Calories in Paneer: per serving and per 100 g
By The DietGhar Team. Nutrition values checked 13 October 2026.
A serving of paneer (50 g, about 4 to 5 cubes) has 133 kcal, with 9.2 g protein, 0.6 g carbohydrate and 10.4 g fat. Per 100 g it comes to 265 kcal. That is 6.9 g of protein for every 100 kcal you eat.
Nutrition table
| Nutrient | Per serving (50 g) | Per 100 g |
|---|---|---|
| Calories | 133 kcal | 265 kcal |
| Protein | 9.2 g | 18.3 g |
| Carbohydrate | 0.6 g | 1.2 g |
| Fat | 10.4 g | 20.8 g |
| Fibre | 0 g | 0 g |
Serving: 50 g, about 4 to 5 cubes. Source below, checked 13 October 2026.
What one serving looks like
Fifty grams of paneer is four or five small cubes, about the size of two thumbs side by side. A typical shop block of 200 g is four of these.
Where it fits in a 1,200 to 1,600 kcal day
At 133 kcal, one serving is about 8 percent of a 1,600 kcal day and about 11 percent of a 1,200 kcal day. Paneer is the go-to vegetarian protein, but it is also a high fat food. One serving a day fits a 1,400 kcal plan well; three servings starts to dominate it.
Your own number depends on your height, weight, age and activity, so use the calorie calculator to find it, or read our guide to the calories in popular Indian foods.
See how protein-rich foods fit a full day in the high protein Indian diet chart. Similar foods: Full cream milk, Palak paneer and Chaas (buttermilk).
How cooking changes the number
Raw or lightly grilled paneer keeps the number as shown. Fried paneer and paneer in cream gravies add a lot of oil and cream on top.
A swap to try
Try Soya chunks. Soya chunks give more protein for fewer calories and cost less, though the texture is different. Soya chunks (30 g dry, about 1 small katori cooked) comes to 98 kcal, which is 35 kcal less than 133 for paneer.
Who might want to watch it
People with high cholesterol or a fatty liver are often asked to limit full fat dairy. Check with your doctor. The values come from an older NIN table, so shop paneer may differ.
This page is general nutrition information, not medical advice. If you have a medical condition, your doctor decides what you eat and how much.
Compare with similar foods
| Food | Serving | kcal | Protein |
|---|---|---|---|
| Soya chunks | 30 g dry, about 1 small katori cooked | 98 | 15.4 g |
| Full cream milk | 1 glass, 200 ml, about 206 g | 126 | 6.5 g |
| Palak paneer | 1 katori, about 150 g | 152 | 8.1 g |
| Chaas (buttermilk) | 1 glass, 200 ml, about 205 g | 82 | 6.8 g |
| Sweet lassi | 1 glass, about 250 ml | 199 | 6.8 g |
| Curd (dahi) | 1 katori, about 100 g | 61 | 3.5 g |
Keep going
Sources and last checked
Last checked 13 October 2026. Values are taken straight from the source record below, then scaled to the serving.
- Paneer, Nutritive Value of Indian Foods, ICMR National Institute of Nutrition (NIN), Hyderabad
These are averages. Packaged and restaurant versions differ, and the USDA tables describe foods as sold and cooked in the United States, so Indian home cooking can vary.
