Paneer Calories & Nutrition

Paneer has 265 calories per 100g (265 kcal per 100 g)

Dairy Health Rating: 8/10 Best time: Lunch, Dinner
265 kcal

Paneer Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Paneer broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
1 cube 25 g 66 kcal 4.6 g 0.3 g 5.2 g
50 g 50 g 133 kcal 9.2 g 0.6 g 10.4 g
100 g standard 100 g 265 kcal 18.3 g 1.2 g 20.8 g
1 katori cubes 150 g 398 kcal 27.5 g 1.8 g 31.2 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
Nutrition Facts — Paneer (per 100g)
Nutrient Per serving Per 100 g % DV*
Calories 265 kcal 265 kcal 13%
Protein 18.3 g 18.3 g 37%
Carbohydrates 1.2 g 1.2 g 0%
Fat 20.8 g 20.8 g 32%
Fiber 0 g 0 g 0%
Sugar 0 g 0 g 0%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 18.3 g · 28%
Carbs 1.2 g · 2%
Fat 20.8 g · 71%
Burn it off

Minutes of activity to burn 265 kcal (70 kg adult):

Brisk walking 57 min
Cycling 38 min
Running 28 min
Yoga 76 min

Is Paneer good for weight loss?

Yes, in controlled portions

Paneer carries roughly 265 kcal per 100 g, which is high for an everyday Indian food. It also delivers about 18.3 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Is Paneer good for muscle gain?

Strong protein source

Paneer provides about 18.3 g of protein per 100 g, which counts as high for Indian foods. That works out to roughly 6.9 g of protein per 100 kcal, so it is a reasonable way to hit a protein target. If you are training for size, aim for 1.6–2.2 g of protein per kg of bodyweight per day and spread it across 4–5 meals.

Health tips for eating Paneer

Grill instead of frying.

About Paneer

Indian cottage cheese.

Frequently asked questions about Paneer

100 g (100 g) contains approximately 265 calories, along with 18.3 g protein, 1.2 g carbohydrates and 20.8 g fat.

100 g of Paneer contains about 265 calories, 18.3 g protein, 1.2 g carbs and 20.8 g fat.

Yes, in controlled portions. Paneer carries roughly 265 kcal per 100 g, which is high for an everyday Indian food. It also delivers about 18.3 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Paneer contains about 18.3 g of protein per 100 g, which is considered high for Indian foods.

Paneer provides roughly 1.2 g of carbohydrates and 0 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Paneer is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 265 calories in 100 g of paneer takes brisk walking for about 57 minutes, or cycling for about 38 minutes, or running for about 28 minutes, or yoga for about 76 minutes.

Compare Paneer with other foods

Paneer vs Curd Paneer vs Milk Paneer vs Tomato Onion Raita Paneer vs Cucumber Raita

Similar foods in Dairy

Curd (Yogurt)

98 kcal

Milk

150 kcal

Tomato Onion Raita

89 kcal

Cucumber Raita

89 kcal

Trending Indian foods

Chai (Tea)

75 kcal

Biryani

350 kcal

Palak Paneer

220 kcal

Tandoori Chicken

195 kcal

Pav Bhaji

400 kcal

Curd (Yogurt)

98 kcal

Rajma

165 kcal

Chana Masala

180 kcal

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 29 August 2026

This page is for general information only and is not medical advice. See our disclaimer.