Paneer Calories Calculator
Calculate paneer calories, protein, fat and serving size for Indian and South Asian fitness meals.
Paneer nutrition tips
Paneer is nutritious but calorie dense because of milk fat. Use smaller portions or low-fat paneer with vegetables for weight loss.
How to use this calculator
Type in your Paneer portion in grams to get calories, protein, carbs and fat for that exact serving. Typical servings help calibrate: a small portion / salad add-on (~50g) comes to about ~130–160 kcal, while a standard cooking portion is closer to ~210–320 kcal. If you shared a plate or took a smaller helping, scale the grams down accordingly instead of using the default figure.
Best for fitness goals
Best for vegetarian muscle gain and balanced meals when portions are controlled. Use the Food Compare and Meal Planner tools to build a complete daily plan.
Paneer calories: portion and fitness guide
Calculate paneer calories, protein, fat and serving size for Indian and South Asian fitness meals. CalorieMetrica treats this as an estimate because homemade and restaurant recipes vary by oil, serving size, ingredients and cooking method.
How to make paneer more fitness-friendly
- Measure the main calorie driver first: rice, bread, oil, sauce or filling.
- Add a protein source such as chicken, fish, eggs, lentils, yogurt, tofu or paneer where suitable.
- Use salad, vegetables or lentil soup to increase fullness without relying only on rice or bread.
- Compare alternatives using Food Swap Comparisons and track the full day in the Daily Meal Tracker.
Related regional foods
Compare with roti, daal, rice, chicken biryani, shawarma and kabsa.
Paneer Calories Guide
Paneer is a fresh South Asian cheese made by curdling full-fat milk with lemon juice or vinegar and pressing the curds into a firm block. It is a staple protein source in Pakistani and Indian vegetarian cooking — used in dishes like palak paneer, paneer tikka, mattar paneer, and eaten raw in salads. Per 100g, paneer contains approximately 260–320 kcal with 18–22g of protein — making it one of the highest-protein vegetarian foods available in Pakistani cuisine.
Paneer Portion Size Table
| Serving | Weight | Est. Calories | Protein |
|---|---|---|---|
| Small portion / salad add-on | ~50g | ~130–160 kcal | ~9–11g |
| Standard cooking portion | ~80–100g | ~210–320 kcal | ~14–22g |
| Paneer tikka (4–5 cubes) | ~100–120g | ~270–400 kcal | ~18–26g |
| Per 100g (full-fat, homemade) | 100g | ~260–320 kcal | ~18–22g |
| Per 100g (low-fat / toned milk) | 100g | ~170–220 kcal | ~18–22g |
Is Paneer Good for Weight Loss?
Paneer can work well in a weight-loss diet for vegetarians and non-meat eaters — the high protein content promotes satiety and muscle preservation during a calorie deficit. The key is using toned-milk or low-fat paneer to reduce calorie density significantly (from ~300 kcal to ~190 kcal per 100g). Cooking method also matters: grilled paneer tikka is 270–360 kcal per 100g vs. paneer in a rich cream-based curry at 380–450 kcal.
Is Paneer Good for Muscle Gain?
Paneer is one of the best vegetarian muscle-gain foods — 18–22g complete protein per 100g, including all essential amino acids (from milk). For vegetarian athletes, 150–200g of paneer daily provides 27–44g of protein from a single food source. Pair with rice or roti for carbohydrates and a dal for a complete vegetarian muscle-building meal.
Paneer vs. Chicken Breast
| Item (per 100g) | Calories | Protein | Fat |
|---|---|---|---|
| Full-fat paneer | ~260–320 kcal | ~18–22g | ~18–25g |
| Low-fat paneer | ~170–220 kcal | ~18–22g | ~8–12g |
| Chicken breast (skinless, cooked) | ~165–185 kcal | ~30–35g | ~3–5g |
Healthier Tips
- Make paneer from toned or semi-skimmed milk to cut fat by 40–50%
- Grill or bake paneer rather than deep-frying for lower calorie cooking
- Eat raw paneer cubes with salad — no added cooking oil
- Use paneer as a meat substitute in curries — it absorbs spice well
- In curries, reduce cream or coconut milk — these add more calories than the paneer itself
Burn This Food
Approximate activity to burn a 100g paneer portion (~290 kcal):
| Activity | Approx. Duration |
|---|---|
| Brisk walking | ~52–62 min |
| Jogging | ~25–30 min |
| Cycling (moderate) | ~32–38 min |
Related Pages
FAQs
How many calories in paneer?
Full-fat paneer contains approximately 260–320 kcal per 100g. Low-fat paneer made from toned milk runs 170–220 kcal per 100g with similar protein.
Is paneer high in protein?
Yes — approximately 18–22g per 100g, making it one of the highest-protein vegetarian foods. As a dairy product it contains all essential amino acids, making it a complete protein source.
Is paneer good for weight loss?
In moderation with low-fat paneer, yes. The high protein promotes satiety. However, full-fat paneer in rich curry sauces can be calorie-dense — cooking method and sauce matter significantly.
Is paneer good for gym?
Excellent for vegetarian gym-goers — complete protein (all essential amino acids from milk), 18–22g per 100g, and practical to include in meals. Low-fat paneer gives the best protein-to-calorie ratio.
📊 Values are estimates. Calories vary with milk fat content, cooking method, and curry sauce. See Data Sources.