Milk and dairy · IFCT 2017
Paneer: nutrition per 100 g
Per 100 g, paneer gives 258 kcal, 18.9 g protein, 14.8 g fat and 476 mg calcium, according to IFCT 2017. Its calcium ranks 11th of 242 foods and covers about 48 per cent of an adult's daily requirement, and its protein is the highest of the three dairy foods in the tables, which is why paneer carries so much of vegetarian India's protein.
About paneer
Paneer is fresh cheese made by curdling hot milk with lemon juice, vinegar or sour whey, then draining and pressing the curds into a block. It is not aged or salted, so it stays soft and mild. Punjab made it famous, but it is now cooked across the country. IFCT 2017 records it as chhena in Hindi and Odia, chena in Bengali, palkatti in Malayalam, paalavirugudu in Telugu, chaman in Kashmiri and channa in Manipuri.
The unpressed version, chhena, is the base of Bengal's rasgulla and sandesh and Odisha's chhena poda. Pressed paneer goes into palak paneer, matar paneer, kadai paneer, paneer tikka, paneer bhurji, malai kofta and stuffed parathas, and Kashmir cooks its own chaman in a turmeric and milk gravy called chaman kaliya.
Paneer made at home from toned milk is softer and leaner than the firm, full-fat blocks sold in shops, and the fat figure on the label tells you which kind you have. Malai paneer is richer still. The whey left after making paneer is not waste: many cooks use it to knead roti dough or cook dal, which keeps some of its protein and minerals in the meal.
What paneer brings to a meal
- 01
Vegetarian protein
Paneer has 18.9 g protein per 100 g, 1st of 3 dairy foods and 58th of 257 foods in IFCT 2017. 100 g meets about 35 per cent of a man's daily requirement and 41 per cent of a woman's, and milk protein is complete.
- 02
Calcium near the top
At 476 mg calcium per 100 g, paneer ranks 11th of 242 foods. Pressing concentrates the milk solids, so paneer holds about four times the calcium of the same weight of milk.
- 03
Zinc and folate
Paneer gives 2.74 mg zinc and 93 micrograms of folate per 100 g, ranking 1st and 2nd among the dairy foods. The zinc covers about 16 per cent of a man's daily need.
- 04
Rich in saturated fat
It carries 14.8 g fat per 100 g, of which 8.85 g is saturated. That is why 100 g also brings 258 kcal, about 12 per cent of a man's daily energy.
Paneer nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 258 kcal | 12% | 16% |
| Protein | 18.9 g | 35% | 41% |
| Carbohydrate (available) | 12.4 g | ||
| Dietary fibre | 0 g | ||
| Free sugars | 11.6 g | ||
| Total fat | 14.8 g | ||
| Water | 52 g | ||
| Fats | |||
| Saturated fat | 8.85 g | ||
| Monounsaturated fat | 4.3 g | ||
| Polyunsaturated fat | 0.44 g | ||
| Omega-3 (alpha-linolenic acid) | 233 mg | ||
| Minerals | |||
| Calcium | 476 mg | 48% | 48% |
| Iron | 0.9 mg | 5% | 3% |
| Zinc | 2.74 mg | 16% | 21% |
| Magnesium | 27 mg | 6% | 7% |
| Phosphorus | 330 mg | ||
| Potassium | 64 mg | ||
| Sodium | 18 mg | ||
| Copper | 0.1 mg | ||
| Selenium | 23.1 µg | ||
| Vitamins | |||
| Beta-carotene | 4 µg | ||
| Thiamine (B1) | 0.02 mg | 1% | 1% |
| Riboflavin (B2) | 0.1 mg | 4% | 4% |
| Niacin (B3) | 0.13 mg | 1% | 1% |
| Vitamin B6 | 0.04 mg | 2% | 2% |
| Folate (B9) | 93 µg | 31% | 42% |
| Vitamin E (alpha-tocopherol) | 0.02 mg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Paneer: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/milk-and-dairy/paneer/
Where paneer sits among Indian foods
Ranked per 100 g against the other 2 milk and dairy and every food in the tables.
| Nutrient | Per 100 g | In milk and dairy | Among all foods |
|---|---|---|---|
| Protein | 18.9 g | 1st of 3 | 58th of 243 |
| Iron | 0.9 mg | 2nd of 3 | 140th of 242 |
| Calcium | 476 mg | 2nd of 3 | 11th of 242 |
| Zinc | 2.74 mg | 1st of 3 | 39th of 243 |
| Magnesium | 27 mg | 2nd of 3 | 151st of 242 |
| Potassium | 64 mg | 3rd of 3 | 241st of 243 |
| Folate (B9) | 93 µg | 2nd of 3 | 29th of 197 |
| Beta-carotene | 4 µg | 3rd of 3 | 120th of 160 |
How paneer is eaten
- Palak paneer: cubes of paneer simmered in a spiced spinach puree, a classic with roti.
