Last reviewed on 11 September 2026.
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The exact numbers depend on the milk, the fat level and how firmly the block was pressed, so this article gives ranges, explains what moves them, and shows what a realistic serving provides.
How much protein is in 100 g of paneer?
About 18 to 20 g for regular full-fat paneer. The Indian Food Composition Tables (IFCT 2017, from ICMR-NIN) and most packaged labels fall within that range. The protein is mainly casein, the slow-digesting milk protein, and it is high quality, supplying all the essential amino acids in proportions the body uses well. Softer, wetter paneer sits at the lower end because more of its weight is water, while firmly pressed blocks sit at the upper end. Low-fat paneer is higher still, because taking fat out leaves protein as a larger share of every 100 g.
How much protein is in a normal serving of paneer?
A typical home curry serving of 50 to 75 g gives about 9 to 15 g of protein, with roughly 130 to 225 kcal. That is what each person gets when a family of four shares a 250 g pack in palak paneer or matar paneer. Restaurant portions are often larger, and the gravy adds its own calories. A plate of paneer tikka made from 100 g of paneer brings you close to 20 g of protein. To see how any of these fits your daily need, the protein calculator turns your weight and goal into a target range.
How many calories and how much fat does paneer have?
Full-fat paneer carries roughly 260 to 300 kcal per 100 g, with about 20 to 25 g of fat and only 1 to 4 g of carbohydrate. That means around two thirds of its calories come from fat, much of it saturated milk fat. This is the part people overlook when they treat paneer as a lean protein. It is not a problem in itself, since milk fat is part of a normal Indian diet. It simply means paneer is a protein-and-fat food rather than a pure protein one, and portion size matters more than it does with dal or chicken breast.
Does low-fat paneer have more protein?
Yes, per 100 g it usually does. Low-fat paneer is made from toned or skimmed milk, so there is less fat in the curd, protein makes up more of the weight, and the calories drop noticeably. FSSAI's standards treat low-fat paneer as a distinct product with a much lower fat limit, so the term on a label is regulated. The trade-off is texture: low-fat paneer is firmer, turns rubbery if overcooked and soaks up gravy less readily. Read the nutrition panel, because protein and calorie figures differ between brands more than the name suggests.
Is homemade paneer different from packaged paneer?
Mainly in water content and fat. Homemade paneer from full-cream milk, pressed lightly, is often softer and wetter than a commercial block, so it may carry slightly less protein per 100 g, though the protein per litre of milk is the same. A litre of full-cream milk usually yields roughly 150 to 200 g of paneer. Packaged paneer is pressed to a consistent moisture level and carries a label, which helps anyone tracking intake. Buy from a trustworthy source: cheaper analogue products made partly with vegetable fat are sold in some markets, and their protein can be lower.
Does buffalo milk paneer have more protein than cow milk paneer?
Per litre of milk, yes; per 100 g of paneer, not by much. Buffalo milk has more fat and more total solids than cow milk, so it gives a bigger yield and a softer, richer paneer. Because much of that extra is fat, buffalo-milk paneer tends to be a little higher in fat and calories per 100 g, while its protein per 100 g is broadly similar. Cow-milk paneer is firmer and slightly leaner. Many packaged brands use standardised milk rather than milk from a single animal, so the label is a better guide than the animal pictured on it.
Does cooking paneer destroy its protein?
No. Heat changes the shape of protein molecules, which is why paneer firms up on a hot tawa, but the amino acids remain and the body digests them just as well. What cooking changes is the fat. Frying paneer cubes before they go into a gravy lets them absorb some oil, and a curry finished with butter, cream or cashew paste can double the calories of the paneer alone. Grilling, air-frying, or crumbling it into paneer bhurji with a teaspoon of oil keeps the dish much closer to the paneer's own numbers.
Keeping a dish close to the paneer's own numbers
Cooking does not harm the protein. What surrounds the paneer decides whether the dish is light or heavy.
Choose the grade for the job
Low-fat paneer carries more protein and fewer calories per 100 g, but it is firmer, turns rubbery if overcooked and takes up gravy less readily.
Weigh the block once
A family of four sharing a 250 g pack takes 50 to 75 g each, which comes to roughly 9 to 15 g of protein a head.
