Calories in Paneer

There are 296 calories in paneer weighing 100 grams. Paneer, or cottage cheese, is a powerhouse of proteins and calories. The protein value in paneer is more than 80%. Paneer contains all the essential amino acids and mono-unstaturated fats which help lower bad cholesterol. It is also good for controlling sugar surges and can help prevent insulin rushes. Paneer is a healthier and tastier alternative to many other foods and an important source of protein in vegetarian diets. As a caveat, it is advisable to take less than 100 grams of paneer daily due to its high caloric value. Read the article below to understand the detailed benefits of paneer.


The star of countless dishes in Indian cuisine, paneer is one of the go-to options for those trying to eat healthy and tasty too. It’s super versatile and some of the popular preparations include paneer makhani, palak paneer, mattar paneer, paneer tikka, paneer pulao, paneer paratha to snacks like paneer cutlet, paneer burger, paneer pakora and paneer chilli. The slightly chewy, melt-in-your-mouth texture is a guaranteed crowd-pleaser. Laden with numerous health benefits, paneer is also an excellent alternative source of protein for vegetarians. It also carries nutrients typically found in milk products, such as calcium and phosphorus.


A type of cheese, paneer is made by adding citric acid from lemon juice or vinegar to milk in order to curdle it. This curd is separated from the whey by using a muslin cloth as a sieve. Then it is pressed to create the paneer slabs we buy from a store. Paneer is not exclusive to India; the name comes from the Persian word ‘panir’ and is believed to have been brought to India by the Afghan, Iranian and Portuguese.

How Many Calories Does Paneer Have?

You may want to know more about the caloric value of paneer to make planning your diet easier. The table below shows the number of calories in one serving of paneer.

Serving Size


100 gm Paneer Calories


1 cup/122 grams Paneer


2 cups/244 grams Paneer


Check our calorie calculator to know what is best recommended for your daily calorie intake.

Calories in Common Food Items with Paneer

If you are drawing up a diet plan or are simply curious, the table below shows you palak paneer calories, paneer paratha calories, paneer bhurji calories and paneer tikka calories per serving.


Amount per serving

Palak Paneer: 1 cup/200 grams


Paneer Paratha: 1 piece/83 grams


Paneer Bhurji: 1 cup/200 grams


Paneer tikka: 2 cubes


Health Benefits of Paneer

While this food item is quite high in calories, with 100-gram paneer calories being around 296, it is by no means unhealthy in the right amounts. Paneer is a great source of protein and a valuable addition to any vegetarian’s diet. It contains all the essential amino acids and has a protein value of 80-86%. These proteins are the body’s building blocks and help in cell and tissue repair and growth, blood volume and immunity maintenance.

  • Rich in Proteins

Proteins are integral to every enzyme and hormone in our body. Indian diets generally have low protein content, so paneer being mostly tasteless can be incorporated in different preparations and tailored to our taste preferences. The preparations are hassle-free and can usually be cooked quickly.

  • Helps Manage Cholesterol

The fat content is 20%; while paneer is rich in saturated fats it also carries Monounsaturated fats (MUFA) which are good for our health and lower bad cholesterol. Oleic acid in particular helps lower high blood pressure. Paneer also has alpha-linoleic acid which is linked to lowering the risk of heart disease. Moreover, conjugated Linoleic acid is associated with increased fat burn, making paneer a good addition for those looking to improve their diet and overall fitness. However, due to the high saturated fats content, it is essential to maintain portion control while eating paneer.

  • Maintain Bone & Muscle Health

As for carbohydrates, the amounts found in paneer are fairly low. Since it is a milk product, it naturally has high amounts of phosphorus and calcium, both of which work together to maintain our muscle and bone health.

  • Control Sugar Surge

Calcium is crucial for the efficient functioning of nerves and cardiac muscles, and phosphorus contributes to growth, acid and base balance and releases energy. A special note for those with diabetes: eating paneer is actually an excellent way to control sugar surges after every meal. As it is low on carbs and high on protein, a few bites of paneer to begin your meal can help prevent insulin rushes, and slow the release of energy so that you feel more satiated without any sugar spikes.

How Much Paneer Should You Consume Every Day?

The good news for paneer-lovers is that you can eat paneer on a daily basis, but moderation is key. Approximately 100 grams of paneer every day is acceptable, given that you are physically active. Paneer calories can supply a lot of energy to the body even in small amounts. People with intensive workout regimens, especially weight training may refer to a nutritionist to find out their recommended protein intake. It is advisable to keep consumption lower than 100 grams per day, as the calorie intake may be too high for most. Try to opt for a low-fat paneer when possible.


Paneer can be crumbled, minced, diced, sliced, marinated, grilled, steamed, or fried- the options are endless. Similar to other cheeses from different cultures such as Halloumi, Queso Blanco from Spain, Anari from Cyprus, and firm Quark, paneer is finding its footing in international cuisine and is also commonly known as cottage cheese.


You can enjoy this mildly-flavoured and nourishing cheese in a variety of ways but within limits. Try not to overdo it and keep an eye on your health, especially your body mass index (BMI) and basal metabolic rate (BMR) for weight and calorie intake management. In case you have any existing health complications such as lactose intolerance or other ailments, avoid paneer and consult your doctor or nutritionist. In order to be prepared to face any unexpected health emergencies, it is wise to buy health insurance to protect yourself and your loved ones.



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