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Paneer Nutrition Facts 100g: Paneer Perfection

“Dive into the nutritional powerhouse of Paneer! Elevate your health journey with Paneer Nutrition Facts 100g.”In this post, we are going to share detailed information about paneer nutrition facts 100g. A kind of cheese derived from cow’s milk is called paneer. It is very nutrient-dense and high in proteins. It is a great option for vegetarians because of its high protein and low fat content. Additionally, paneer includes calcium and phosphorus, both of which are important for healthy bones. Particularly vegetarians who find it difficult to obtain enough protein from other dietary sources prefer paneer nutrition.

Paneer Nutrition Facts 100g    

Paneer Nutrition Facts 100g      

Nutrient Content in 100g
Calcium 714 mg
Saturated fats 16.07 g
Protein 21.43 g
Lipids 25 g
Cholesterol 89 mg
Vitamin A 214 mcg
Carbohydrate 3.57 g
Magnesium 8 mg
Sodium 18 mg

Paneer Nutritional Value per 100g

Here is a table that shows the 100 gm paneer nutrition facts

Nutrient Amount per 100 gm
Calories 265
Protein 19 g
Fat 20.8 g
Saturated Fat 13.1 g
Cholesterol 55 mg
Carbohydrates 2.6 g
Fiber 0 g
Sugar 2.6 g
Calcium 208 mg
Iron 0.1 mg
Sodium 67 mg
Vitamin C 0 mg
Vitamin B6 0.1 mg
Vitamin B12 0.8 µg

 100 gm paneer protein          

Dietitians and nutritionists frequently suggest paneer as a protein-rich, nutritious alternative to meat for vegetarians. There are about 19 grams of protein in 100 grams of paneer. As a result, it serves as a fantastic source of protein for those who consume a vegetarian diet. In addition, paneer can be consumed as a pre-workout snack for individuals who intend to work out or visit the gym. It also contains omega-3 and omega-6 fatty acids, which promote the health of the heart, brain, and joints.

Nutrients Nutritional Value
Protein 18.85 grams
Fat 14.7 grams
Energy 257.875 Kcal
Folates 93.3 micrograms
Carbohydrates 12.4 grams
Calcium 476 micrograms
Saturated Fat 8851 micrograms
Monounsaturated Fat 4300 micrograms
Polyunsaturated Fat 439 micrograms
Phosphorus 330 micrograms

How Many Calories In 100 grams of Paneer?

A 100-gram serving of paneer has 258 calories. The serving size or weight in grams of paneer determines how many calories it contains. This table shows the relationship between calories and amount.

Quantity (in grams) Paneer Calories (kcal)
Half cup (50 grams) 129
Small cup (100 grams) 258
Medium cup (200 grams) 516
Large cup (300 grams) 774

Nutritional values of Soya Paneer (per 100g)

  • Protein 13.80 g
  • Carbohydrate 4.20 g
  • Sugar 0.00 g Fat 5.00 g
  • Polysaturated Fat 4.25 g
  • Saturated Fat 0.75 g
  • Transfatty Acid 0.00 g
  • Cholesterol 0.00 g
  • Dietary fibre 2.30 g
  • Crude Fibre 0.60 g
  • Calcium 310 mg
  • Iron 10 mg
  • Magnesium 58 mg
  • Phosphorus 190 mg
  • Potassium 237 mg


Paneer is strong in healthy fats, low in carbohydrates, and high in protein. Its high calcium, potassium, and selenium content enhances general health. It lowers cholesterol, restricts hunger, and gives you immediate energy. It can be used as a nutritious meal or late-night snack for weight loss plans. For a healthy physique, increase your intake of paneer calories. A great addition to your diet can be paneer, a healthy and adaptable dairy product. It contains a lot of calcium, protein, and other important elements.


Ques: Can diabetics eat paneer? 

Ans: Yes. Paneer contains magnesium, which helps minimize increases in blood insulin levels.

Ques: Can heart patients eat paneer? 

