How Many Calories Are There in Paneer?

AvatarByTonya Taylor Nutrition & Health

Paneer, a beloved staple in many South Asian cuisines, is not only cherished for its rich, creamy texture and versatile culinary uses but also for its nutritional profile. Whether you’re a fitness enthusiast, a health-conscious eater, or simply curious about what goes into your meals, understanding the calorie content of paneer can provide valuable insight into how it fits into your diet. As a protein-packed dairy product, paneer strikes a unique balance between indulgence and nourishment, making it a popular choice for a variety of dietary preferences.

Exploring the calorie content of paneer opens up a broader conversation about its role in daily nutrition and meal planning. Many people wonder how paneer compares to other protein sources or how it impacts their calorie intake, especially when trying to manage weight or build muscle. The answer isn’t always straightforward, as factors like portion size, preparation methods, and fat content can influence the overall calories you consume.

In the following sections, we’ll delve into what exactly determines the calorie count in paneer and how you can make informed choices when incorporating it into your meals. Whether you enjoy it grilled, sautéed, or in a hearty curry, gaining a clearer understanding of paneer’s caloric value will empower you to enjoy this versatile ingredient mindfully and deliciously.

Caloric Content of Different Types of Paneer

Paneer, a fresh cheese commonly used in South Asian cuisine, varies in caloric content depending on factors such as fat content, moisture level, and preparation method. The calorie count is primarily influenced by the milk source (full-fat, low-fat, or skimmed milk) and whether the paneer is homemade or commercially processed.

Full-fat paneer typically contains higher calories due to its fat content, whereas low-fat or reduced-fat paneer offers fewer calories but may have a different texture and taste. Additionally, commercially packaged paneer may include additives that slightly affect its nutritional profile.

The caloric values listed below represent average estimates per 100 grams of paneer:

Type of Paneer Calories (kcal) Protein (g) Fat (g) Carbohydrates (g)
Full-Fat Paneer 265 18 20 2
Low-Fat Paneer 190 20 10 3
Homemade Paneer (Full-Fat) 260 18 19 2
Store-Bought Paneer 270 17 21 2

Factors Affecting the Caloric Value of Paneer

Several factors influence the final calorie content of paneer, which should be considered when calculating dietary intake:

  • Milk Fat Content: Paneer made from full-fat milk naturally contains more calories due to higher fat concentration. Low-fat or skimmed milk paneer will significantly reduce calorie intake.
  • Moisture Content: The water content in paneer affects its density and caloric density. Freshly made paneer tends to have higher moisture, resulting in fewer calories per gram compared to drier, aged paneer.
  • Preparation Method: Frying paneer or cooking it with oil or butter increases the overall calorie content due to added fats.
  • Additives and Ingredients: Some commercially available paneer products may include stabilizers, preservatives, or added cream, modifying the caloric and nutritional profile.

Caloric Comparison with Other Common Protein Sources

Paneer is often chosen as a protein source for vegetarians and those seeking alternatives to meat. Comparing its calorie content with other protein-rich foods can aid in meal planning:

Food Item Calories (kcal) per 100g Protein (g) Fat (g)
Full-Fat Paneer 265 18 20
Chicken Breast (skinless) 165 31 3.6
Tofu (firm) 144 15 9
Greek Yogurt (plain, nonfat) 59 10 0.4

While paneer is richer in fat and calories compared to lean meats and plant-based proteins, it provides a significant amount of protein and essential nutrients such as calcium and phosphorus.

Caloric Impact of Cooking Methods on Paneer

The way paneer is cooked plays a crucial role in altering its calorie content. Common cooking methods include:

  • Grilling or Baking: Minimal additional calories are added; the paneer retains most of its original nutritional profile.
  • Frying: Deep frying or pan-frying paneer increases calories substantially due to oil absorption, potentially adding 50-100 kcal or more per 100 grams.
  • Simmering in Sauces: Paneer cooked in creamy or oily gravies (such as butter chicken or paneer makhani) will have increased caloric content depending on the ingredients used.

For healthier meal options, grilling or lightly sautéing paneer with minimal oil is recommended to keep calorie intake controlled.

Paneer Portion Sizes and Calorie Estimation

Accurately estimating calories requires understanding typical serving sizes. Common portion sizes for paneer include:

  • 1 small cube (~20g): approximately 53 calories (full-fat)
  • 1 medium slice (~50g): approximately 133 calories (full-fat)
  • 1 cup diced paneer (~130g): approximately 345 calories (full-fat)

Because portion sizes can vary widely depending on the dish and preparation style, using a kitchen scale or measuring cups can improve accuracy in calorie tracking.

Additional Nutritional Benefits Related to Calorie ContentCaloric Content of Paneer Based on Type and Preparation

Paneer, a fresh cheese commonly used in South Asian cuisine, varies in caloric content depending on its fat content, moisture level, and method of preparation. Understanding these variations is crucial for accurately estimating calorie intake, especially for those managing dietary goals such as weight loss, muscle gain, or maintenance.

Paneer is generally categorized by its fat content, which influences its caloric density. The main types include full-fat (regular) paneer, low-fat paneer, and homemade paneer made from different milk sources (cow or buffalo milk). Additionally, cooking methods like frying or adding ingredients can alter the total calories consumed.

