Milk & dairy · Veg
Paneer calories & nutrition
पनीर
Quick answer
Paneer, 50 g (about 4 cubes): about 129 kcal, 9.4 g protein, 6.2 g carbs and 7.4 g fat. Per 100 g (fresh paneer): 258 kcal and 18.9 g protein.
Paneer is one of the richest vegetarian protein sources in an Indian kitchen, with a good amount of calcium too. It is also fairly high in fat, so portion size decides whether it fits a fat-loss plan.
Nutrition per serving
Choose a serving size. Values are for fresh paneer.
50 g (about 4 cubes)
129kcal
9.4 g protein · 6.2 g carbs · 7.4 g fat
| Calories | 129 kcal |
|---|---|
| Protein | 9.4 g |
| Carbohydrates | 6.2 g |
| Fat | 7.4 g |
| Fibre | 0 g |
Nutrition per 100 g
For fresh paneer.
| Calories | 258 kcal |
|---|---|
| Protein | 18.9 g |
| Carbohydrates | 12.4 g |
| Fat | 14.8 g |
| Fibre | 0 g |
| Calcium | 476 mg |
| Iron | 0.9 mg |
Is paneer good for your goals?
Weight loss
Paneer is filling for its calories thanks to its protein (50 g (about 4 cubes): about 129 kcal). A good fit for a calorie deficit in normal portions.
Muscle building
A useful protein source with about 7.3 g of protein per 100 kcal. Combine it with other protein foods across the day.
- Low-fat (toned milk) paneer has noticeably fewer calories than full-fat — check the pack label.
- Grill, air-fry or add to bhurji instead of deep-frying to keep the calories down.
- Pair with roti or rice and vegetables for a balanced, high-protein meal.
Paneer vs boiled egg
| Nutrient | Paneer | Boiled Egg |
|---|---|---|
| Calories | 258 kcal | 148 kcal |
| Protein | 18.9 g | 13.4 g |
| Carbs | 12.4 g | 0 g |
| Fat | 14.8 g | 10.5 g |
| Fibre | 0 g | 0 g |
| Protein per 100 kcal | 7.3 g | 9.1 g |
Frequently asked questions
Answers calculated from IFCT 2017 values. Educational information only.
Paneer, 50 g (about 4 cubes): about 129 kcal, with 9.4 g protein, 6.2 g carbohydrate and 7.4 g fat.
Paneer, 200 g pack: about 516 kcal, with 37.7 g protein, 24.8 g carbohydrate and 29.6 g fat.
100 g of fresh paneer has about 18.9 g protein and 258 kcal — roughly 7.3 g of protein per 100 kcal.
Paneer is filling for its calories thanks to its protein (50 g (about 4 cubes): about 129 kcal). A good fit for a calorie deficit in normal portions.
A useful protein source with about 7.3 g of protein per 100 kcal. Combine it with other protein foods across the day.
Source & method
Values per 100 g are from the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition, Hyderabad), food code L003 “Paneer”. Serving values are calculated from those figures; serving weights are typical household measures.
Last updated . Values vary with variety, brand and cooking. Not medical advice — nutrition disclaimer.
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