How many kcal is 100g paneer?

Quick Answer

Paneer, also known as Indian cottage cheese, is a fresh cheese common in South Asian cuisine. 100 grams of paneer contains about 264 calories. The exact calorie amount can vary slightly depending on factors like the milk used and preparation method. But in general, paneer is a high calorie food due to its high fat and protein content.

Paneer is a fresh, unaged cheese popular in Indian and South Asian cuisine. It has a mild flavor and soft, crumbly texture, making it a versatile ingredient that can be used in both sweet and savory dishes.

Some common ways paneer is used include:

– Cubed or crumbled on curries and stir fries
– Fried into paneer pakora fritters
– Stuffed into breads like paneer paratha
– Baked into dishes like paneer tikka masala
– Pureed into creamy sauces for dishes like matar paneer
– Added to desserts like rasmalai and paneer kulfi

Paneer is made by curdling hot milk with an acid like lemon juice or vinegar. The curds are drained and pressed to form the fresh cheese. Since it’s unaged, paneer has a short shelf life of only a few days when refrigerated.

Nutritionally speaking, paneer is high in protein, calcium, healthy fats, and other important nutrients. But it’s also relatively high in calories, with 100 grams containing about 264 calories.

This article will provide a detailed breakdown of the calorie and nutrient content of 100 grams of paneer. We’ll look at how factors like preparation method and milk type can affect the calorie amount. You’ll also learn how paneer’s calorie count compares to other cheeses and protein-rich foods.

Calorie Count of 100g Paneer

On average, 100 grams of paneer made from cow or buffalo milk contains*:[1]

– 264 calories
– 20.8 grams protein
– 20.3 grams fat
– 2.6 grams carbohydrates

So a 100 gram serving provides a substantial amount of calories, mostly from the high fat and protein content.

The main factors that affect the calorie content of paneer are:

– **Type of milk used** – Paneer can be made using cow, buffalo, or goat/sheep milk. Buffalo milk has a higher fat content than cow’s milk, resulting in higher calorie paneer. Goat milk paneer is slightly lower in fat and calories.

– **Preparation method** – Homemade paneer and cottage cheese often contains less fat and fewer calories than pre-made commercial varieties. Commercial paneer may use additives or preservatives.

– **Fat content** – Full fat paneer is higher in calories than low fat or nonfat varieties. Removing some of the fat content during preparation lowers the calorie count.

– **Additives** – Some commercial paneer varieties add other ingredients like cream for a richer taste. This increases the fat and calorie content compared to plain paneer.

– **Serving size** – The calorie count is for a 100 gram serving. Consuming a larger portion of paneer would increase the calories proportionally.

So while 264 calories per 100g is a standard amount, the actual calorie count can range from around 220 calories up to 300 calories depending on the factors mentioned. But in most cases, 100 grams of paneer will contain between 250-275 calories.

Nutritional Profile of 100g Paneer

In addition to being high in calories, paneer is also a nutritious food. Here is the full nutritional breakdown of 100 grams of paneer*:[1]

Nutrient Amount
Calories 264
Protein 20.8g
Fat 20.3g
Carbs 2.6g
Water 52g
Calcium 316mg
Phosphorus 271mg
Zinc 1.7mg
Riboflavin 0.2mg

The main macronutrients in paneer are protein and fat, which account for most of the calories. But paneer also provides important micronutrients:

– **Protein**: Paneer is an excellent source of protein. The 20.8 grams per 100 grams provides over 35% of the RDI for protein. This makes paneer helpful for building muscle, satisfying hunger, and providing essential amino acids.

– **Fat**: Over 75% of the calories in paneer come from its high fat content. The majority are heart-healthy unsaturated fats like monounsaturated and polyunsaturated fats. But paneer does also contain a moderate amount of saturated fat.

– **Calcium**: With over 300 milligrams per serving, paneer is very high in calcium. This makes it beneficial for building strong bones.

– **B vitamins**: Paneer provides good amounts of riboflavin, niacin, and vitamin B12. These B vitamins help convert food into energy.

– **Phosphorus**: This mineral works with calcium to build bones and teeth. Paneer is high in both nutrients.

So while paneer is high in calories and fat, it also packs a very good nutritional punch of protein, minerals, and vitamins.

Comparing Calories of Paneer and Other Cheeses

Paneer has a distinctively high calorie count compared to many other types of cheese:

Cheese Calories per 100g
Cottage cheese 98
Mozzarella 264
Paneer 264
Cheddar 402
Blue cheese 353
Parmesan 392

Paneer and fresh mozzarella have a very similar calorie density. They both contain around 20 grams of fat and 20 grams of protein per 100 gram serving.

But most aged hard cheeses are significantly higher in calories than paneer. For example, cheddar, blue cheese, and parmesan all contain between 350-400 calories per 100 grams.

On the other hand, lower fat soft cheeses like cottage cheese are much lower in calories than paneer. Cottage cheese only contains around 100 calories per 100 gram serving.

So out of common types of cheeses, paneer is on the lower end for calorie density, alongside fresh mozzarella and ricotta cheese. But it’s still classified as a high calorie cheese overall, and is much higher in calories than truly low calorie cheeses like cottage cheese.

Paneer vs Other High Protein Foods

Compared to other high protein foods, paneer is moderate in its calorie density:

Food Calories per 100g
Chicken breast 165
Pork tenderloin 143
Tofu 145
Paneer 264
Peanuts 567
Pumpkin seeds 559

Lean meats like chicken and pork contain significantly fewer calories per serving compared to paneer. Most plant-based protein sources, like tofu and legumes, are also lower in calories than paneer.

