How Many Calories in Paneer? Nutrition Facts & Macros
100 grams of paneer has 328 calories
Protein 26 g · Carbs 0.9 g · Fat 24.5 g
Paneer is a fresh Indian cheese set with an acid — lemon juice or vinegar — rather than rennet, which is what makes it fully vegetarian. It is firm, it does not melt, and it is unusually dense in both protein and calcium: 26 g and 537 mg per 100 g. Carbohydrate is negligible at 0.9 g, fat is 24.5 g, and the block is 46.8 % water, which is why it stays solid in a curry instead of dissolving into it.
1372 kJ · per 100 g · Water: 46.8 g
Calorie Calculator: Paneer
100 g Paneer contains 328 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 piece/cube (30 g) | 98 kcal | 7.8 g | 0.3 g | 7.4 g |
| 1/2 cup cubed (75 g) | 246 kcal | 19.5 g | 0.7 g | 18.4 g |
| 100 grams | 328 kcal | 26 g | 0.9 g | 24.5 g |
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Paneer — Nutrition Facts
| Paneer | per 100 g |
|---|---|
| Calories | 328 kcal |
| Protein | 26 g |
| Fat | 24.5 g |
| Carbs | 0.9 g |
| Saturated Fat | 15.43 g |
| Monounsaturated Fat | 7.07 g |
| Polyunsaturated Fat | 1.12 g |
| Fiber | 0 g |
| Sugar | 0.9 g |
| Sodium | 19 mg |
| Potassium | 69 mg |
| Calcium | 537 mg |
| Magnesium | 23 mg |
| Phosphorus | 383 mg |
| Zinc | 3.2 mg |
| Manganese | 0.02 mg |
| Vitamin A | 254 mcg |
| Riboflavin (B2) | 0.2 mg |
| Niacin (B3) | 0.1 mg |
| Folate | 25 mcg |
| Vitamin E | 0.41 mg |
| Water | 46.8 g |
Source: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), 2021 (12-495) · Data verified September 2026
Variations
Plain paneer (fresh)
328 calories per 100 g — the standard form and the one this page describes. 26 g protein, 24.5 g fat, 0.9 g carbohydrate. Firm, white and mild. It can be eaten raw, cubed into salads or dropped into a curry, where it holds its shape instead of melting.
Fried paneer
About 370-400 calories per 100 g. Frying adds 50-80 kcal of absorbed oil and pushes fat to roughly 30-32 g per 100 g. The crust is worth it for texture, but it is the single biggest thing you can do to a paneer dish's calorie count.
Paneer tikka (marinated & grilled)
About 260-290 calories per 100 g. Marinating in yogurt and spices and then grilling actually lands below plain paneer, because the yogurt adds water and a little protein while nothing is fried. The usual way to keep paneer in a calorie deficit.
Dietary Perspectives
For Weight Loss
At 328 kcal per 100 g paneer is dense, but 26 g of protein per 100 g is a good return and the fat makes it filling — a 30 g cube costs 98 calories, so it is easy to portion by the cube rather than by eye. Keep it out of the fryer: frying takes the same cheese to 370-400 kcal per 100 g, while paneer tikka lands around 260-290. Its 46.8 % water is what separates it from cottage cheese (roughly 80 % water, 98 kcal per 100 g), which is the lighter option when volume matters more than density.
For Athletic Performance
26 g of protein per 100 g, mostly casein, which digests slowly and suits an overnight or between-meals feed rather than an immediate post-workout one. Calcium is 537 mg per 100 g, phosphorus 383 mg and zinc 3.2 mg, all of which matter for bone and muscle function. The 24.5 g of fat means steady rather than fast energy, so it sits better a few hours before training than just before it.
For Keto
Excellent on keto: 0.9 g of net carbs per 100 g (0.9 g total carbohydrate, no fibre), so 100 g uses under 2 % of a 50 g daily allowance. With 24.5 g of fat against 26 g of protein the ratio is already where keto wants it — no low-fat version needed. At 19 mg of sodium per 100 g it is far milder than halloumi or feta, so it will not eat into a day's salt. Pairs with leafy greens, avocado, or a coconut-cream curry.
Frequently Asked Questions
How many calories are in paneer?
Paneer has 328 calories per 100 g. A single cube (~30 g) is about 98 calories and half a cup of cubes (~75 g) about 246. The density comes from the fat, 24.5 g per 100 g, and from how little water is left: paneer is 46.8 % water where cottage cheese is around 80 %, which is why it carries more than three times the calories of cottage cheese (98 kcal).
Is paneer healthy? How much protein does it have?
Paneer gives 26 g of protein per 100 g, which is high for a vegetarian food, and 537 mg of calcium — more than most cheeses. The protein is mostly casein, which digests slowly. Because it is acid-set rather than made with rennet, it contains no animal rennet. The point to watch is fat: 24.5 g per 100 g, of which 15.4 g is saturated. Sodium, on the other hand, is remarkably low for a cheese at 19 mg.
How many carbs are in paneer?
Paneer has 0.9 g of carbohydrate per 100 g, all of it residual lactose, and no fibre — so net carbs are the same 0.9 g. A 30 g cube brings under 0.3 g. That is roughly a quarter of what cottage cheese carries (3.38 g) and makes paneer one of the lowest-carb cheeses you can cook with.
Is paneer good for weight loss?
Paneer works in a deficit if the portion is controlled: 328 kcal per 100 g is dense, but 26 g of protein per 100 g is a strong ratio and the fat keeps you full. A 30 g cube costs 98 calories, so two or three cubes in a vegetable curry is a reasonable amount. Grill it as tikka rather than frying — frying adds oil the cheese soaks up.
Is paneer keto-friendly?
Paneer is close to ideal for keto. At 0.9 g of net carbs per 100 g, a full 100 g serving uses under 2 % of a 50 g daily allowance, while 24.5 g of fat and 26 g of protein sit exactly where a ketogenic diet wants them. There is no reason to look for a reduced-fat version. It pairs well with leafy greens, avocado, or a curry built on coconut cream.
Paneer vs cottage cheese — what's the difference?
Paneer: 328 kcal, 26 g protein, 0.9 g carbs, 24.5 g fat per 100 g. Cottage cheese: 98 kcal, 11.12 g protein, 3.38 g carbs, 4.3 g fat. Both are acid-set with no rennet, but paneer is pressed into a block and cottage cheese keeps its curds and whey — paneer is 46.8 % water against roughly 80 %, and that concentration explains almost the whole difference.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Paneer | 328 | 26 g | 0.9 g | 24.5 g |
| Cottage Cheese | 98 | 11.12 g | 3.38 g | 4.3 g |
| Mozzarella (Whole Milk) | 299 | 22.17 g | 2.4 g | 22.14 g |
| Ricotta | 150 | 7.54 g | 7.27 g | 10.18 g |
| Brie | 334 | 20.75 g | 0.45 g | 27.68 g |
per 100 g
Paneer has 328 kcal per 100 g with 26 g of protein — more than double cottage cheese (11.12 g) and above mozzarella (22.17 g). Its 0.9 g of carbohydrate is the lowest of the three, and at 537 mg its calcium beats most cheeses outright. The trade-off is fat, 24.5 g, against 4.3 g in cottage cheese.
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