Nutrition · Indian foods
How Much Protein in 100 g Paneer?
Paneer gives about 18 g of protein per 100 g — but it also brings about 24 g of fat, so it is calorie-dense. Here are the numbers by portion and dish, so you can fit it into your day honestly.
- Protein
- ≈ 18 g / 100 g
- Energy
- ≈ 290 kcal / 100 g
- Fat
- ≈ 24 g / 100 g
- Carbs
- ≈ 3 g / 100 g
Paneer nutrition per 100 g
≈ 18 g protein · 290 kcal · 24 g fat · 3 g carbs per 100 g raw paneer.
Most of paneer's calories come from fat, not protein: 18 g protein is about 72 kcal, while 24 g fat is about 216 kcal. That makes paneer filling and useful, but easy to over-eat on a fat-loss plan.
Protein in paneer by portion
| Portion | Protein | Energy | Fat |
|---|---|---|---|
| 50 g | 9 g | 145 kcal | 12 g |
| 100 g | 18 g | 290 kcal | 24 g |
| 150 g | 27 g | 435 kcal | 36 g |
| 200 g | 36 g | 580 kcal | 48 g |
| 250 g | 45 g | 725 kcal | 60 g |
Protein in common paneer dishes
Gravy, oil and other ingredients dilute the protein. Figures are per typical serving from bodyBot's food database.
| Dish | Serving | Protein | Energy |
|---|---|---|---|
| Paneer bhurji | 1 katori (150 g) | 18 g | 320 kcal |
| Palak paneer | 1 katori (180 g) | 14 g | 280 kcal |
Paneer vs other protein foods
| Food | Protein | Energy |
|---|---|---|
| Soya chunks (dry) | 52 g | 340 kcal |
| Chicken breast (grilled) | 31 g | 165 kcal |
| Paneer (raw) | 18 g | 290 kcal |
| Tofu | 16 g | 145 kcal |
| Egg (boiled) | 12.6 g | 156 kcal |
| Greek yogurt | 9.3 g | 87 kcal |
How to use paneer in a protein-focused diet
- Weigh it raw for a week — a 'piece' of paneer is often much more than 100 g.
- On a fat-loss plan, split paneer portions with tofu, soya or curd to keep calories in check.
- Choose dry preparations (tikka, bhurji with little oil) over cream gravies when you want more protein per calorie.
- Log what you actually ate — that is the only number that counts toward your day.
Frequently asked questions
How much protein is in 100 g of paneer?
About 18 g for regular full-fat paneer (IFCT 2017), with roughly 290 kcal and 24 g fat. Low-fat and branded paneer differ, so check the label.
How much protein is in 200 g of paneer?
About 36 g, along with roughly 580 kcal and 48 g fat.
How much protein is in 250 g of paneer?
About 45 g, with roughly 725 kcal — close to a full meal's worth of energy on its own.
Is paneer good for muscle gain?
Yes, it is a useful vegetarian protein source. Because it is high in fat, pair it with lower-fat proteins such as dal, curd or soya if you are watching calories.
Is paneer or tofu better for protein?
Per 100 g, paneer has about 18 g protein and 290 kcal; tofu has about 16 g and 145 kcal. Tofu gives more protein per calorie.
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