Paneer shows up in almost every Indian “high protein” conversation — and for good reason. It is convenient, cooks quickly, and actually gets eaten. The mistake is treating 300 g bhurji like a free food because it is “protein.”
Typical macros per 100 g
| Type (approx.) | Calories | Protein | Fat |
|---|---|---|---|
| Full-fat paneer | ~265–320 kcal | ~18–21 g | ~20–25 g |
| Lower-fat paneer | Often lower kcal | Similar protein band | Less fat |
Always check your brand when possible. Malai-heavy homemade paneer can sit on the higher end.
How coaches use paneer
- 100–150 g in a meal for most fat-loss clients
- Grilled or bhurji with lots of vegetables for volume
- Paired with roti count that matches the calorie target
Paneer vs chicken for protein-per-calorie
Chicken breast usually gives more protein per calorie. Paneer wins on vegetarian convenience and satiety from fat. You can use both across the week.
Key takeaways
- Weigh paneer — “a bowl” is not a unit.
- Expect ~18–21 g protein per 100 g for many full-fat versions.
- Great vegetarian staple; watch total calories.
Related: is paneer good for weight loss. This is educational information, not medical advice. Consult a qualified professional for personal health decisions.
