Food
Paneer: Calories, Protein & Macros
A 100 g serving of Paneer has 258 kcal, 18.9g protein, 12.4g carbs and 14.8g fat — 7.3g of protein per 100 kcal. It's a vegetarian raw ingredient from the milk and milk products group, logged directly in IRONSLOG's 1,579-item Indian food database.
What's in a standard serving of Paneer?
A 100 g serving has 258 kcal, 18.9g protein, 12.4g carbohydrate, 14.8g fat and 0g fiber. Per 100 g it's 257.9 kcal, 18.9g protein, 12.4g carbs and 14.8g fat — use the per-100g figures to rescale for whatever portion is actually eaten.
How does Paneer fit a cut vs a bulk?
At 7.3g of protein per 100 kcal, Paneer is protein-dense relative to its calories — useful on a calorie deficit (a cut) because it helps hit a daily protein target without spending many of the day's remaining calories. It fits a calorie surplus (a bulk) just as easily; on a bulk, the calorie cost matters less, so portion size is usually driven by appetite and total daily targets rather than by protein efficiency.
How much Paneer should I eat?
The dataset doesn't carry a standard household serving for Paneer, so the numbers above are per 100 g — weigh or measure the actual portion eaten and scale from there. As a raw ingredient, the amount that ends up on a plate depends heavily on how it's cooked and what else is in the meal.
What can I swap for Paneer?
- Cow Milk — vegetarian, 73 kcal per 100 g, 4.5g protein per 100 kcal
- Buffalo Milk — vegetarian, 107 kcal per 100 g, 3.4g protein per 100 kcal
- Urad Dal (Black Gram) — vegetarian, 324 kcal per 100 g, 7.1g protein per 100 kcal
| Metric | Per 100 g |
|---|---|
| Calories | 257.9 kcal |
| Protein | 18.9 g |
| Carbohydrate | 12.4 g |
| Fat | 14.8 g |
| Fiber | 0 g |
| Protein per 100 kcal | 7.3 g |
Key takeaways
- A 100 g serving of Paneer has 258 kcal and 18.9g protein.
- Paneer carries 7.3g of protein per 100 kcal — protein-dense relative to its calories.
- It's a vegetarian raw ingredient in the milk and milk products group.
- Nutrition data is from the Indian Nutrient Databank / IFCT 2017, not estimated.
Log Paneer in your nutrition diary
Try IRONSLOG freeFrequently asked questions
How much protein is in Paneer?
18.9g per 100 g, or 18.9g in a 100 g serving — 7.3g of protein per 100 kcal.
Is Paneer vegetarian?
Yes — Paneer is vegetarian.
Can I log Paneer in IRONSLOG?
Yes — Paneer is one of the 1,579 items in IRONSLOG's Indian food database, searchable directly from the nutrition log.