However, compared to high fat plant proteins like nuts and seeds, paneer is moderately lower in calorie density.

In summary, paneer is lower in calories than high fat proteins, but substantially higher in calories than lean animal proteins and plant proteins like beans or tofu.

Tips for Consuming Paneer as Part of a Healthy Diet

Here are some tips for enjoying paneer as part of a healthy, balanced diet:

– Choose lower fat versions of paneer whenever possible. This significantly lowers the calorie density.

– Be mindful of portion sizes. Stick to around 1-2 ounces of paneer per serving. Measure portions to avoid overeating.

– Pair paneer with lower calorie foods like vegetables, fruits, and whole grains to balance out a meal.

– Avoid frying or breading paneer, which adds significant calories from oil. Opt for grilled or baked preparations.

– Consider mixing paneer with lower calorie ingredients like part-skim ricotta or cottage cheese to reduce the calorie density.

– If trying to lose weight, limit higher calorie foods like paneer and incorporate more lean proteins and plant-based protein sources in your diet.

– Exercise portion control when eating paneer in calorie-dense dishes like saag paneer or palak paneer. Be mindful of your total calorie intake for the day.

Health Benefits of Paneer

Despite being relatively high in calories, paneer offers some valuable health benefits:

– **High in protein** – The abundant protein promotes muscle growth, wound healing, and keeps you feeling full.

– **Source of calcium** – Calcium strengthens bones and teeth. Paneer may help prevent osteoporosis.

– **Contains probiotics** – Unpasteurized versions provide probiotics that support gut health.

– **Rich in B vitamins** – These vitamins are important for converting food into energy.

– **Provides conjugated linoleic acid** – This fat may have anti-cancer effects and promote fat loss.

– **Good source of phosphorus** – This mineral works with calcium to build strong bones and teeth.

So consuming paneer in moderation can provide significant amounts of protein, calcium, probiotics, and other nutrients. Just be mindful of portion sizes to keep calories under control.

Using Paneer as Part of a Low Carb or Keto Diet

Paneer can fit well into low carb diets like the keto diet which limit carbs to 20-50 grams per day.

Here are some tips for incorporating paneer into a low carb eating pattern:

– Use paneer to top salads instead of higher carb ingredients like beans, grains, or fruit.

– Stuff paneer into vegetables like bell peppers, mushrooms, or zucchini boats for a low carb dish.

– Create a veggie tray with cubes of paneer, raw vegetables, olives, and hummus for a high fat, low carb snack.

– Mix crumbled paneer into plain Greek yogurt for an easy protein-rich dip or spread.

– Prepare paneer tikka kebabs seasoned with spices and small amounts of ketchup or tomato paste for flavor.

– Use paneer in curry recipes instead of potatoes or other starchy ingredients to decrease the carbs.

– Skewer cubes of paneer with vegetables and grill or bake for a fast low carb dinner.

– Combine paneer with cauliflower rice or riced broccoli as the base of a low carb stir fry or curry.

Paneer can fit into a keto diet in limited amounts, but be mindful of portion sizes as the calories and fat still need to fit within your daily macronutrient goals.

Simple and Healthy Paneer Recipes

Here are some nutritious and delicious recipe ideas for how to enjoy paneer as part of a healthy diet:

Tandoori Paneer Kebabs

– Ingredients: Paneer cubes, plain Greek yogurt, tandoori spices, lemon juice, cilantro
– Instructions: Marinate paneer in yogurt and spices. Thread on skewers with peppers and onion. Grill or broil until cooked through.

Palak Paneer

– Ingredients: Spinach, paneer, onion, garlic, ginger, spices, tomato
– Instructions: Cook spinach into a puree. Sautee onions, garlic, and spices. Add tomato and paneer. Simmer until paneer is warmed through.

Stuffed Paneer Kulcha

– Ingredients: Whole wheat dough, paneer, onion, garlic, spices, coriander
– Instructions: Knead seasoned paneer mixture into dough. Divide into balls and roll out into disks. Stuff disks with paneer filling. Bake until golden brown.

Paneer Banana Protein Smoothie

– Ingredients: Banana, milk, Greek yogurt, cinnamon, vanilla, paneer
– Instructions: Blend all ingredients until smooth and creamy. Makes a great post-workout recovery drink.

Grilled Vegetable Paneer Salad

– Ingredients: Paneer, mixed greens, grilled veggies, balsamic dressing
– Instructions: Grill vegetables like zucchini, eggplant, and peppers. Toss with greens, paneer, and dressing.


Paneer is a fresh cheese that is a staple ingredient in South Asian cuisine. While high in protein and calcium, it’s also relatively high in calories, with 100 grams containing about 264 calories. Exact calorie counts vary based on factors like milk type and preparation method.

Compared to many cheeses, paneer is moderate in its calorie density. And it packs more nutrition than most cheese, supplying a good amount of protein, probiotics, vitamins, and minerals.

Enjoy paneer as part of a healthy diet by paying attention to portion sizes, choosing lower fat varieties, and pairing it with nutrient-dense, lower calorie foods like vegetables. Paneer can also fit into low carb diets in moderate amounts.

Incorporating paneer into nutritious, balanced dishes can help you fulfill your protein needs while also getting important nutrients.

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