- Paneer bhurji: crumbled paneer cooked with onion, tomato, green chilli and turmeric, quick and high in protein.
- Paneer tikka: cubes marinated in curd and spices, then grilled or roasted in a tandoor.
- Chhena sweets: soft unpressed chhena kneaded and shaped into rasgulla or sandesh in Bengal and Odisha.
- Paneer paratha: grated paneer with coriander and chilli stuffed into whole wheat dough.
Recipes in the NNWA database that use it
Cooked dishes that use it, with calories per serving
Calories in Kadai Paneer
344 kcal in 1 bowl of kadai paneer.
Calories in Matar Paneer
374 kcal in 1 bowl of matar paneer.
Calories in Palak Paneer
230 kcal in 1 bowl of palak paneer.
Calories in Paneer Butter Masala
228 kcal in 1 bowl of paneer butter masala.
Calories in Paneer Kathi Roll
424 kcal in 1 paneer kathi roll.
Calories in Paneer Paratha
224 kcal in 1 paneer paratha.
Calories in Paneer Tikka
412 kcal in 1 plate of paneer tikka.
Before you plan around it
Paneer's protein comes with a fair amount of saturated fat, 8.85 g per 100 g, so restaurant dishes cooked in butter and cream can carry far more fat than the paneer alone. Grilling, bhurji with little oil, or adding it to vegetables keeps it lighter. Loose paneer sold in markets is sometimes adulterated with starch or made from synthetic milk, so buy from a trusted dairy or a sealed pack. Fresh paneer spoils quickly; keep it in water in the fridge and use it within a few days. The carbohydrate figure IFCT 2017 gives for paneer looks high for a drained cheese.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about paneer
How much protein is in paneer?
IFCT 2017 lists 18.9 g protein per 100 g of paneer, the most of the three dairy foods in the tables. In paneer terms, that is about 35 per cent of a man's daily protein and 41 per cent of a woman's. Milk protein is complete, so paneer needs no pairing to balance it.
Is paneer good for calcium?
Yes. Paneer has 476 mg calcium per 100 g in IFCT 2017, 11th of 242 foods and about 48 per cent of an adult's daily requirement. It is one of the richest everyday calcium sources for vegetarians.
Is paneer fattening?
Paneer has 258 kcal and 14.8 g fat per 100 g, so it is energy-dense. Eaten in sensible portions with vegetables, it fits a balanced diet. Heavy gravies with cream and butter, and deep-fried paneer pakoras, add much more.
How can you check if paneer is pure?
A simple home test is to boil a small piece in water, cool it and add a few drops of iodine tincture. If it turns blue, starch has been added. Buying from a trusted dairy or a sealed pack from a known brand is the safest approach.
Related foods and tables
Milk
Nutrition per 100 g, from IFCT 2017.
Khoa (mawa)
Nutrition per 100 g, from IFCT 2017.
Ghee
Nutrition per 100 g, from IFCT 2017.
Spinach
Nutrition per 100 g, from IFCT 2017.
Soya bean
Nutrition per 100 g, from IFCT 2017.
Paneer vs Chicken breast
Side by side, per 100 g.
Paneer vs Egg
Side by side, per 100 g.
Soya bean vs Paneer
Side by side, per 100 g.
How Much Protein Is in 100 g of Paneer, and in a Normal Serving?
The portion-by-portion answer, in the NNWA journal.
Protein content of Indian foods
Every food in the tables, ranked by protein per 100 g.
Iron content of Indian foods
Every food in the tables, ranked by iron per 100 g.
Calcium content of Indian foods
Every food in the tables, ranked by calcium per 100 g.
All milk and dairy
3 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.