Calories in Paneer

Paneer, a type of cheese, is a key player in Indian cuisine. Packed with over 80% protein, it's a top choice for vegetarians. Rich in essential amino acids and mono-unsaturated fats, paneer aids in lowering bad cholesterol, controlling sugar levels, and preventing insulin spikes. Despite its health perks, it's wise to limit daily intake to under 100 grams due to its high-calorie content. 


Paneer stars in dishes like paneer makhani, palak paneer, and paneer tikka, offering a chewy, crowd-pleasing texture. Beyond taste, paneer brings vital nutrients such as calcium and phosphorus. Originating from the Persian word 'panir,' paneer's cheese-making process involves curdling milk with citric acid, resulting in the sought-after slabs. Introduced to India by the Afghan, Iranian, and Portuguese, paneer remains a delicious and nutritious culinary delight.

How Many Calories Does Paneer Have?

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


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

Paneer, despite having 296 calories in 100 grams, is a healthy addition to a vegetarian diet. It's a superb protein source, containing 80-86% protein and all essential amino acids crucial for the body’s growth, repair, and immunity.

  • Rich in Proteins

Proteins, vital for enzymes and hormones, are often lacking in Indian diets. Paneer, being mild in taste, easily fits into various recipes, making hassle-free and quick preparations tailored to our taste preferences.

  • Helps Manage Cholesterol

With 20% fat, including heart-healthy Monounsaturated fats (MUFA), paneer aids in cholesterol management. Oleic acid in paneer lowers high blood pressure, and alpha-linoleic acid reduces the risk of heart disease. Yet, due to high saturated fats, portion control is essential.

  • Maintains Bone & Muscle Health

Low in carbohydrates, paneer, as a milk product, is rich in phosphorus and calcium, supporting muscle and bone health.

  • Controls Sugar Surge

For those with diabetes, paneer's low carbs and high protein are excellent for controlling sugar surges. A small helping before a meal helps prevent insulin rushes and provides a steady release of energy, keeping you satisfied without 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.

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.

Frequently Asked Questions About Calories in Paneer

Is paneer a good source of protein?

Absolutely! Paneer is an excellent protein source, with a remarkable 80-86% protein value, providing essential amino acids for cell repair, tissue growth, and immune support.

Can paneer be part of a vegetarian diet?

Certainly! Paneer is a valuable addition to any vegetarian's diet, offering a versatile and tasty way to meet protein needs.

Is paneer high in unhealthy fats?

Paneer does contain 20% fat, but it also carries Monounsaturated fats (MUFA), which are beneficial for heart health.

How does paneer contribute to managing cholesterol?

Despite its saturated fat content, paneer contains oleic acid and alpha-linoleic acid, known for their roles in lowering bad cholesterol and reducing the risk of heart disease.

Can paneer be helpful for controlling sugar levels?

Yes, indeed. Paneer's low carbs and high protein make it a smart choice for preventing insulin rushes and maintaining steady energy levels, particularly beneficial for individuals with diabetes.

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