Calories in Paneer
One serving of Paneer is about 80 g, which comes to 212 kcal and 14.6 g of protein — roughly 14% of a 1,500 calorie day.
Paneer nutrition
| Per | 1 serving (80 g) | 100 g |
|---|---|---|
| Energy | 212 kcal | 265 kcal |
| Protein | 14.6 g | 18.3 g |
| Carbohydrate | 2.7 g | 3.4 g |
| Fat | 16.6 g | 20.8 g |
| Fibre | 0.0 g | 0 g |
Values from IFCT 2017, the Indian food composition tables, rather than a generic international database. Source: IFCT2017 L009.
What the numbers say
By its own figures this is a genuinely high-protein choice for its calories.
Protein is the number most Indian plates are short of. If a meal built around this lands under about 15 g, add curd, dal or eggs rather than changing the dish.
Similar foods, by calories
- Paneer bhurji — 252 kcal per katori
- Paneer salad — 280 kcal per bowl
- Curd / dahi (toned milk) — 90 kcal per katori
- Toned milk — 116 kcal per glass
Common questions
How many calories in 1 serving of Paneer?
About 212 kcal per serving (80 g), and 265 kcal per 100 g.
How much protein is in Paneer?
About 14.6 g per serving, which is 18.3 g per 100 g.
More guides
This is general food guidance, not medical advice. If you are pregnant, taking medication or managing an illness, show any plan to your doctor first.