💡 Quick Answer
100 g of regular full-fat paneer has about 305 kcal, 18.9 g protein and 25 g fat (IFCT 2017). A 10 g cube is about 30 kcal, a 50 g serving about 150 kcal and a 200 g pack about 610 kcal. Low-fat paneer is roughly 160–220 kcal per 100 g. In dishes, the gravy decides the number: home palak paneer is about 250 kcal a katori, restaurant paneer butter masala 400–550.
- Nearly three quarters of paneer's calories come from fat.
- Weigh paneer raw: a cube is about 10 g, a "piece" of tikka about 15–20 g.
- Low-fat paneer saves roughly 100–140 kcal per 100 g.
- Tikka and bhurji are the leanest ways to eat it; butter masala and shahi paneer the richest.
Portion calculator
100 g of full-fat paneer ≈ 18.9 g protein · 305 kcal
Scaled from the figures on this page. Brands and recipes vary.
Counting calories? Snap a photo of your paneer dish and the UltraFit360 app logs the paneer, gravy and oil against your daily target. Get UltraFit360 on the App Store or Google Play.
Paneer is the protein most vegetarian gym-goers in India lean on, and it is a good one. The problem is calories. Weight for weight, regular paneer has more fat than protein, so a "healthy" paneer dish can easily become the biggest calorie item of your day. This guide gives the numbers per 100 g, per cube and per serving of the dishes you actually eat.
Calories in Paneer Per 100 g, Per Cube and Per Pack
The Indian Food Composition Tables (IFCT 2017, ICMR-NIN) list full-fat paneer at about 18.9 g protein, 25 g fat and roughly 300–305 kcal per 100 g. Packaged brands are in the same range. Low-fat and "high-protein" paneer, made from toned or skimmed milk, varies more; the values below are typical of brand labels. Protein figures match our protein in paneer guide.
| Paneer (raw) | Weight | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Full-fat paneer, 100 g | 100 g | ~305 kcal | ~18.9 g | ~25 g | ~1–3 g |
| 1 small cube | ~10 g | ~30 kcal | ~1.9 g | ~2.5 g | ~0.2 g |
| 1 tikka piece | ~15–20 g | ~45–60 kcal | ~2.8–3.8 g | ~3.8–5 g | <0.5 g |
| 1 serving (4–5 cubes) | ~50 g | ~150 kcal | ~9.4 g | ~12.5 g | ~1 g |
| Full 200 g pack | 200 g | ~610 kcal | ~37.8 g | ~50 g | ~3–5 g |
| Malai paneer (Amul label), 100 g | 100 g | ~312 kcal | ~20 g | ~24 g | ~2 g |
| Low-fat paneer, 100 g (typical pack) | 100 g | ~160–220 kcal (often ~190) | ~20–25 g (often ~22) | ~6–12 g | ~3–5 g |
| Homemade paneer from full-cream milk, 100 g | 100 g | ~220–290 kcal | ~14–18 g | ~15–22 g | ~2–3 g |
Basis: IFCT 2017 (ICMR-NIN) for full-fat paneer; Amul Malai Paneer label; low-fat values are typical of Indian brand labels and vary, so check your pack. Homemade paneer is an estimate: softer, wetter paneer has fewer calories and less protein per 100 g. Cube sizes assume a 200 g block cut into about 20 cubes.
The key number to remember: about 3 kcal per gram for regular paneer. That makes it easy to estimate any portion if you weigh it once.
Calories in Paneer Dishes
Once paneer goes into a dish, the oil, butter, cream and cashew paste often add as many calories as the paneer itself. These are per-serving estimates for typical home and restaurant versions, with the home recipe stated.
| Dish | Home recipe (per serving) | Home | Protein (home) | Restaurant |
|---|---|---|---|---|
| Paneer bhurji | 100 g paneer, 1½ tsp oil, 60 g onion and tomato | ~390 kcal | ~20 g | ~450–550 kcal |
| Paneer tikka (6 pieces) | 100 g paneer, 2 tbsp curd marinade, 1 tsp oil, peppers and onion | ~385 kcal | ~20 g | ~450–550 kcal (8 pieces) |
| Palak paneer (1 katori, 150 g) | 60 g paneer, 60 g spinach, 1 tsp oil, onion and tomato | ~250 kcal | ~13 g | ~300–400 kcal |
| Matar paneer (1 katori) | 50 g paneer, 40 g peas, 1 tsp oil, tomato gravy | ~250 kcal | ~11.5 g | ~300–400 kcal |
| Kadai paneer (1 katori) | 60 g paneer, capsicum, onion, 1½ tsp oil | ~280 kcal | ~12.5 g | ~350–450 kcal |
| Paneer butter masala (1 katori) | 60 g paneer, 1 tsp butter, 1 tbsp cream, 5 g cashew, tomato gravy | ~310 kcal | ~12 g | ~400–550 kcal |
| Shahi paneer (1 katori) | Paneer in a cream, cashew and khoya gravy | ~330–380 kcal | ~12 g | ~450–600 kcal |
| Paneer pakora (4 pieces) | 60 g paneer in besan batter, deep-fried | ~330–370 kcal | ~15 g | ~350–450 kcal |
Calculated from IFCT 2017 paneer and USDA FoodData Central values for oil and ghee (about 45 kcal per tsp), butter (about 36 kcal per tsp), fresh cream (about 30–35 kcal per tbsp at 25% fat), cashew (about 29 kcal per 5 g), curd, spinach and peas. Restaurant ranges are estimates: kitchens differ a lot in how much butter and cream they use.
