-alcoholic fatty liver disease, but this does not show that paneer specifically protects the liver [18]. The Hint app helps you track your fat consumption to ensure you're eating in a way that supports liver health.

Quick Answers on Paneer Calories and Protein

How much protein is in 150g of paneer?

28.3g of protein and 387 kcal for 150g of full-fat paneer.

How much protein is in 250g of paneer?

47.1g of protein and 645 kcal for 250g of full-fat paneer.

How much protein is in 200g of paneer?

37.7g of protein and 516 kcal for 200g of full-fat paneer.

How much protein is in 300g of paneer?

56.6g of protein and 774 kcal for 300g of full-fat paneer.

How many calories are in 100g of paneer?

258 kcal for 100g of full-fat paneer, with 18.9g of protein.

How much protein is in 1 kg or 500g of paneer?

1 kg of paneer has about 189g of protein and 2,580 kcal. 500g has about 94.3g of protein and 1,290 kcal.

Does paneer have more protein than egg or tofu?

Yes. Paneer has about 18.9g of protein per 100g, compared with about 13g for a boiled egg and 8–10g for firm tofu. Chicken breast has about 31g per 100g.

Calorie and Nutrition Facts of Paneer Recipes

Calories in a paneer dish depend on the recipe, serving size, and quantity in grams. The table below shows calorie values per 100g and a standard single-serving size for each recipe. Always eat paneer in moderation as it is high in fat.

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

1. Butter Paneer Masala Calories

One small cup of butter paneer masala has 219 kcal per 100g. It contains 18% carbohydrates, 20% protein, and 62% 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.

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.

3. Paneer Tikka Calories

One small cup of paneer tikka has 146 kcal per 100g. 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.

4. Palak Paneer Calories

One small cup of palak paneer has 145 kcal per 100g. 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, and manganese, and an excellent source of calcium, selenium, biotin, beta-carotene, and lutein.

5. Paneer Bhurji Calories

One small cup of paneer bhurji has 173 kcal per 100g. 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.

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.

7. Matar Paneer Calories

One small cup of matar paneer has 153 kcal per 100g. It contains 24% carbohydrates, 20% protein, and 56% fat. Matar paneer curry is a good source of protein, dietary fiber, folate, vitamin C, phosphorus, magnesium, copper, vitamin E, beta-carotene, lycopene, and lutein, and an excellent source of calcium, selenium, biotin, and vitamin D.

Final Thoughts

Paneer is a versatile, protein-rich food that can be part of a healthy Indian diet when consumed in moderation. With 18.9g of protein and 258 kcal per 100g, it is one of the most efficient protein sources for vegetarians — providing meaningful protein at every serving size from 50g (9.5g protein) to 300g (56.7g protein).

Its benefits for muscle gain, weight loss, and diabetes management make it a popular choice for health-conscious Indians. However, paneer's fat content means it should be eaten mindfully, particularly if you're managing cholesterol or tracking a calorie deficit.

With the Hint app, you can easily track your calories, fat, and protein intake from paneer and other Indian foods. Hint Pro offers tailored meal plans, and Hint Premium provides access to expert dietitians for personalised guidance.

Scientific References

1. ICMR-NIN. Nutrient Requirements for Indians: Recommended Dietary Allowances (RDA) and Estimated Average Requirements (EAR), 2020. National Institute of Nutrition, Hyderabad. nin.res.in/rdabook/brief_note.pdf
2. National Institute of Nutrition. Indian Food Composition Tables (IFCT 2017). Hyderabad. nin.res.in/ebooks/IFCT2017.pdf
3. The role of protein in weight loss and maintenance. PMID: 25926512
4. Proteins and satiety: implications for weight management. PMID: 18827579
5. Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans. PMID: 17490954
6. The efficacy of long-term conjugated linoleic acid (CLA) supplementation on body composition in overweight and obese individuals: a systematic review and meta-analysis of randomized clinical trials. PMID: 21990002
7. Effect of cheese consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials. PMID: 26011901
8. Comparison of the impact of SFAs from cheese and butter on cardiometabolic risk factors: a randomized controlled trial. PMID: 28251937
9. High intake of regular-fat cheese compared with reduced-fat cheese does not affect LDL cholesterol or risk markers of the metabolic syndrome: a randomized controlled trial. PMID: 27557654
10. Dairy consumption and risk of type 2 diabetes: 3 cohorts of US adults and an updated meta-analysis. PMID: 25420418
11. Dairy products and the risk of type 2 diabetes: a systematic review and dose-response meta-analysis of cohort studies. PMID: 23945722
12. Calcium intake and bone mineral density: systematic review and meta-analysis. PMID: 26420598
13. Milk and yogurt consumption are linked with higher bone mineral density but not with hip fracture: the Framingham Offspring Study. PMID: 23371478
14. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. PMID: 28698222
15. Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. PMID: 35187864
16. An isocaloric low glycemic index diet improves insulin sensitivity in women with polycystic ovary syndrome. PMID: 23999280
17. Dietary composition in the treatment of polycystic ovary syndrome: a systematic review to inform evidence-based guidelines. PMID: 23420000
18. Dairy product consumption was associated with a lower likelihood of non-alcoholic fatty liver disease: a systematic review and meta-analysis. PMID: 36908921

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About the Author

Asfia Fatima is the Chief Dietitian at Clearcals, with a Master's Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management. She specialises in evidence-based diet planning for weight loss, diabetes, and metabolic health. At Clearcals, she leads the nutrition strategy behind the Hint app, helping users achieve their goals with science-backed guidance.

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