Calories in 100 g paneer
Nutrition facts, healthier choices and weight-loss tips. Reviewed by Dt. Alka Pal, Clinical Dietitian.
Nutrition facts per serving
| Nutrient | Amount |
|---|---|
| Calories | about 265 to 300 kcal |
| Protein | 18 g |
| Carbohydrate | 3.5 g |
| Fat | 21 g |
| Fibre | 0 g |
Calories in common variations
| Serving | Approx. calories |
|---|---|
| 50 g paneer (about 4 to 5 cubes) | about 135 to 150 kcal |
| 100 g low-fat paneer | about 180 to 200 kcal |
| 1 katori paneer bhurji | about 250 to 300 kcal |
Is paneer good for weight loss?
Paneer is an excellent vegetarian protein that keeps you full, but it is also high in fat. For weight loss, have 50 to 100 g a day, preferably low-fat paneer, and avoid frying it.
Healthier ways to eat paneer
- Choose low-fat or toned-milk paneer.
- Grill it, or make bhurji or tikka, instead of deep-fried pakoda.
- Pair it with vegetables, like palak paneer or paneer salad.
Frequently asked questions
How many calories are in paneer?
100 g full-fat paneer has about 265 to 300 calories.
How much protein is in 100 g paneer?
About 18 g of protein.
Can I eat paneer daily?
Yes, 50 to 100 g a day fits most diets; choose low-fat paneer if you are losing weight.
Related foods
1 glass of milk1 katori curd (dahi)1 glass buttermilk (chaas)1 glass sweet lassiAll Indian food calories
Want to know your own numbers?
Check your BMI, body fat and daily calorie needs in two minutes, or get a personal Indian diet plan from Dt. Alka Pal.
Free body checkTrack your caloriesWhatsApp Dt. AlkaPersonal plans: weight loss, PCOS and PCOD, diabetes, thyroid, postpartum. Consult a dietitian in Noida, or online from anywhere.
Reviewed by Dt. Alka Pal, Clinical Dietitian, M.Sc. (Foods & Nutrition), Diploma in Nutrition and Health Education, 10+ years of experience. Values are approximate and vary with portion size, brand and cooking method. For general information; not a substitute for personal medical advice.
Know your own calorie needs
Check your BMI, body fat and daily calories in 2 minutes, or get a personal Indian diet plan from Dt. Alka Pal.
Free body checkTrack your caloriesBook a consultationReviewed by Dt. Alka Pal, Clinical Dietitian and Nutritionist, M.Sc. (Foods & Nutrition), Diploma in Nutrition and Health Education, 10+ years of experience. Values are approximate and vary with size, recipe and cooking method. For general information only; not a substitute for personal medical advice.