Calories in Paneer
Full-fat paneer has roughly 265-320 calories per 100 g, with about 18-20 g of protein and 20-25 g of fat. A 50 g serving of cubes is about 150 calories. Malai (extra-creamy) paneer sits at the top of the range, low-fat paneer can be under 200 calories per 100 g, and frying paneer or cooking it in a cream gravy adds far more than the cheese itself.
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Paneer Nutrition Facts (per 100 g)
| Calories | 300 kcal |
|---|---|
| Protein | 19 g |
| Carbohydrates | 3.5 g |
| Fat | 23.5 g |
| Fiber | 0 g |
| Sugar | 2 g |
| Sodium | 30 mg |
Typical reference values. Real dishes vary with ingredients, oil, portion size, and cooking method. Source: USDA-style reference values, pending dietitian verification.
Paneer Calories by Serving Size
| Serving | Weight | Calories |
|---|---|---|
| 25 g (a few cubes) | 25 g | ~75 kcal |
| 50 g (about 8 cubes) | 50 g | ~150 kcal |
| 100 g | 100 g | ~300 kcal |
| 200 g pack | 200 g | ~600 kcal |
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Quick Answer
Paneer has roughly 300 calories per 100 g, with about 19 g of protein, 23-24 g of fat and very few carbs. A 50 g serving of cubes, a typical amount in one portion of curry, is about 150 calories. Full-fat brands range from about 265 to 320 calories per 100 g, and Amul malai paneer lists 323.
Paneer is a good protein source for vegetarians, but it is also high in fat, so it is more calorie-dense than chicken breast, eggs or tofu. In dishes like paneer butter masala or palak paneer, the gravy, cream and oil usually add as many calories as the paneer.
Why Paneer Calories Vary
Paneer is a simple fresh cheese, but the number on your plate depends on what milk it was made from and how it was cooked:
- Full-fat buffalo or cow milk versus toned or low-fat milk
- Malai or extra-creamy brands at the top of the range, around 320 calories per 100 g
- Low-fat or high-protein paneer, which can fall below 200 calories per 100 g
- Shallow-frying or deep-frying cubes before adding them to a curry
- Cream, butter and cashew paste in restaurant gravies
- Homemade paneer, which holds more or less whey depending on how firmly it is pressed
- Portion size, since paneer is easy to eat in large amounts in tikka or bhurji
The cheese itself is predictable once you know the brand or type. The cooking method and the gravy are what you need to estimate.
How Paneer Fits a Calorie Deficit
Paneer helps vegetarians reach a protein target, which supports fullness and muscle while losing weight. Because it is high in fat, though, portions matter. Where paneer meals usually add up:
- 100 g of paneer is about 300 calories, the same as two medium rotis plus a little
- Fried paneer pakora or paneer tikka with butter basting can double the calories
- Paneer butter masala and shahi paneer gravies are rich in cream and butter
- Paneer is often eaten with naan or paratha, which adds another 250-400 calories
Grilled paneer tikka, palak paneer made with modest oil, or paneer bhurji with plenty of vegetables are filling, high-protein options that fit most daily budgets.
How to Make Paneer Lower in Calories
Small changes keep paneer in your diet while lowering the total:
- Choose low-fat or high-protein paneer for everyday cooking
- Grill, air-fry or pan-sear with a teaspoon of oil instead of deep-frying
- Use 50-75 g per person and bulk the dish with vegetables or peas
- Pick tomato or spinach-based gravies over cream and cashew gravies
- Mix paneer with tofu or Greek yogurt marinades for more protein per calorie
- Weigh a pack once so you know what 50 g of cubes looks like
Switching from full-fat to low-fat paneer saves roughly 100 calories per 100 g without changing the dish you cook.
How to Track Paneer in SlimAI
- Open SlimAI and add the meal.
- Search the food database for paneer or the dish, such as palak paneer or paneer tikka.
- Or photograph your plate, and the scan names the dish and estimates the serving.
- Voice and free-text logging work too: "100 grams of grilled paneer with salad".
- Adjust the serving to match what you ate, and edit ingredients if the gravy was richer or lighter.
- Add cooking oil or butter separately if you know how much was used, then save.
For packaged paneer, check the printed nutrition label on the pack, since brands differ by more than 100 calories per 100 g, and adjust your entry to match.
FAQ
Questions, answered
How many calories are in 100 g of paneer?
Full-fat paneer has roughly 265-320 calories per 100 g, with about 18-20 g of protein. Low-fat paneer is usually under 200 calories per 100 g. Check the label on your pack, because brands vary.
Is paneer good for weight loss?
It can be. Paneer is high in protein, which helps fullness, but it is also high in fat, so portion size matters. 50-75 g per meal, cooked with little oil and paired with vegetables, fits most calorie-deficit plans.
How much protein is in paneer?
About 18-20 g of protein per 100 g of full-fat paneer. A 50 g serving gives roughly 9-10 g. High-protein paneer brands can reach 25 g or more per 100 g.
How do I log paneer in SlimAI?
Search "paneer" or the paneer dish in SlimAI, set the serving in grams, or take a photo of your plate. You can edit ingredients if the gravy was richer or lighter than the default entry.
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