Paneer contains roughly 18 to 20 g of protein per 100 g, about 19 g on the Indian Food Composition Tables, with about 25 g of fat and about 305 kcal for the full-fat kind. That makes it a high protein, low-carbohydrate food that suits vegetarians, fitness enthusiasts and anyone planning a balanced meal. Whether you are vegetarian, training for muscle gain or managing your weight, this guide covers protein in 100 gm paneer, per slice and per serving, the nutritional value of full-fat and low-fat paneer, and how paneer compares with eggs, tofu, Greek yogurt, cottage cheese and whey.
Quick Answer: How Much Protein Is in Paneer?
100 g of full-fat paneer has about 19 g of protein, along with about 25 g of fat and about 305 kcal (Indian Food Composition Tables, IFCT 2017, by ICMR-NIN). Low-fat paneer has fewer calories, but its protein varies by brand, so check the label. That makes paneer protein a strong vegetarian diet option, as long as you watch the fat content.
Protein in 100 gm Paneer: Nutritional Value
The IFCT is India's reference table for the nutrient content of Indian foods. For paneer it lists the following per 100 g:
| Nutrient (per 100 g paneer) | Amount |
|---|---|
| Protein | about 19 g |
| Fat | about 25 g |
| Available carbohydrate | about 2 g |
| Energy | about 305 kcal |
This nutritional value table shows two things that stand out about paneer protein and its protein content. Protein is solid, but fat is higher, so for full-fat paneer more of the calories come from fat than from protein. And carbohydrate is very low, about 2 g per 100 g, which is why paneer features in many low-carb meals. Paneer also provides calcium, about 476 mg per 100 g in the IFCT, though it varies by brand. Its nutritional profile varies with the type of milk and the fat content used, and with the moisture left in the block, so treat 19 g as a good estimate and the pack label as the final word.
Protein in Paneer by Portion
Most people do not eat exactly 100 g. Here is the protein in common portions of full-fat paneer, using about 19 g per 100 g:
| Portion | Protein | Approx. calories |
|---|---|---|
| 20 g piece | about 4 g | about 60 kcal |
| 50 g | about 9 to 10 g | about 150 kcal |
| 100 g | about 19 g | about 305 kcal |
| 130 g | about 25 g | about 400 kcal |
| 200 g | about 38 g | about 610 kcal |
These are estimates from the per-100 g values. Cooking changes the picture: paneer cooked in oil or cream adds fat and calories, while the protein stays about the same.
Full-Fat vs Low-Fat Paneer
- Full-fat paneer. Made from whole milk. About 19 g protein and 25 g fat per 100 g. Softer and richer.
- Low-fat paneer. Made from toned or skimmed milk, so it has less fat and fewer calories. Protein per 100 g differs by brand, so read the nutrition panel.
- Which to pick. If you are watching calories, low-fat paneer lowers the calorie cost, and the pack label tells you the protein. If you enjoy the taste and texture of full-fat, a smaller portion works.
Cow Milk Paneer vs Buffalo Milk Paneer, and Homemade Paneer
The milk matters. The IFCT lists whole buffalo milk at about 6.6 g of fat per 100 g and whole cow milk at about 4.5 g, so paneer made from buffalo milk can come out richer. That is one reason two blocks of paneer can show different numbers on the pack, even when both are labelled full-fat.
How to Make Paneer at Home With Lemon Juice
Homemade paneer is made by curdling milk, usually hot full-fat milk, with lemon juice or citric acid and pressing the curds, which gives the creamy texture people like. Much of the milk's protein ends up in the curd. How much you get depends on the milk, how firmly you press it and how much whey drains out, so there is no single fixed value for homemade paneer.
Paneer Protein Quality: Is It a Complete Protein?
Paneer is made from milk, so its protein is mostly casein, a slow digesting milk protein. Protein quality is judged by how well a food's amino acids meet human needs, a framework set out in the FAO Food and Nutrition Paper 92, and milk protein is a complete protein, meaning it supplies all nine essential amino acids. That gives paneer a complete amino acid profile and makes it a complete protein source and a high quality protein for vegetarians. Protein quality is one reason paneer protein is one of the more reliable high protein choices in an Indian kitchen. As a complete protein source with high quality protein, paneer gives vegetarians a complete protein that does not depend on pairing foods at the same meal, and its casein protein releases amino acids slowly.
