Paneer — Nutrition & Calories
Paneer per 100g: 321 cal · 25g protein · 4g carbs · 24g fat · 0g fiber. Indian fresh cheese that holds shape when cooked, high in protein.
Paneer contains 321 calories per 100g serving — 25g protein, 4g carbs, 24g fat, 0g fiber, 25mg sodium. Per 100g: 321 calories. Contains animal products. Keto-friendly. Gluten-free. Indian fresh cheese that holds shape when cooked, high in protein.
Paneer Macros (per 100g)
Paneer Calories by Serving Size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 g (100g) | 321 cal | 25.0g | 4.0g | 24.0g |
| 100g | 321 cal | 25.0g | 4.0g | 24.0g |
| 200g | 642 cal | 50.0g | 8.0g | 48.0g |
| 1 cup (~240g) | 770 cal | 60.0g | 9.6g | 57.6g |
| 1 oz (28g) | 90 cal | 7.0g | 1.1g | 6.7g |
Burn Off Paneer (321 calories) — Exercise Time
For a 154 lb (70 kg) person, time needed to burn 321 calories from Paneer:
- Walking (3 mph)75 min
- Running (6 mph)27 min
- Cycling (moderate)35 min
- Swimming (moderate)44 min
Calculated from MET values per Compendium of Physical Activities 2024 (Ainsworth et al., updated from 2011).
Diet Compatibility
Frequently Asked Questions
How many calories are in Paneer?
Paneer contains 321 calories per 100g serving. That's 321 calories per 100g, or 770 calories per cup (~240g). Calorie content varies based on preparation method.
What's the protein content in Paneer?
Paneer has 25g of protein per 100g (25.0g protein per 100g). Excellent protein source.
Is Paneer keto-friendly?
Yes, Paneer is keto-friendly. With 4g carbs and 24g fat per 100g, it fits within standard keto macros (under 20-50g carbs/day). Net carbs: 4.0g.
Is Paneer suitable for a vegan diet?
Paneer is NOT suitable for strict vegans (contains animal-derived ingredients). Vegan substitutes vary by recipe.
What are the macros for Paneer?
Per 100g: 321 calories, 25g protein (31% cal), 4g carbs (5% cal), 24g fat (67% cal). Fiber: 0g. Sodium: 25mg.
How much Paneer should I eat to lose weight?
For weight loss, Paneer fits a calorie deficit if portioned. A typical 500 cal/day deficit means Paneer can comprise up to 155g as a snack, or paired with vegetables for a meal. Use our Calorie Deficit Calculator to determine your daily target.