Notice the spread. Six pieces of home paneer tikka and a katori of restaurant paneer butter masala can contain about the same amount of paneer, yet the restaurant curry can carry 150–250 kcal more, almost all from fat.
Full-Fat vs Low-Fat Paneer
Low-fat paneer is one of the easiest swaps for anyone losing fat on a vegetarian diet. Per 100 g it typically saves 100–140 kcal and often gives a little more protein, because removing fat leaves more room for protein in the same weight.
- Taste and texture: it is firmer and can turn rubbery if overcooked. It works best in bhurji, tikka and dishes where it cooks briefly.
- Label check: "malai" usually means a soft, full-fat paneer, not a lighter one. Look for "low fat", "lite" or "high protein" and check the fat line.
- Homemade: making paneer from toned milk gives a lower-fat result than full-cream milk, but yield is lower and texture softer.
For a wider look at vegetarian protein options, our paneer vs tofu comparison covers calories, protein and cost side by side.
Is Paneer Good for Weight Loss?
Paneer can absolutely be part of a fat-loss diet. It is filling, its protein is mostly slow-digesting casein, and it fits into almost any Indian meal. The catch is calorie density: regular paneer gives only about 6 g of protein per 100 kcal, versus about 19 g for chicken breast. Getting 100 g of protein from paneer alone would cost about 1,600 kcal.
- Keep portions to 50–100 g of regular paneer a day, or use low-fat paneer.
- Choose dry preparations: tikka, bhurji with a measured teaspoon of oil, or raw cubes with chaat masala.
- Mix your protein: combine paneer with leaner sources such as curd, dal and soya chunks.
- Treat gravy dishes as occasional: paneer butter masala and shahi paneer are fine once in a while; just log them honestly.
How It Fits Your Goal
Fat loss: 75 g of low-fat paneer as tikka (with a curd marinade and 1 tsp oil), a big salad and two medium phulkas is about 430 kcal with 24 g protein. A katori of home palak paneer with a katori of plain dal and two phulkas lands near 550 kcal with about 26 g protein. Skip the cream and butter finish when you cook at home.
Muscle gain: 100–150 g of paneer a day is a practical part of a vegetarian bulk. Paneer bhurji with two parathas or paneer stuffed rotis make easy high-calorie, high-protein meals; see calories in paratha and our lean bulk diet plan. For breakfast ideas, try our high-protein Indian breakfasts.
Compare paneer with other staples like eggs and rajma, or see everything at once in the Indian food calories and protein chart. Set your targets with the calorie calculator and protein calculator.
Sources: IFCT 2017 (ICMR-NIN) for paneer, curd and pulses; USDA FoodData Central for oil, ghee, butter, cream, cashew, spinach and peas; Amul and other brand labels for packaged paneer. Dish values are calculated for the stated recipes and are estimates.
Frequently Asked Questions
How many calories are in 100 g of paneer?
Regular full-fat paneer has about 305 kcal per 100 g, with 18.9 g protein and about 25 g fat (IFCT 2017). Low-fat or high-protein paneer is usually 160 to 220 kcal per 100 g, depending on the brand.
How many calories are in 1 piece of paneer?
A typical 10 g cube cut from a 200 g block has about 30 kcal and 1.9 g protein. A larger tikka piece of 15 to 20 g has about 45 to 60 kcal before oil and marinade.
How many calories are in 200 g of paneer?
About 610 kcal and 38 g protein for regular full-fat paneer, or roughly 320 to 440 kcal for low-fat paneer.
How many calories are in paneer bhurji?
A home bhurji made with 100 g of paneer, 1.5 teaspoons of oil, onion and tomato is about 390 kcal with 20 g protein. Restaurant bhurji with butter is often 450 to 550 kcal.
How many calories are in palak paneer?
A 150 g katori of home palak paneer with about 60 g of paneer and 1 teaspoon of oil is about 250 kcal and 13 g protein. Restaurant palak paneer with cream is usually 300 to 400 kcal per katori.
Is paneer good for weight loss?
In moderate amounts, yes. Paneer is filling and gives complete protein, but it is high in fat, so 50 to 100 g a day of regular paneer or a low-fat paneer works best on a fat-loss diet. Grill it or make bhurji with little oil rather than eating it in rich gravies.
Does frying paneer add calories?
Yes. Pan-frying 100 g of paneer typically absorbs 1 to 2 teaspoons of oil, adding 45 to 90 kcal. Deep-fried paneer pakoras add far more because of the batter and the oil it soaks up.
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