Does Paneer Have All Nine Essential Amino Acids?
Yes. Milk protein is a complete protein, so paneer protein supplies all nine essential amino acids, the amino acids your body cannot make itself. Complete protein simply means the essential amino acids are present in useful amounts. For a vegetarian diet, that complete amino acid profile is a major reason paneer protein is valued, since plant sources differ in their amino acid balance. A 100 g serving also gives roughly 19 grams of protein, so the protein content is both high and complete.
Paneer suits vegetarians who lack animal protein sources, and it is also a useful source of calcium, about 476 mg per 100 g in the IFCT. Paneer is a milk product, so anyone with a milk allergy or lactose intolerance should ask their doctor before eating it.
Health Benefits of Paneer: Nutrients Beyond Protein
The main paneer benefits go beyond its protein content. Paneer offers good nutrient density for vegetarians, with several essential nutrients in one food:
- Essential minerals. Calcium and phosphorus, both important for bones and teeth.
- Essential vitamins. Small amounts of vitamins carried over from the milk, which vary by brand and preparation.
- Fat. Paneer's fat is milk fat, about 25 g per 100 g in the IFCT, so it adds up quickly.
- Essential micronutrients in context. These health benefits add up only when paneer sits inside a varied diet that also includes vegetables, pulses and whole grains.
Is Paneer One of the Healthy Fats?
Paneer's fat is milk fat, so count it as part of your daily fat budget and keep portions moderate. If you have high cholesterol or heart disease, ask your doctor how much paneer suits you.
Paneer for Muscle Gain, Muscle Building, Weight Management and Bone Health
- Muscle gain and muscle building. Your body needs protein for muscle repair, tissue repair and muscle recovery after exercise, which makes paneer a common choice for recovery nutrition, and enough protein supports muscle growth when you also do resistance training. Good protein intake supports muscle repair and muscle recovery between sessions, and it helps support muscle growth over weeks of training. A 100 g serving of paneer gives about 19 g of protein toward your daily target. Paneer's casein protein digests slowly, so it suits a meal or a late snack. It is not a shortcut: muscle mass depends on training, total protein and overall calorie intake.
- Weight management. Paneer's protein and fat can help you feel full, which may help with weight management. During weight loss, enough protein also helps you keep muscle mass, alongside strength training. But paneer is calorie-dense, so portion control matters more than the food itself. Excess calories from gravies, cream and oil can cancel the benefit for fat loss.
- Blood sugar. Paneer is low in carbohydrate, about 2 g per 100 g in the IFCT. If you have diabetes, your total meal and your doctor's advice matter more than any single food.
- Bone health. Paneer provides calcium and protein, both of which matter for bone health as part of a balanced diet that also includes vitamin D and physical activity.
Protein in Palak Paneer, Matar Paneer, Paneer Tikka and Butter Masala
The protein in a dish comes from how much paneer goes into it. A dish with 100 g of paneer carries about 19 g of protein from the paneer, whatever the gravy. What changes is the fat and calorie load.
- Paneer tikka. Grilled or tandoor-cooked paneer with little oil keeps added fat low.
- Palak paneer and matar paneer. Spinach or peas add fibre and a little extra plant protein. Calories depend on the oil and cream used.
- Paneer butter masala. Butter, cream and sometimes cashew paste raise the fat content and calories sharply, so a restaurant portion can have far more calories than the same paneer grilled.
