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.
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.
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)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Paneer: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and 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 based on standard 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 Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
Track Your Nutrition
Use our free calorie calculator to find out exactly how many calories you need per day.
Frequently Asked Questions
How many calories are in Paneer?
Paneer contains 321 calories per 100g serving. This includes 100 calories from protein, 16 calories from carbohydrates, and 216 calories from fat.
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 is generally suitable for people with diabetes. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Paneer?
Paneer is a good source of vitamins A, D, B12 and minerals including Calcium, Phosphorus, Selenium. These nutrients support various bodily functions from energy metabolism to immune health.
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 May 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