Paneer Nutrition: Calories, Protein and Fat per 100 g
Updated 11 November 2026 ยท By the Thali Lens team
Paneer is the first food many vegetarians think of for protein. It does carry good protein. It also carries more fat than protein, and that is the part people miss.
| Food | Serving | Calories (kcal) | Protein (g) | Fat (g) |
|---|---|---|---|---|
| Paneer, full-fat milk | 100 g | 265 to 300 | 18 | 20 to 22 |
| Paneer | 4 cubes, 50 g | 135 to 150 | 9 | 10 to 11 |
| Tofu, firm | 100 g | 120 to 145 | 12 to 15 | 7 to 9 |
| Paneer butter masala | 1 katori, 150 g | 320 | 12 | 25 |
| Palak paneer | 1 katori, 150 g | 240 | 12 | 18 |
| Paneer tikka | 6 pieces, about 120 g paneer | 350 | 22 | 26 |
Protein food or fat food?
In 100 g of paneer, about 72 kcal come from protein and about 180 kcal from fat. Roughly two-thirds of the energy is fat. That does not make paneer bad. It means 200 g of paneer a day for protein also brings 40 g of fat with it.
What gravy does
Restaurant gravies are built on butter, cream and cashew paste. A katori of paneer butter masala may hold only 60 g of paneer, yet it reaches 320 kcal. Palak paneer is lighter because spinach replaces part of the cream. Dry dishes such as bhurji or tikka give more paneer per calorie than rich gravies.
Homemade or packet
The fat in paneer follows the fat in the milk. Paneer made at home from toned milk is lower in fat than paneer from full-cream or buffalo milk. Packet paneer prints the values per 100 g, so check the label of the brand you buy.
How much to eat
For most people 50 to 100 g in a day sits comfortably in a balanced diet. Mix your protein sources: dal, curd, milk, soya and paneer together do the job better than a large amount of any one.
Quick tips
- Add paneer cubes to sabzi without frying them first.
- Count the gravy, not only the paneer.
- Tofu gives similar protein for about half the calories if you like the taste.
Related guides
- Calories in Dosa, Idli, Vada, Sambar and Chutney
- Calories in Biryani: Veg, Egg, Chicken and Mutton
- Calories in Samosa, Pakora, Vada Pav and Other Indian Snacks
- Indian food calorie chart
Values are typical estimates for home-style cooking and common serving sizes. Recipes and portions differ, so real values can be higher or lower. This page is general information, not medical advice.