Indian Food
Calories and Protein in Paneer
By The NutriNudge Team · August 12, 2026 · 3 min read
Quick answer
100 grams of full-fat paneer contains about 265 calories, 18 grams of protein and 20 grams of fat. That protein density makes it one of the strongest vegetarian protein sources available in an Indian kitchen, but the fat is what pushes the calories up. Low-fat paneer drops to roughly 180 calories for similar protein.
How many calories in paneer?
Paneer is protein-dense and fat-dense at the same time, which is why it is simultaneously recommended and warned about. Both are true.
| Type | Portion | Calories | Protein |
|---|---|---|---|
| Full-fat paneer | 100 g | ~265 kcal | 18 g |
| Low-fat paneer | 100 g | ~180 kcal | 17 g |
| Paneer cubes, small serving | 50 g | ~132 kcal | 9 g |
| Palak paneer | 1 bowl, 200 g | ~280 kcal | 12 g |
| Paneer butter masala | 1 bowl, 200 g | ~450 kcal | 13 g |
| Paneer tikka (grilled) | 100 g | ~290 kcal | 19 g |
Look at the gap between paneer tikka and paneer butter masala. Nearly the same paneer, roughly 160 calories apart, and the tikka carries more protein. Cooking method decides more than the ingredient does.
Is paneer actually a good protein source?
Yes, and unusually so for a vegetarian diet. Eighteen grams per 100 grams puts it ahead of most Indian vegetarian options by a wide margin.
For comparison, you would need roughly two full bowls of dal to match the protein in 100 grams of paneer, and those two bowls come with their own calories. Paneer delivers protein compactly, which matters when you are trying to hit a target without eating all day.
The catch is the fat. Twenty grams per 100 is not a flaw, but it means paneer is not a free food. If you are eating 200 grams a day you have taken on roughly 530 calories before anything else on the plate.
How do you fit paneer into a calorie target?
- Grill or dry-roast it rather than cooking in gravy — saves 100 to 180 calories per serving
- Use low-fat paneer when the dish is already rich; you keep the protein and lose about 85 calories per 100 g
- Treat 100 g as a normal serving, not 250 g
- Count the gravy separately — the cream and butter, not the paneer, is usually what pushes a dish past 400
A worked example. Swap paneer butter masala for paneer tikka with the same 150 grams of paneer, and you go from roughly 340 calories to 435 for the tikka portion... except the butter masala portion was 340 for only 100 grams of actual paneer. Per gram of protein, the tikka is far cheaper.
The bottom line
Use 265 calories and 18 grams of protein per 100 grams of full-fat paneer. It is one of the most efficient vegetarian proteins available in India, and worth keeping in the diet.
Just watch the preparation. The paneer is rarely the problem; the cream, butter and cashew paste it arrives in usually are.
Frequently asked questions
- How much protein in 100g paneer?
- About 18 grams for full-fat paneer and around 17 grams for low-fat, which loses fat rather than protein.
- Is paneer good for weight loss?
- It can be. The protein is filling and helps preserve muscle in a deficit, but it is calorie-dense, so portion size matters. Grilled beats gravy.
- Is paneer or tofu better?
- Paneer has more protein per 100 g but considerably more fat and calories. Tofu is lighter at roughly 145 calories and 15 g protein. Choose by what your calorie budget allows.
- How much paneer can I eat in a day?
- There is no fixed limit. 100 to 150 grams fits comfortably in most daily targets while contributing 18 to 27 grams of protein.
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