Paneer vs Egg, Tofu, Greek Yogurt and Whey Protein
| Food | Protein | What to know |
|---|---|---|
| Paneer (100 g) | about 19 g | Higher in fat and calories; whole-food option for vegetarians |
| Whole egg (1 large) | about 6 g | Four eggs give about 25 g, with fewer calories per gram of protein than paneer (USDA) |
| Chicken breast (100 g, cooked) | about 31 g | Much lower in fat (about 3.6 g); non-vegetarian; see our chicken protein guide |
| Cottage cheese (100 g) | varies by brand | Protein and fat vary by brand; check the label |
| Greek yogurt (100 g) | about 10 g (plain, nonfat) | Paneer has more protein per 100 g; yogurt has about 59 kcal |
| Tofu (100 g) | about 17 g (firm, set with calcium sulfate) | Lower in fat and calories; plant-based |
| Whey protein isolate (35 g serving) | about 28 to 30 g | About 130 kcal; varies by flavour, so check your pack label |
Egg, chicken, tofu and Greek yogurt values are from USDA FoodData Central; paneer values are from the IFCT 2017; whey values are from the Func. Lab product labels.
Paneer vs egg. Two large eggs give about 12 g of protein, less than 100 g of paneer. Per calorie, eggs win. See our guide to how much protein is in one egg for the full breakdown.
Paneer vs chicken breast. Chicken breast has more protein per 100 g than paneer, and far less fat, but it is not an option for vegetarians. Chicken breast suits people who eat meat and want fewer calories, while paneer is the better choice for a vegetarian diet. Both are high protein foods in an Indian diet.
Paneer vs cottage cheese. Cottage cheese is softer and wetter than paneer. Protein and fat per 100 g vary by brand, so compare the nutrition labels of the brands you buy.
Paneer vs tofu. Paneer has about 19 g of protein per 100 g, and firm tofu set with calcium sulfate has about 17 g (USDA). Tofu has about 144 kcal and 8.7 g of fat per 100 g against paneer's 305 kcal and 25 g, and it suits people who want a lower-fat or dairy-free option.
Paneer vs whey. They do different jobs. To get 25 g of protein from paneer you need about 130 g, which brings roughly 400 kcal. A 35 g serving of whey protein isolate gives about 28 to 30 g of protein for about 130 kcal, depending on flavour, and takes seconds to mix. Paneer wins on being a whole food with fat, calcium and satiety. Many people eat paneer at meals and use a shake when a meal falls short. Our guide on plant protein vs whey protein covers how to choose.
How Much Paneer Should You Eat a Day?
There is no fixed rule. The ICMR-NIN Recommended Dietary Allowances (2020) set the protein requirement for healthy adults at 0.83 g per kg of body weight a day, about 54 g for the 65 kg reference man and about 46 g for the 55 kg reference woman. For people who eat mainly cereal-based diets with lower-quality protein, NIN lists 1 g per kg. A 100 g serving gives about 19 grams of protein, so one serving of paneer covers a good share of that. Combining paneer with dal, curd and vegetables works better than relying on one food, and that protein should come from a mix of protein sources, and in a vegetarian diet that means paneer alongside dal, curd, soya and legumes in a balanced diet.
A serving of 50 to 100 g of paneer a day suits most healthy adults and delivers roughly 9 to 19 g of that protein. Eating 200 g or more every day would add about 600 kcal and 50 g of fat to your daily calorie intake, so it is better treated as an occasional larger portion than a daily habit. Our guide on how much protein you really need shows how to work out your own target.
If you have a medical condition such as diabetes, high cholesterol or kidney disease, or you are pregnant, ask your doctor or dietitian how much paneer and total protein suit you.
How to Get More From Paneer
- Grill, tandoor or pan-sear it. You get the protein without extra gravy fat.
- Pair it with vegetables and dal. Vegetables raise the fibre content and dal adds plant protein, so the meal is more balanced. Cubed paneer also works in salads.
- Do not overcook it. Protein holds up well in cooking, but overcooked paneer turns dry and rubbery. Light sauteing or grilling keeps the texture.
- Size the portion to your goal. Pair it with other protein sources if you train, and keep it smaller if you are watching calories.
- Weigh it once. A cube-sized portion is easy to misjudge. Weigh 100 g once and you will know what it looks like.
- Eat paneer as part of a high protein day. Combine it with dal, curd, eggs and soya to reach your target without relying on one food.
