Decoding the Caloric Content of Paneer: A Nutritional Insight

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Paneer is a type of fresh, non-aged cheese common in South Asian cuisine, particularly in India. It’s made by curdling hot milk using a food acid like lemon juice, vinegar, or yogurt, and then pressing the curds into a firm block.

Paneer is notable for its mild flavor and soft, crumbly texture. It doesn’t melt, making it ideal for cooking in a variety of dishes, from curries to desserts. Despite its versatility in cooking, those watching their diet might be interested in the calories in paneer, as it’s an important consideration for nutritional balance.

Paneer is a popular choice for vegetarians as a source of protein for vegetarians and is appreciated for its ability to absorb flavors from spices and sauces in culinary preparations.

Other Names for Paneer

  • Cottage Cheese – In some contexts, particularly in Western countries, paneer is sometimes loosely referred to as cottage cheese, although traditional cottage cheese is slightly different in texture and method of preparation.
  • Indian Cheese – In places less familiar with Indian cuisine, paneer might simply be called “Indian cheese” to denote its origin.
  • Chhena – In Eastern India, a similar product to paneer known as ‘chhena’ is used, which is softer and has higher moisture content. Chhena is often used in sweets, while paneer is used in savory dishes. Chhena Poda is the most famous sweet dish of odisha.
  • Farmer’s Cheese – In some places, paneer is compared to or referred to as farmer’s cheese, which is another form of fresh, unaged cheese.
  • Fresh Cheese – As a general category, paneer falls under the broad term of “fresh cheese” or “unaged cheese,” which describes its fresh, moist nature.

Nutritional Facts of Raw Paneer (100 grams)

Energy265 kcal
Protein18-20 g
Total Fat20-25 g
Saturated Fat12-15 g
Cholesterol60-80 mg
Carbohydrates1.2-2.5 g
Sugar0-1.2 g
Dietary Fiber0 g
Sodium16-20 mg
Calcium480-500 mg
Phosphorus300-400 mg
Iron0.1-0.2 mg
Potassium100-150 mg
Vitamin A220-300 IU
Vitamin CTrace amounts
Vitamins B (B6, B12, etc)Trace amounts

Calories in Paneer Dishes (Per 100 grams)

Paneer DishApproximate Calories (per 100g)
Paneer Tikka150-200 kcal
Palak Paneer90-120 kcal
Paneer Butter Masala220-260 kcal
Matar Paneer100-150 kcal
Shahi Paneer200-250 kcal
Kadai Paneer150-200 kcal
Paneer Bhurji180-220 kcal
Chilli Paneer (Dry)130-180 kcal
Paneer Paratha250-300 kcal
Paneer Kofta230-280 kcal
calories in paneer butter masala

Calories content of Paneer Based Items

No.Paneer Dish/QuantityApproximate Calories
1Paneer (per 100g)265
2Homemade Palak Paneer (per 100g)90-120
3Paneer Makhani (per 100g)220-260
4One Paneer Roll200-300
51 Paneer Paratha (without oil)200-250
6Paneer Burger300-400
7One Paneer Dosa250-350
8Low Fat Paneer (per 100g)200-220
9Paneer (70g)186
10Paneer (300g)795
11100g Paneer Bhurji150-200
12One Paneer Pakora50-70
13One Paneer Patty100-150
14Paneer Wrap (McDonald’s)350-450
15Paneer Fried Rice (per 100g)200-300
16500g Paneer1325
17Amul Paneer (per 100g)260-280
18Paneer Chilli Dry (per 100g)150-200
19Homemade Paneer (per 100g)250-300
20Paneer Kathi Roll250-350
21Paneer Shawarma300-400
22Paneer Tikka Sandwich300-350
23Paneer Manchurian (per 100g)200-250
241 Paneer Momos30-40
25200g Paneer Bhurji300-400
266 Inch Paneer Tikka Sub300-400
27Paneer Cheese Sandwich300-350
28Paneer Paratha without Oil200-250
29Paneer Tikka Roll250-350
30Paneer Bhurji Sandwich350-400
31Paneer Onion Pizza (Domino’s) (per slice)200-300
32Paneer Frankie250-350
33Paneer Grilled Sandwich300-400
341 Katori Paneer Bhurji100-150
35Paneer Tikka (per 100g)150-200
36Paneer Curry (per 100g)200-250
37Paneer Pakora (per pakora)50-70
38Paneer Paratha250-300
39Palak Paneer (per 100g)90-120
40Shahi Paneer (per 100g)200-250
41Paneer Butter Masala (per 100g)220-260

Protein in Paneer

Paneer is not only cherished for its versatility and taste but also for its significant protein content. 

A 100-gram serving of Paneer typically contains about 18 to 20 grams of protein, making it an excellent protein source, particularly for vegetarians and those seeking alternative protein sources to meat.

Protein is essential for various body functions, including muscle repair, immune system support, and the maintenance of skin, hair, and nails. The high-quality protein in Paneer comprises all nine essential amino acids, making it a complete protein, which is often a challenge to find in plant-based foods.

Moreover, Paneer’s protein is easily digestible and assimilable in the body, making it a favorable choice for all age groups, from growing children to older adults. Its inclusion in diets is especially beneficial for athletes, individuals engaged in regular physical activity, and those looking to manage their weight, as protein aids in satiety and muscle maintenance.

In addition to its protein content, Paneer is also rich in calcium and phosphorus, contributing to bone health. Its versatility in culinary use, from savory dishes to desserts, makes it a preferred ingredient in many kitchens.

Frequently Asked Questions

How Much is 1 cup Paneer?

The quantity of paneer in one cup can vary depending on how the paneer is cut (cubed, crumbled, etc.) and how tightly it’s packed into the cup. However, a general estimate can be made:

Cubed Paneer: One cup of cubed paneer typically contains about 150-200 grams of paneer.
Crumbled Paneer: For crumbled paneer, one cup might be slightly lighter, around 100-150 grams.
These are approximate values and can vary. For precise measurements, especially in recipes where the exact quantity is crucial, it’s recommended to use a kitchen scale.

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