Ans: When eaten in moderation, paneer is excellent for your heart. Paneer that has been cooked and is unsalted is digestible and good for the heart.

Ques: When should I eat paneer? 

Ans: Eat paneer 1-2 hours before going to bed. Avoid eating too much at lunchtime.

Ques: Can I eat paneer as a pre/post-workout meal? 

Ans: No. If you eat paneer right before or right after working out, the fats in it could hurt your workout outcomes.

Ques: Can I eat every day? 

Ans: Yes. In addition to supplying calcium, protein, and healthy fat, paneer consumption has benefits for weight management. 100 grams of paneer maximum each day.

Ques: Can I eat raw paneer? 

Ans: If raw paneer has not been prepared in hygienic circumstances, it may cause bloating and digestive issues.

Ques: Are Paneer and Cottage Cheese the same? 

Ans: No. Paneer is an Indian food that doesn’t contain salt. To make paneer, milk is soured with lemon, vinegar, or citric acid.

Ques: I am intolerant of milk. Can I eat paneer? 

Ans: Avoid paneer if you have a milk intolerance. In such individuals, paneer will result in diarrhea and stomach ache.

Ques: Is paneer rich in protein?

Ans: An excellent source of protein is paneer. 19 grams of protein may be found in 100 grams of paneer.

Ques: Does paneer contain fat?

Ans: Paneer has 15 grams of fat per 100 grams.

Ques: Is paneer good for blood pressure?

Ans: Paneer has a very low salt level, which helps with blood pressure regulation. The paneer has high levels of calcium, phosphorus, and potassium, helping in maintaining electrolyte balance and preserving blood pressure. However, because it is so high in saturated fat, one should stay away from it.

Ques: Is paneer good for PCOS?

Ans: Paneer is not a suitable option for PCOS because it is high in fat and calories, which may affect ovarian function.

Ques: Is paneer good for the thyroid?

Ans: Selenium, a crucial nutrient necessary for the thyroid gland’s healthy functioning, is found in abundance in paneer.

Ques: Is paneer good for immunity?

Ans: Paneer is a good source of protein, biotin, calcium, phosphorus, selenium, and zinc, which are all helpful in improving immunity.

Ques: Is paneer good for muscle gain?

Ans: Paneer is an excellent source of protein and is hence considered a good choice for muscle gain.

Ques: Is paneer good for weight gain?

Ans: High protein content in paneer causes you to feel full quickly despite its sluggish digestion. As a result, it is not a good option for weight gain.

Ques: Why is paneer high in protein?

Ans: Paneer is a complete source of protein, meaning it provides all the essential amino acids. paneer can help you satisfy your protein requirements.

Ques: Is it OK to eat paneer daily?

Ans: As long as consumption is moderate, eating paneer daily is beneficial. But those who frequently lift weights at the gym require a lot of energy and an appropriate amount of protein. So long as you lead an active lifestyle, eating about 100g of paneer every day won’t hurt.

Ques: Is paneer better than milk?

Ans: Paneer is almost as rich in nutrients as milk. “Paneer is an excellent protein source. It won’t have a lot of calories if you make it with skim milk.

Ques: Does paneer contain Omega 3?

Ans: yes

 Ques: Is paneer harmful or not?

Ans: Because it is high in protein, too much paneer may take a little longer to digest, which could cause bloating or acidity. Paneer should not be consumed by people with high blood pressure.

Ques: Is paneer bad for cholesterol?

Ans: Due to its low triglyceride levels, high protein content, and low calorie and carbohydrate content, paneer is a heart-healthy meal to include in your diet. Paneer consumption in moderation has no impact on cholesterol levels.

Ques: How to digest paneer easily?

Ans: However, eating too much raw paneer can result in bloating and digestive issues. Uncooked paneer is heavy on the stomach and takes longer to digest entirely, according to Ayurveda. On the other hand, paneer becomes simple to digest when it is prepared with spices like cardamom, ginger, and turmeric.

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