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Raw Paneer
Raw Paneer has 258.1 calories per serving (100 Grams). It provides 18.9g protein, 12.4g carbs, and 14.8g fat. With a low glycemic index (GI: 49), this recipe is suitable for muscle gain.
Track the exact calories and macros of Raw Paneer in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 100 Grams ( g)
- Calories258.1 kcal
- Carbs12.4 g (49.6 kcal)
- Protein18.9 g (75.4 kcal)
- Fats14.8 g (133.0 kcal)
Nutrition Label
Raw Paneer
- Serving Size100 Grams ( g)
- Calories258.1 kcal
- Carbs12.4 g
- Fiber0.0 g
- Sugar11.6 g
- Protein18.9 g
- Fat14.8 g
- Saturated fat8.8 g
- Mono unsaturated fat4.3 g
- Poly unsaturated fat0.4 g
- Cholesterol0.0 mg
- Sodium18.0 mg
Nutrition per 100g
- Calories258.1 kcal
- Carbs12.4 g
- Fiber0.0 g
- Sugar11.6 g
- Protein18.9 g
- Fat14.8 g
- Cholesterol0.0 mg
- Sodium18.0 mg
1 serving = 100g
Cooking time: 0 minutes
Serves: 1 persons
Ingredients
Paneer
100 Grams
Instructions
Also Known As
Glycemic Index
49 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Raw Paneer | Cudumpil Panir | Fenugreek paneer paratha | Grilled paneer |
|---|---|---|---|---|
| Calories | 258.1 kcal | 82.8 kcal | 156.1 kcal | 82.8 kcal |
| Carbs | 12.4 g | 4 g | 14 g | 4 g |
| Protein | 18.9 g | 5 g | 3.7 g | 5 g |
| Fat | 14.8 g | 5.2 g | 9.5 g | 5.2 g |
| Fiber | 0 g | 0.5 g | 2.6 g | 0.5 g |
| Sugar | 11.6 g | 3.1 g | 1.2 g | 3.1 g |
| Sodium | 18 mg | 261.7 mg | 71.6 mg | 261.7 mg |
| Cholesterol | 0 mg | 0 mg | 20.8 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 258.1 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
Moderate glycemic index (GI: 49). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Excellent protein source with 18.9g per serving — ideal for muscle repair and growth. The dairy protein includes casein and whey, both beneficial for muscle synthesis. The calorie content supports a muscle-building surplus when combined with training.
Heart Health
Watch your intake — saturated fat (8.9g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. Adequate protein (18.9g) supports healthy thyroid function.
Portion Guidance
Weight Loss
100 Grams (~100g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1.5-2 servings. Already high in protein — great post-workout. Add a banana or whole grain for recovery carbs.
Diabetes
100 Grams (~100g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
100 Grams (~100g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Reduce calories
Reduce serving size by 25% to save ~64.5 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Meal prep friendly
Raw Paneer stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (516.2-774.3 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Raw Paneer contains 258.1 kcal (18.9g protein, 12.4g carbs, 14.8g fat). That's 258.1 kcal per 100g. You can track exact portions in the Hint app.
At 258.1 kcal per serving, this can fit into a weight loss diet with mindful portion control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 49). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 49 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Yes! Raw Paneer provides 18.9g protein per serving, making it a good protein source for muscle building and satiety.
Raw Paneer at 258.1 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Raw Paneer already has good protein (18.9g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Replacing saturated fats with unsaturated fats improves cardiovascular outcomes
Sacks FM et al. (2017). Dietary Fats and Cardiovascular Disease: A Presidential Advisory. Circulation.
DOI: 10.1161/CIR.0000000000000510Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
