Calories in paneer
100 g of paneer has 265 calories, with 18.3 g of protein, 1.2 g of carbs and 20.8 g of fat.
| Nutrition | 100 g |
|---|---|
| Calories | 265 kcal |
| Protein | 18.3 g |
| Carbs | 1.2 g |
| Fat | 20.8 g |
| Fibre | 0 g |
Figures are from the Indian Food Composition Tables from NIN, Hyderabad, where it's listed as “Paneer (raw)”. Brands and portions vary, so treat them as a good estimate.
Is paneer good for a gym diet?
A good protein source, with 6.9 g for every 100 calories. A boiled egg, for comparison, gives 8.1 g.
Most of its calories come from fat (71%), then protein (28%) and carbs (2%).
Logging paneer in GymSensei
Type or say “100 g of paneer” and it's logged with the numbers above, no searching through lists. It also understands “raw paneer” and “cottage cheese”.
Similar foods
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Paneer chilla | 1 cheela (212 g) | 435 | 24.2 g |
| Palak paneer | 1 bowl (296 g) | 230 | 11.8 g |
| Matar paneer | 1 bowl (277 g) | 373 | 18.3 g |
| Paneer curry | 1 bowl (202 g) | 357 | 15.8 g |
| Paneer paratha | 1 paratha (85 g) | 224 | 6.8 g |
Updated . General fitness and nutrition guidance, not medical advice.
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