Paneer Calories & Protein: Per 100g, 150g, 200g, 300g | Nutrition Facts

By Asfia Fatima, Chief Dietitian at Clearcals

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?

The short answer: 100g paneer contains 258 kcal and 19g of protein. The calories and protein in your serving depend almost entirely on how many grams you eat.

This guide covers exact calorie and protein values for every common serving size — 50g, 100g, 150g, 200g, 250g, 300g, 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 15–20% 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.

Watch: How to Track Paneer Calories on the Hint App

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.

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 15g of fat and approximately 2.4g of carbohydrates. 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 9.5g of protein, with ~7.5g fat and ~1.2g 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.

150 Grams Paneer: Protein and Calories

150 grams of paneer contains approximately 387 kcal and 28.4g of protein, with ~22.5g of fat and ~3.6g 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.

160 Grams Paneer: Calories and Protein

160 grams of paneer contains approximately 413 kcal and 30.2g of protein, with ~24g of fat. 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 37.8g of protein, with ~30 g of fat and ~4.8 g of carbs.

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 47.3g of protein, with ~37.5g of fat and ~6g of carbs.

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 56.7g of protein, with ~45g of fat and ~7.2g of carbs.

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.

1 kg Paneer: Protein and Calories

1 kg (1000g) of paneer contains approximately 2,580 kcal and 189g of protein, with ~150g of fat and ~24g 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)

Paneer is not only a rich source of protein but also provides essential micronutrients including calcium, phosphorus, selenium, and zinc. It provides approximately 2% 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 very low in carbohydrates. Plain full-fat paneer contains approximately 1.2–2.4g of carbohydrates per 100g — roughly 2–4% of total weight. The exact amount varies slightly depending on how the paneer is made (the whey removal process affects residual lactose).

At typical serving sizes:

• 50g paneer: ~0.6–1.2g carbs
• 100g paneer: ~1.2–2.4g carbs
• 150g paneer: ~1.8–3.6g carbs
• 200g paneer: ~2.4–4.8g carbs

This makes paneer suitable for low-carb, keto, and diabetic-friendly diets. Most of the carbs in paneer are trace amounts of lactose remaining after the curdling and pressing process.

Does paneer have carbs? Yes — but in negligible amounts. Plain paneer is not considered a "carb food." However, paneer dishes like paneer butter masala, matar paneer, or paneer korma contain significant 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 15 grams of fat per 100 grams, which contributes to its rich, creamy texture. While it is high in fat, most of it includes conjugated linoleic acid (CLA), which has been associated with fat metabolism benefits. However, paneer is also high in saturated fats, so it is best consumed in moderation.

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.

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, ~18.9g 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 is also beneficial for heart health when consumed in moderation, as its healthy fats and micronutrients like selenium help reduce inflammation.

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.

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

Diabetes Management: Paneer has a low glycemic index, meaning it doesn't cause rapid spikes in blood sugar levels.

Bone Health: Packed with calcium, phosphorus, and magnesium, paneer supports strong bones and teeth.

Immunity Boost: Paneer contains zinc, selenium, and protein, which are essential for boosting 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 or keto diets. 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. Although it is high in fat, the type of fats in paneer can support metabolism and fat burning when consumed in moderation. Pairing paneer with fiber-rich foods like salads creates a balanced meal that promotes weight loss.

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

Is Paneer Good for Diabetes?

Paneer has a low glycemic index, meaning it doesn't cause significant spikes in blood sugar. Its high protein content and healthy fats also help stabilise blood sugar levels, making it a good option for people with diabetes.

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 healthy fats and saturated fats. While it can raise cholesterol levels if consumed in excess, moderate consumption — especially when paired with fiber-rich vegetables — can help balance cholesterol levels. The Hint app can help track your saturated fat intake and ensure you're making heart-healthy food choices.

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 is high in fat and calories, which may interfere with ovarian function — hence it is not the best choice in large quantities for PCOS. To learn more about the PCOS diet, read our blog.

Is Paneer Good for the Thyroid?

Paneer is an excellent source of selenium, a mineral that plays a critical role in thyroid health. Selenium supports the production of thyroid hormones and helps reduce oxidative stress. 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 in boosting 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. 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 contains high amounts of protein, which makes you feel satiated quickly as it is slowly digested. Hence, it is not considered the best choice for weight gain unless combined with other calorie-dense foods.

Is Paneer Good for Fat Loss?

Paneer contains conjugated linoleic acid (CLA), a fatty acid known to aid in fat loss. Its high protein content promotes fat burning and muscle retention during weight loss. For those focusing on fat loss, the Hint app can help you monitor your calorie intake and track your macronutrients to meet your fitness goals.

Is Paneer Good for Fatty Liver?

Paneer, being high in protein and low in carbohydrates, can help manage fatty liver conditions when eaten in moderation. Healthy fats support liver function, but individuals with fatty liver disease should monitor their saturated fat intake. The Hint app helps you track your fat consumption to ensure you're eating in a way that supports liver health.

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.

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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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