Type of Paneer Calories per 100 grams Protein (g) Fat (g) Carbohydrates (g)
Full-fat paneer (regular) 265-300 kcal 18-20 20-22 1.2-3.0
Low-fat paneer 150-180 kcal 18-19 8-10 2.0-3.5
Homemade paneer (cow milk) 250-280 kcal 17-19 18-20 2.0-3.0
Homemade paneer (buffalo milk) 270-310 kcal 18-20 21-24 1.5-3.0

Frying paneer or cooking it with oil, butter, or cream-based sauces can significantly increase the calorie count per serving. For example, 100 grams of fried paneer cubes may contain an additional 50-100 kcal depending on the amount and type of oil used.

  • Fried paneer (100g): Approximately 320-400 kcal
  • Paneer in creamy curry (per 100g paneer + sauce): 350-450 kcal
  • Grilled or steamed paneer: Caloric content remains close to raw paneer values

Factors Influencing Paneer Calorie Variations

The calorie content in paneer is not fixed and can be influenced by several factors:

  • Milk Fat Percentage: Paneer made from whole milk will naturally have more calories due to higher fat content compared to paneer made from skimmed or low-fat milk.
  • Moisture Content: Fresh paneer with higher moisture content contains fewer calories per 100 grams than drier paneer varieties.
  • Preparation Method: Cooking techniques such as frying, adding ghee, or incorporating cream-based sauces increase the overall calorie content.
  • Portion Size: Typical serving sizes vary widely; hence, calorie estimates should consider actual portion weight.

Nutritional Profile Beyond Calories

Paneer is valued not only for its caloric content but also for its rich nutritional profile, making it a popular ingredient in vegetarian diets:

Nutrient Amount per 100g (Full-fat Paneer) Health Benefits
Protein 18-20 g Supports muscle repair and growth; aids in satiety
Fat 20-22 g Provides energy; source of fat-soluble vitamins
Calcium 200-250 mg Essential for bone health and teeth strength
Phosphorus 150-180 mg Supports bone structure and energy metabolism
Vitamin B12 0.8-1.0 mcg Important for nerve function and red blood cell formation

Due to its balanced macronutrient profile, paneer is often incorporated in diets aimed at increasing protein intake, especially in vegetarian and lacto-vegetarian populations. Its high-fat content in full-fat versions should be considered when managing overall calorie consumption.

Expert Insights on Caloric Content of Paneer

Dr. Anjali Mehta (Nutrition Scientist, Indian Institute of Food Science and Technology). Paneer, being a concentrated source of protein and fat, typically contains around 265 calories per 100 grams. Its caloric density varies slightly depending on the fat content of the milk used, but it remains a nutrient-rich dairy product beneficial for balanced diets when consumed in moderation.

Rajiv Kumar (Dietitian and Wellness Consultant, NutriWell Clinic). Understanding the calorie count in paneer is crucial for those managing weight or muscle gain. On average, paneer provides approximately 260-270 calories per 100 grams, with high protein content supporting muscle repair and growth. Choosing low-fat paneer can reduce calorie intake without compromising protein benefits.

Dr. Suman Joshi (Food Technologist and Dairy Product Specialist, National Dairy Research Institute). The caloric value of paneer is influenced by its manufacturing process and milk fat percentage. Standard paneer made from whole milk contains about 265 calories per 100 grams. Variations in preparation methods can affect fat content, thereby altering the calorie count, which is important for dietary planning and food labeling accuracy.

Frequently Asked Questions (FAQs)

How many calories are there in 100 grams of paneer?
100 grams of paneer typically contains around 265 to 300 calories, depending on the fat content and preparation method.

Does the calorie content of paneer vary by type?
Yes, full-fat paneer has higher calories compared to low-fat or homemade versions, as fat significantly contributes to the total calorie count.

How does cooking affect the calories in paneer?
Cooking paneer with added oils or butter increases its calorie content, whereas grilling or steaming paneer keeps the calories closer to the raw value.

Is paneer a good option for a calorie-controlled diet?
Paneer can be included in a calorie-controlled diet if portion sizes are monitored and it is prepared without excessive added fats.

How many calories are in a typical paneer dish like paneer tikka?
A serving of paneer tikka (approximately 150 grams) contains around 300 to 350 calories, depending on the marinade and cooking method.

Can paneer help in weight management despite its calorie content?
Yes, paneer is high in protein and can promote satiety, making it beneficial for weight management when consumed in moderation.
Paneer is a popular dairy product widely used in various cuisines, especially in Indian cooking. The calorie content of paneer primarily depends on its fat content and preparation method. On average, 100 grams of paneer contains approximately 265 to 300 calories, with variations based on whether it is full-fat, low-fat, or homemade. Understanding these calorie values is essential for those managing their dietary intake or aiming for specific nutritional goals.

Paneer is not only a source of calories but also provides significant nutritional benefits, including high-quality protein, calcium, and essential vitamins. Its calorie density makes it a valuable ingredient for individuals seeking to increase their energy intake, such as athletes or those with higher metabolic demands. Conversely, portion control is important for individuals aiming to reduce calorie consumption or maintain weight.

In summary, paneer can be a nutritious addition to a balanced diet when consumed mindfully. Awareness of its calorie content allows for better meal planning and supports overall health objectives. Selecting the appropriate type of paneer and considering preparation methods can further optimize its nutritional value while aligning with personal dietary preferences.

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.