PaneerCalories, Nutrition Facts, Culinary Uses & Recipes

Also known as:

Cottage CheeseIndian Paneer

Paneer is fresh Indian cheese. High in protein and calcium. Soft and non-melting. Used in curries and snacks.

Calories (100g)265 kcal

Dietary ProfileVegetarian

Default UnitGram

Calories in Paneer & Nutritional Facts

Standard food-composition values per 100g edible portion and realistic serving portions

Per 100g Reference

How many calories are in Paneer?

100 grams of Paneer (raw/dry reference weight) provides approximately 265 kcal, 1.2g carbohydrates, 18.3g protein, 20.8g fat, and 0.0g dietary fiber. A realistic single-person portion of 50g contains roughly 133 kcal before cooking oils or garnishes.

265.0kcal

Calories

18.3g

Protein

1.2g

Carbs

20.8g

Fat

0.0g

Fiber

1.2g

Sugar

Portion Size	Calories	Carbs	Protein	Fat	Fiber
Per 30g (Small / 2–3 Tbsp)	80 kcal	0.4g	5.5g	6.2g	0.0g
Per 50g (Standard Home Serving)	133 kcal	0.6g	9.2g	10.4g	0.0g
Per 100g (Standard Reference)	265 kcal	1.2g	18.3g	20.8g	0.0g

Source & Disclaimer: Nutritional figures represent approximate values per 100g edible portion compiled from standard food-composition references (including ICMR-NIN Indian Food Composition Tables & USDA FoodData Central). Values vary by grain thickness, moisture, brand, and added cooking oils or garnishes. Provided for general culinary information only and not as medical or clinical dietary advice.

Recipes Using Paneer

Explore 2 recipes featuring Paneer

2 Available

Gobi Paneer ka Kofta Palak Paneer Paratha

Frequently Asked Questions about Paneer

Common questions on calories, cooking methods, and kitchen storage

How many calories are in Paneer?

Per 100 grams (raw/dry reference weight), Paneer contains approximately 265 kcal, 1.2g carbohydrates, 18.3g protein, 20.8g fat, and 0.0g dietary fiber. A typical 50g culinary portion provides roughly 133 kcal before cooking oils, butter, or garnishes are added.