Paneer Sandwich Calories & Nutrition (पनीर सैंडविच)

Paneer Sandwich has 250 calories per 1 sandwich (250 kcal per 100 g)

Snacks Health Rating: 7/10 Best time: Evening snack
250 kcal

Paneer Sandwich Calories by Serving Size

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

Serving Weight Calories Protein Carbs Fat
1 sandwich standard 100 g 250 kcal 12.4 g 24.1 g 12 g
2 sandwich 200 g 500 kcal 24.8 g 48.2 g 24 g
3 sandwich 300 g 750 kcal 37.2 g 72.3 g 36 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Paneer Sandwich to your thali See the total calories of your whole meal.
Nutrition Facts — Paneer Sandwich (per 1 sandwich)
Nutrient Per serving Per 100 g % DV*
Calories 250 kcal 250 kcal 13%
Protein 12.4 g 12.4 g 25%
Carbohydrates 24.1 g 24.1 g 8%
Fat 12 g 12 g 18%
Fiber 2.1 g 2.1 g 8%
Sugar 6.4 g 6.4 g 13%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 12.4 g · 20%
Carbs 24.1 g · 38%
Fat 12 g · 43%
Burn it off

Minutes of activity to burn 250 kcal (70 kg adult):

Brisk walking 54 min
Cycling 36 min
Running 27 min
Yoga 71 min

Is Paneer Sandwich good for weight loss?

Yes, in controlled portions

Paneer Sandwich carries roughly 250 kcal per 100 g, which is high for an everyday Indian food. It also delivers about 12.4 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 Sandwich good for muscle gain?

Useful as a supporting food

Paneer Sandwich provides about 12.4 g of protein per 100 g, which counts as moderate for Indian foods. That works out to roughly 5 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 Sandwich

Keep it to one serving and avoid extra butter, cheese or mayonnaise. Pair with a salad or fruit to balance the meal.

About Paneer Sandwich

Toasted bread stuffed with spiced crumbled paneer and peas.

Frequently asked questions about Paneer Sandwich

1 sandwich paneer sandwich (100 g) contains approximately 250 calories, along with 12.4 g protein, 24.1 g carbohydrates and 12 g fat.

1 paneer sandwich (100 g) mein lagbhag 250 calorie aur 12.4 g protein hota hai. Isme 24.1 g carbs aur 12 g fat bhi hota hai.

1 पनीर सैंडविच (100 ग्राम) में लगभग 250 कैलोरी और 12.4 ग्राम प्रोटीन होता है। इसमें 24.1 ग्राम कार्बोहाइड्रेट और 12 ग्राम फैट भी होता है।

100 g of Paneer Sandwich contains about 250 calories, 12.4 g protein, 24.1 g carbs and 12 g fat.

2 sandwich works out to roughly 500 calories and 24.8 g of protein in total.

Yes, in controlled portions. Paneer Sandwich carries roughly 250 kcal per 100 g, which is high for an everyday Indian food. It also delivers about 12.4 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 Sandwich contains about 12.4 g of protein per 100 g, which is considered moderate for Indian foods.

Paneer Sandwich provides roughly 24.1 g of carbohydrates and 6.4 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 Sandwich is best eaten at evening snack.

For a 70 kg adult, burning the roughly 250 calories in 1 sandwich paneer sandwich takes brisk walking for about 54 minutes, or cycling for about 36 minutes, or running for about 27 minutes, or yoga for about 71 minutes.

Compare Paneer Sandwich with other foods

Paneer Sandwich vs Dhokla Paneer Sandwich vs Chicken Sandwich Paneer Sandwich vs Chutney Sandwich Paneer Sandwich vs Meetha Nimbu Achar Paneer Sandwich vs Mixed Pickle

Similar foods in Snacks

Dhokla

135 kcal

Chicken Sandwich

253 kcal

Chutney Sandwich

250 kcal

Meetha Nimbu Achar

10 kcal

Mixed Pickle

32 kcal

Murukku

119 kcal

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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.