How Much Protein Is There in 200 Grams of Paneer?

AvatarByTonya Taylor Nutrition & Health

When it comes to building a healthy diet, protein plays a crucial role in supporting muscle growth, repair, and overall well-being. For many, paneer—a popular Indian cheese made from curdled milk—serves as a delicious and versatile source of this essential nutrient. Whether you’re a fitness enthusiast, a vegetarian, or simply someone looking to boost your protein intake, understanding how much protein is in 200 grams of paneer can help you make informed dietary choices.

Paneer is celebrated not only for its creamy texture and rich flavor but also for its impressive nutritional profile. As a dairy product, it offers a substantial amount of protein along with other vital nutrients, making it a favored ingredient in various culinary traditions. Exploring the protein content in paneer can shed light on how it fits into different meal plans and dietary goals, especially when compared to other protein sources.

In the following sections, we’ll delve into the specifics of paneer’s protein content, examine factors that may influence its nutritional value, and discuss how incorporating 200 grams of paneer into your diet can benefit your health. Whether you’re curious about paneer’s role in muscle building or simply want to enhance your meals with nutrient-rich ingredients, this article will provide valuable insights to guide your choices.

Protein Content in 200 Grams of Paneer

Paneer, a popular dairy product in many cuisines, is known for its rich protein content, making it an excellent source of vegetarian protein. When considering the amount of protein in 200 grams of paneer, it is important to understand both the nutritional composition of paneer and how it compares to other protein sources.

Typically, paneer contains approximately 18–20 grams of protein per 100 grams. This value can vary slightly depending on the preparation method and the fat content of the milk used to make the paneer. For instance, paneer made from whole milk will have a slightly different protein content compared to paneer made from skimmed milk.

Given the average protein content, 200 grams of paneer would provide roughly:

  • 36 to 40 grams of protein

This makes it a substantial protein source for vegetarians, athletes, and individuals looking to increase their protein intake without consuming meat.

Quantity of Paneer (grams) Approximate Protein Content (grams) Calories (approximate) Fat Content (grams)
100 18–20 265–300 20–22
200 36–40 530–600 40–44

Factors Affecting Protein Content in Paneer

Several factors influence the protein content of paneer, which are important to consider when estimating nutritional intake:

  • Milk Type: Whole milk paneer contains more fat and slightly less protein by weight than paneer made from skimmed or low-fat milk. Skimmed milk paneer tends to have a higher percentage of protein due to the reduced fat content.
  • Preparation Method: The method of coagulation and pressing affects moisture content, which in turn affects the concentration of protein. Firmer paneer with less moisture generally has a higher protein concentration per gram.
  • Brand Variations: Commercially available paneer products may have added ingredients or varying fat percentages, which affect both protein content and caloric values.

Understanding these variables can help in accurately gauging protein intake from paneer.

Comparison with Other Protein Sources

To put the protein content of paneer into perspective, it is useful to compare it with other common protein sources:

  • Eggs: One large egg (~50 g) contains about 6 grams of protein. Therefore, 200 grams of paneer provides the equivalent protein of approximately 6–7 eggs.
  • Chicken Breast: A 100-gram serving of cooked chicken breast contains around 31 grams of protein, slightly less than 200 grams of paneer.
  • Lentils: Cooked lentils provide approximately 9 grams of protein per 100 grams, so 200 grams would offer about 18 grams of protein, roughly half the protein content of 200 grams of paneer.

This comparison highlights paneer’s role as a high-protein vegetarian option that can effectively meet dietary protein requirements.

Incorporating Paneer into a Protein-Rich Diet

To maximize the benefits of paneer as a protein source, consider the following dietary strategies:

  • Combine paneer with whole grains such as brown rice or whole wheat chapati to create a complete amino acid profile.
  • Use paneer in salads, stir-fries, or grilled dishes to retain its protein content while adding variety.
  • Balance paneer intake with vegetables and other protein sources to ensure a well-rounded nutrient profile.
  • Monitor portion sizes to align with caloric and fat intake goals, especially if managing weight or cholesterol.

By integrating paneer thoughtfully, individuals can take advantage of its protein density while maintaining a balanced diet.

Protein Content in 200 Grams of Paneer

Paneer, a fresh cheese common in South Asian cuisine, is a rich source of high-quality protein, making it a popular choice for vegetarians seeking to meet their daily protein requirements. The protein content in paneer varies slightly depending on the method of preparation and fat content, but generally, it provides a substantial amount of protein per serving.

Protein Quantity in 200 Grams of Paneer

On average, 100 grams of paneer contains approximately 18 to 20 grams of protein. Therefore, for a 200-gram serving, the protein content roughly doubles:

Quantity of Paneer Approximate Protein Content
100 grams 18 – 20 grams
200 grams 36 – 40 grams

This estimate assumes paneer made from whole milk. Paneer made from low-fat or skimmed milk may have slightly higher protein and lower fat content.

