Paneer Puff Calories & Nutrition (पनीर पफ)

Paneer Puff has 271 calories per 1 puff (339 kcal per 100 g)

Snacks Health Rating: 5/10 Best time: Evening snack
271 kcal

Paneer Puff Calories by Serving Size

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

Serving Weight Calories Protein Carbs Fat
1 puff standard 80 g 271 kcal 6.1 g 18.2 g 19.2 g
100 g 100 g 339 kcal 7.6 g 22.8 g 24 g
2 puffs 160 g 542 kcal 12.2 g 36.4 g 38.4 g
3 puffs 240 g 813 kcal 18.3 g 54.6 g 57.6 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Paneer Puff to your thali See the total calories of your whole meal.
Nutrition Facts — Paneer Puff (per 1 puff)
Nutrient Per serving Per 100 g % DV*
Calories 271 kcal 339 kcal 14%
Protein 6.1 g 7.6 g 12%
Carbohydrates 18.2 g 22.8 g 6%
Fat 19.2 g 24 g 30%
Fiber 0.9 g 1.1 g 4%
Sugar 3.2 g 4 g 6%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 6.1 g · 9%
Carbs 18.2 g · 27%
Fat 19.2 g · 64%
Burn it off

Minutes of activity to burn 271 kcal (70 kg adult):

Brisk walking 58 min
Cycling 39 min
Running 29 min
Yoga 77 min

Is Paneer Puff good for weight loss?

Yes, in controlled portions

Paneer Puff carries roughly 339 kcal per 100 g, which is high for an everyday Indian food. 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 Puff good for muscle gain?

Mainly an energy food

Paneer Puff provides about 7.6 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 2.2 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Paneer Puff

This is fried, so keep it to a small portion and an occasional treat. Keep it to one serving and avoid extra butter, cheese or mayonnaise. Pair with a salad or fruit to balance the meal.

About Paneer Puff

Flaky baked pastry filled with spiced paneer, a bakery snack.

Frequently asked questions about Paneer Puff

1 puff paneer puff (80 g) contains approximately 271 calories, along with 6.1 g protein, 18.2 g carbohydrates and 19.2 g fat.

1 paneer puff (80 g) mein lagbhag 271 calorie aur 6.1 g protein hota hai. Isme 18.2 g carbs aur 19.2 g fat bhi hota hai.

1 पनीर पफ (80 ग्राम) में लगभग 271 कैलोरी और 6.1 ग्राम प्रोटीन होता है। इसमें 18.2 ग्राम कार्बोहाइड्रेट और 19.2 ग्राम फैट भी होता है।

100 g of Paneer Puff contains about 339 calories, 7.6 g protein, 22.8 g carbs and 24 g fat.

2 puffs works out to roughly 542 calories and 12.2 g of protein in total.

Yes, in controlled portions. Paneer Puff carries roughly 339 kcal per 100 g, which is high for an everyday Indian food. 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 Puff contains about 7.6 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Paneer Puff provides roughly 22.8 g of carbohydrates and 4 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 Puff is best eaten at evening snack.

For a 70 kg adult, burning the roughly 271 calories in 1 puff paneer puff takes brisk walking for about 58 minutes, or cycling for about 39 minutes, or running for about 29 minutes, or yoga for about 77 minutes.

Compare Paneer Puff with other foods

Paneer Puff vs Dhokla Paneer Puff vs Mixed Pickle Paneer Puff vs Murukku Paneer Puff vs Amla Chutney Paneer Puff vs Baked Potato

Similar foods in Snacks

Dhokla

135 kcal

Mixed Pickle

32 kcal

Murukku

119 kcal

Amla Chutney

6 kcal

Baked Potato

204 kcal

Cheese Chilli Sandwich

218 kcal

Trending Indian foods

Chai (Tea)

75 kcal

Biryani

350 kcal

Curd (Yogurt)

98 kcal

Chana Masala

180 kcal

Rajma

165 kcal

Dal

120 kcal

Palak Paneer

220 kcal

Pav Bhaji

400 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: 30 October 2026

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