- Read the pack. Protein and fat per 100 g differ across brands and between full-fat and low-fat.
- Fill gaps with a shake, not more paneer. If you still fall short of your protein target, our single-serve protein sachets add protein with few calories. See our realistic guide to a high-protein diet for meal ideas.
Frequently Asked Questions
How much protein is in 100 g of paneer?
About 19 g of protein per 100 g of full-fat paneer, along with about 25 g of fat and about 305 kcal, based on the Indian Food Composition Tables (IFCT 2017). Brands vary, so check the label on your pack.
Can I eat paneer daily for protein?
For most healthy adults, a serving of 50 to 100 g a day fits a balanced diet. Paneer is also high in fat and calories, so it works best alongside dal, eggs, curd, legumes and vegetables. If you have a medical condition or high cholesterol, ask your doctor or dietitian how much suits you.
Does paneer have good fat or bad fat?
Paneer's fat is milk fat, so it is neither a clearly good nor a clearly bad fat. A modest portion fits most diets, but large daily servings add fat and calories. If you have high cholesterol or heart disease, ask your doctor how much suits you.
Which is healthier, 4 eggs or 100 g paneer?
Four eggs give about 25 g of protein and about 285 kcal (USDA), while 100 g of paneer gives about 19 g of protein and about 305 kcal with more fat (IFCT). Eggs deliver more protein for fewer calories, and paneer suits vegetarians. Both are good sources, so the better choice depends on your diet.
Which is healthier, tofu or paneer?
It depends on your goal. Paneer has about 19 g of protein per 100 g and firm tofu set with calcium sulfate has about 17 g, but paneer carries far more fat and calories. Tofu is lower in fat and suits plant based diets. Many people eat both.
How much protein is in 220 grams of paneer?
About 41 g of protein, based on about 19 g per 100 g, along with roughly 55 g of fat and about 670 kcal. That is a large portion, so most people spread paneer across meals instead of eating it in one sitting.
How much protein is in 100g of low-fat paneer?
It depends on the brand, and the figure is printed on the pack. Check the nutrition panel of the pack you buy, since low-fat paneer has less fat and fewer calories than full-fat paneer.
How much paneer gives 25 g of protein?
About 130 g of full-fat paneer, which also brings roughly 400 kcal and 32 g of fat. That is why many people use paneer for part of their protein and not all of it.
How much protein is in 50 g of paneer?
About 9 to 10 g, based on the IFCT value of about 19 g per 100 g. A 20 g piece gives about 4 g.
Is low-fat paneer higher in protein?
It differs by brand and milk used, so look at the protein per 100 g on the nutrition label instead of assuming. Low-fat paneer has less fat and fewer calories.
Is paneer or whey protein better?
They do different jobs. A 35 g serving of our whey protein isolate gives about 28 to 30 g of protein for about 130 kcal, depending on flavour, and takes seconds to make. Paneer is a whole food that also supplies fat, calcium and satiety. Many people eat paneer at meals and use whey to fill gaps.
Is paneer good for weight loss?
It can fit a weight-loss diet when portions are controlled. Its protein can help you feel full, but its calories add up fast, so a 50 to 100 g portion, grilled or in a light curry, works better than a large serving in a rich gravy. Overall calories and activity matter most.
Is paneer safe for diabetics or people with lactose intolerance?
Paneer is low in carbohydrate (about 2 g per 100 g in the IFCT). Individual responses vary, so people with diabetes, or anyone lactose intolerant, should check with their doctor or dietitian. Anyone with a milk allergy should avoid paneer unless a doctor says otherwise.
The Bottom Line
Paneer gives about 19 g of protein per 100 g, plus calcium, but also about 25 g of fat and 305 kcal. A 50 to 100 g portion is a good fit for most diets, and low-fat paneer lowers the calorie cost. Use it as one of several protein sources, and use whey when you need protein without the extra calories.
This article is for general information and is not medical advice. Values are from the IFCT 2017, USDA FoodData Central and Func. Lab product labels, and may differ between brands.