Skip the frying step
Cubes fried before they go into the gravy soak up oil. Grilling, air-frying or crumbling it into bhurji with a teaspoon of oil keeps the dish close to the paneer's own figures.
Watch what finishes the gravy
Butter, cream or cashew paste can double the calories of the paneer sitting in it.
Keep the portion honest
A measured serving with plenty of vegetables beside it is a different dish from 200 g in a rich gravy, which can reach 700 kcal or more.
How does paneer compare with tofu, eggs, chicken and dal?
Per 100 g, full-fat paneer at 18 to 20 g of protein is ahead of whole eggs (about 13 g), firm tofu (roughly 8 to 17 g, depending on firmness) and cooked dal (about 6 to 9 g), and behind cooked chicken breast (about 30 g). Per calorie the picture changes: full-fat paneer gives only about 6 to 7 g of protein per 100 kcal, similar to dal, while chicken breast and firm tofu give considerably more. For the full range of options and how to combine them through the day, see the guide to vegetarian protein sources.
| Food | Protein per 100 g |
|---|---|
| Cooked chicken breast | about 30 g |
| Full-fat paneer | 18 to 20 g |
| Firm tofu | roughly 8 to 17 g |
| Whole eggs | about 13 g |
| Cooked dal | about 6 to 9 g |
Per calorie the order changes: paneer gives only about 6 to 7 g per 100 kcal, similar to dal, while chicken breast and firm tofu give more.
Is paneer good for weight loss?
It can be, in measured portions. Protein is the most filling of the macronutrients, and a 50 to 75 g serving of paneer at a meal helps many people stay satisfied for longer. The risk lies in quantity and cooking method: 200 g of paneer in a rich gravy can reach 700 kcal or more before the naan arrives. Low-fat paneer, grilled or dry preparations and plenty of vegetables alongside keep it useful. How much protein actually helps with fat loss is a separate question, covered in the post on protein for weight loss.
Is paneer good for muscle gain?
Yes, it is one of the more practical vegetarian options. Sports nutrition guidance, such as the International Society of Sports Nutrition's position stand, suggests around 1.4 to 2.0 g of protein per kg of body weight a day for people building muscle, spread across meals of roughly 20 to 40 g each. A 100 g portion of paneer covers much of one such meal. Because casein digests slowly, some lifters eat paneer at night; studies of casein taken before sleep suggest it supports overnight muscle repair, although they used casein drinks rather than paneer. Its calories also help people who struggle to gain weight.
How much calcium is in paneer?
A useful amount, though the figure varies more than protein does. Food tables and packaged labels list anywhere from about 200 mg to over 400 mg per 100 g, depending on how the milk was curdled and how much whey was pressed out; acid curdling leaves some calcium behind in the whey. Against the ICMR-NIN 2020 recommended allowance of 1,000 mg a day for adults, a 75 g serving contributes a meaningful share without covering the day. Milk, curd and other calcium-rich foods have to supply the rest.
Who should be careful with paneer?
People with chronic kidney disease may need to restrict protein and phosphorus, and paneer contributes both, so their portions should follow a nephrologist's or renal dietitian's advice rather than gym norms. Those with high LDL cholesterol are often advised to switch to low-fat paneer because of the saturated fat. Lactose intolerance is less of a problem than with milk, since most of the lactose drains away in the whey, and many people who react to a glass of milk manage paneer comfortably. A true milk protein allergy is different: paneer then has to be avoided entirely.
Planning protein for active people
Working out how much protein an athlete or gym member needs, and how to deliver it from Indian vegetarian foods without excess calories, is a core sports nutrition skill. NNWA's Sports Nutrition course covers energy and macros, fuelling performance, recovery nutrition, body composition, hydration and supplements, and sport-specific planning. The course lasts six weeks at an intermediate level. Its fee is 9,999 rupees against a listed original of 14,999, with the option of 1,667 rupees a month by EMI, and it carries NNWA certificates.
The short answer
Full-fat paneer gives about 18 to 20 g of protein per 100 g, alongside 260 to 300 kcal and 20 to 25 g of fat. A curry serving of 50 to 75 g provides 9 to 15 g. Low-fat paneer improves the protein-to-calorie ratio, cooking does not harm the protein, and the oil, butter and cream around the paneer decide whether a dish is light or heavy. Count it as protein with fat attached, and portion it with that in mind.