Paneer Calories & Nutrition Facts
Indian fresh cheese that holds shape when cooked, high in protein.
Quick answer
How many calories are in Paneer?
Paneer has 321 calories per 100g. A 1 oz (28g) has about 90 calories. It is a calorie-dense food, with most calories coming from fat.
Start with your portion
Turn Paneer into a daily plan
Practical Portion Guide for Paneer
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 90 kcal | 7.0g | 1.1g | 1.1g | 6.7g |
| 50g snack portion | 161 kcal | 12.5g | 2.0g | 2.0g | 12.0g |
| 100g reference | 321 kcal | 25.0g | 4.0g | 4.0g | 24.0g |
| 200g larger portion | 642 kcal | 50.0g | 8.0g | 8.0g | 48.0g |
Use gram-based portions when precision matters, especially during weight loss or macro tracking.
% Daily Value: 1 oz (28g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low.
| Nutrient | Per 100g | % DV | 1 oz (28g) | % DV |
|---|---|---|---|---|
| Protein | 25g | 50% | 7g | 14% |
| Dietary fiber | 0g | 0% | 0g | 0% |
| Total carbohydrate | 4g | 1% | 1.1g | 0% |
| Total fat | 24g | 31% | 6.7g | 9% |
| Sodium | 25mg | 1% | 7mg | 0% |
| Cholesterol | 70mg | 23% | 20mg | 7% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
How Paneer Fits Into a Diet
Paneer can fit a balanced diet when portioned against your calorie and macro targets.
Build meals around protein, fiber, and minimally processed ingredients to make the portion more filling.
Preparation method, brand, and added ingredients can change the final nutrition values.
Plan Around Paneer
Compare Paneer With Similar Dairy
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Paneer | 321 kcal | 25g | 4g | 24g | 0g |
| Whole Milk | 61 kcal | 3.2g | 4.8g | 3.3g | 0g |
| Greek Yogurt (Plain) | 97 kcal | 9g | 3.6g | 5g | 0g |
| Cheddar Cheese | 402 kcal | 25g | 1.3g | 33g | 0g |
| Mozzarella Cheese | 280 kcal | 28g | 2.2g | 17g | 0g |
| Butter | 717 kcal | 0.9g | 0.1g | 81g | 0g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Paneer: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
Track Your Nutrition
Use our free calorie calculator to find out exactly how many calories you need per day.
Frequently Asked Questions
Is Paneer high in protein?
Paneer has 25g protein per 100g, which is 50% of the 50g FDA Daily Value. 1 oz (28g) supplies about 7.0g, or 14% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a moderate protein contribution.
How many calories are in Paneer?
Paneer contains 321 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 100 calories from protein, 16 calories from carbohydrates, and 216 calories from fat; these estimates may not add up exactly to the listed total.
Is Paneer good for weight loss?
Paneer is calorie-dense at 321 per 100g. For weight loss, use it in smaller portions and balance with lower-calorie, high-fiber foods to manage total intake.
How much protein is in Paneer?
Paneer contains 25g of protein per 100g. This makes it an excellent high-protein food, ideal for muscle building and recovery.
What serving size should I track for Paneer?
Track Paneer by grams when precision matters. A practical starting point is 1 oz (28g), which is about 90 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Paneer keto-friendly?
Yes, Paneer is keto-friendly with only 4g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Paneer good for diabetics?
Paneer may fit a diabetes meal plan, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Paneer?
Calorique's food profile lists vitamins A, D, B12 and minerals including Calcium, Phosphorus, Selenium for Paneer. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Paneer?
Calorique standardizes Paneer nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
Whole Milk
61 cal · 3.2g protein per 100g
Greek Yogurt (Plain)
97 cal · 9g protein per 100g
Cheddar Cheese
402 cal · 25g protein per 100g
Mozzarella Cheese
280 cal · 28g protein per 100g
Butter
717 cal · 0.9g protein per 100g
Heavy Cream
340 cal · 2.1g protein per 100ml
Parmesan Cheese
431 cal · 38g protein per 100g
Skim Milk (Non-fat)
34 cal · 3.4g protein per 100ml