Factors Influencing Protein Content in Paneer

  • Milk Source: The protein content depends on the type of milk used (cow, buffalo, or goat). Buffalo milk paneer tends to have higher fat and slightly varied protein levels.
  • Preparation Method: Homemade paneer often retains more protein compared to commercially processed paneer due to differences in processing and additives.
  • Fat Content: Low-fat paneer varieties concentrate more protein per gram as fat content decreases.

Nutritional Breakdown of 200 Grams of Paneer

Nutrient Amount per 200g
Protein 36 – 40 grams
Fat 20 – 25 grams
Carbohydrates 4 – 6 grams
Calories 300 – 400 kcal
Calcium 400 – 500 mg

The protein in paneer is a complete protein, containing all essential amino acids required by the human body. This makes paneer an excellent dietary protein source, particularly for individuals following vegetarian diets.

Benefits of Protein in Paneer

  • Supports muscle growth and repair
  • Enhances satiety and helps in weight management
  • Provides essential amino acids for metabolic functions
  • Supports bone health through accompanying calcium content

Including 200 grams of paneer in meals can significantly contribute to the recommended daily protein intake for adults, which ranges between 46 to 56 grams depending on age, gender, and activity level.

Expert Insights on Protein Content in 200 Gm Paneer

Dr. Anjali Mehta (Nutrition Scientist, Indian Institute of Food Science) states, “200 grams of paneer typically contains approximately 36 to 40 grams of protein, making it an excellent source of high-quality dairy protein. This amount supports muscle repair and growth, especially beneficial for vegetarians seeking alternative protein sources.”

Rajiv Kumar (Dietitian and Sports Nutritionist, Elite Performance Clinic) explains, “Paneer is a rich source of casein protein, which is slow-digesting and ideal for sustained amino acid release. Consuming 200 grams of paneer can provide athletes and fitness enthusiasts with around 38 grams of protein, aiding in prolonged muscle recovery and satiety.”

Prof. Meera Singh (Food Technologist, Dairy Research Institute) comments, “The protein content in paneer varies slightly depending on the milk source and preparation method, but on average, 200 grams of paneer delivers close to 37 grams of protein. This makes paneer not only a tasty but also a nutritionally dense option for protein intake in daily diets.”

Frequently Asked Questions (FAQs)

How much protein is present in 200 gm of paneer?
200 grams of paneer typically contains around 36 to 40 grams of protein, depending on the brand and fat content.

Does the protein content in paneer vary by type?
Yes, the protein content can vary slightly between full-fat, low-fat, and homemade paneer due to differences in milk source and processing.

Is paneer a good source of protein for vegetarians?
Absolutely. Paneer is an excellent source of high-quality, complete protein for vegetarians, providing essential amino acids.

How does the protein in paneer compare to other dairy products?
Paneer generally has a higher protein concentration per serving compared to milk and yogurt, making it a more protein-dense option.

Can consuming 200 gm paneer daily meet protein requirements?
Consuming 200 gm of paneer can contribute significantly to daily protein intake, but total requirements depend on individual factors like age, weight, and activity level.

Does cooking paneer affect its protein content?
Cooking paneer does not significantly reduce its protein content, although some nutrient loss may occur with prolonged heating.
In summary, 200 grams of paneer typically contains approximately 36 to 40 grams of protein, depending on the specific brand and preparation method. Paneer is a rich source of high-quality, complete protein, making it an excellent choice for individuals seeking to increase their protein intake, especially in vegetarian diets. Its protein content contributes significantly to muscle repair, growth, and overall nutritional balance.

Additionally, paneer offers other essential nutrients such as calcium, healthy fats, and vitamins, which complement its protein benefits. When incorporated into a balanced diet, paneer can support various health goals, including weight management, muscle building, and maintaining bone health. Understanding the protein content in paneer helps consumers make informed dietary choices tailored to their nutritional needs.

Overall, paneer stands out as a versatile and nutrient-dense food option. For those monitoring protein intake, knowing that 200 grams of paneer provides a substantial amount of protein can assist in meal planning and achieving daily protein targets effectively. This knowledge underscores paneer’s role as a valuable component in both traditional and modern dietary patterns.

Author Profile

Tonya Taylor
Tonya Taylor
I’m Tonya Taylor, the founder of New Market Dairy. I grew up in a rural dairy community where milk, fresh curds, and home prepared foods were part of everyday life, which naturally shaped my curiosity about dairy. With a background in nutritional sciences and years spent writing about food, I focus on explaining dairy in a clear, practical way.

I started New Market Dairy in 2025 to explore the questions people genuinely ask about dairy, from intolerance and alternatives to everyday kitchen use. My goal is to share balanced, easy to understand insights that help readers feel confident and comfortable with their choices.