Paneer has 265 kcal per 100g, with 18 g protein, 4 g carbohydrates and 20 g fat.
Last updated: October 3, 2026 · Written and fact-checked by the Calorie Cal team.
Paneer is a high-protein food: 27% of its calories come from protein. Most of its calories (67%) come from fat.
Calculated with 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat, so the total can differ slightly from the listed calories.
Paneer is a fresh, unaged cheese made by curdling hot milk with lemon juice or vinegar and pressing the curds. About two-thirds of its calories come from fat, yet it is also one of the richest vegetarian protein sources in Indian cooking. Grilled or added to dry sabzi, it stays close to these values; cream-based gravies add more.
Typical portion: A typical restaurant curry portion contains about 75–100 g of paneer, roughly 200–265 kcal from the paneer alone.
Also known as: panir, indian cottage cheese, paneer cheese, fresh paneer
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 50 g | 133 kcal | 9 g | 2 g | 10 g |
| 100 g | 265 kcal | 18 g | 4 g | 20 g |
| 150 g | 398 kcal | 27 g | 6 g | 30 g |
| 200 g | 530 kcal | 36 g | 8 g | 40 g |
| 250 g | 663 kcal | 45 g | 10 g | 50 g |
One serving (100g) is 13% of a 2,000 kcal day and 18% of a 1,500 kcal day. It also gives 18 g of protein, which is 18% of a 100 g daily protein target.
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Paneer | 100g | 265 kcal | 18 g |
| Cheddar Cheese | 100g | 402 kcal | 25 g |
| Cottage Cheese | 100g | 81 kcal | 10.4 g |
| Egg | 1 large | 72 kcal | 6.3 g |
| Nonfat Greek Yogurt | 100g | 59 kcal | 10 g |
| 2% Milk | 100ml | 50 kcal | 3.3 g |
Paneer has 265 kcal per 100g. That serving also has 18 g protein, 4 g carbohydrates and 20 g fat.
Paneer has 18 g of protein per 100g, so 27% of its calories come from protein.
No single food makes you gain or lose weight. Your total calories over the day and week do. Paneer can fit a weight-loss diet when the portion fits your daily calorie target. At 265 kcal per 100 g it has a moderate calorie density.
It depends on your age, sex, height, weight and activity level. Most adults need somewhere between 1,600 and 3,000 kcal a day. Use the free calorie calculator to get your personal number.
Nutrition values are typical averages based on USDA FoodData Central and the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition), with recipe-based estimates for mixed dishes.
Values are typical averages and vary by recipe, brand and portion size. For packaged foods, check the label. This page is general information, not medical advice.