Calories in paneer
Also known as cottage cheese, indian cheese
Paneer is the food people reach for when they want protein without meat, and it genuinely delivers: 18.3 g per 100 g puts it ahead of most vegetarian options.
It is also calorie-dense, because the protein and the fat arrive together. That is not a warning — it is simply what paneer is, and it explains why 100 g of paneer carries more than twice the calories of 100 g of dal despite both being “the protein”.
Paneer calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 piecethe size we see most often | 75 g | 199 | 13.7g | 2.6g | 15.6g | 0g |
| 100 gthe standard reference weight | 100 g | 265 | 18.3g | 3.4g | 20.8g | 0g |
| 2 pieces | 150 g | 398 | 27.5g | 5.1g | 31.2g | 0g |
| A generous serving | 200 g | 530 | 36.6g | 6.8g | 41.6g | 0g |
Per 100 g: 265 cal · 18.3 g protein · 3.4 g carbs · 20.8 g fat · 0 g fibre
Why one number isn't enough
Logged portions cluster around a 75 g piece, though paneer is usually eaten as part of a dish rather than on its own.
Paneer is rarely eaten plain, which makes it harder to portion than dal or rice. What lands on your plate is usually paneer in a gravy, and the gravy carries its own calories.
If you are logging paneer butter masala or shahi paneer, log the dish. These figures are for the paneer itself.
What actually changes the number
The gravy it arrives in
Paneer butter masala and shahi paneer are built on cream, butter and cashew. The paneer may be a minority of the calories in the bowl. Log the dish, not the cubes.
Fried versus fresh
Pan-frying or deep-frying paneer before it goes into a dish adds oil that the cubes hold onto. Fresh paneer straight into a sabzi carries noticeably less.
Full-fat versus low-fat
These figures are for standard full-fat paneer. Low-fat and toned-milk paneer carry less fat and therefore fewer calories, while keeping most of the protein.
Reading the macros
18.3 g of protein per 100 g, with almost no carbohydrate. Among widely available vegetarian foods, very little matches that density.
It carries no fibre at all, so paneer pairs naturally with dal or a vegetable sabzi rather than standing alone.
Paneer vs dal for protein, at similar calories
Comparing per 100 g flatters paneer. Comparing at similar calories is the fairer question.
| Calories | Protein | Fibre | |
|---|---|---|---|
| 100 g paneer | 265 | 18.3g | 0g |
| 1 bowl dal | 200 | 12g | 8g |
| 1 large roti | 240 | 7.8g | 8.7g |
For roughly comparable calories, paneer delivers the most protein, dal brings fibre that paneer has none of, and roti sits behind both on protein while carrying the most fibre. Most thalis use all three, which is the actual answer.
FAQs
How much protein is in 100 g of paneer?
About 18.3 g, along with 265 calories and 20.8 g of fat. A single 75 g piece carries roughly 13.7 g of protein.
Is paneer or dal better for protein?
Paneer is denser — more protein per gram and per bite. Dal brings fibre that paneer has none of, and costs fewer calories for the same protein. Most Indian meals use both, and that combination works better than either alone.
Does paneer in gravy have the same calories?
No. Paneer butter masala and similar dishes are built on cream and butter, so the gravy can carry more calories than the paneer does. Log the dish rather than the cubes.
Related foods
Figures come from the LogMyPlate food database and are estimates for typical preparations. They are not medical advice. Last updated 2026-08-18.