Indian food calories
Calories in Paneer
Calories, protein, carbs and fat in paneer, by home portion and per 100 g, from the Indian Food Composition Tables 2017.
One piece here is 25 g, so 4 pieces is 100 g of paneer. Paneer made from toned milk has less fat than full cream paneer.
Made with: paneer 25 g.
Also called: cottage, cheese, chhena.
Calories in paneer by portion
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 piece (25 g) | 76 kcal | 4.7 g | 0.6 g | 6.2 g |
| 2 pieces (25 g) | 153 kcal | 9.4 g | 1.2 g | 12 g |
| 4 pieces (25 g) | 306 kcal | 19 g | 2.4 g | 25 g |
| 8 pieces (25 g) | 612 kcal | 38 g | 4.8 g | 50 g |
| 100 g | 306 kcal | 19 g | 2.4 g | 25 g |
Common combos with paneer
| Plate | Calories | Protein |
|---|---|---|
| 100 g paneer (4 pieces) | 306 kcal | 19 g |
| 1 katori paneer bhurji | 282 kcal | 14 g |
| 1 katori palak paneer | 221 kcal | 10 g |
Add up your whole plate
Pick paneer and everything else you ate, change the katori or roti size, and see the total calories and protein for the meal. Free, 470+ Indian dishes.
Make it personal
Want a full week of meals built around food like this, sized for your body and goal? The Groteins Diet Plan Generator makes a 7 day Indian diet plan PDF in katori and roti portions.
Frequently asked questions
How many calories are in 1 piece (25 g)?
1 piece (25 g) has about 76 kcal, with 4.7 g protein, 0.6 g carbs and 6.2 g fat (IFCT 2017).
How many calories are in 100 g of paneer?
100 g of paneer has about 306 kcal and 19 g protein.
How much protein is in paneer?
1 piece (25 g) gives about 4.7 g protein. For a full meal total, add everything on your plate in the free Groteins calorie calculator.
Source: Indian Food Composition Tables 2017 (ICMR-NIN). Values are for home style cooking with a normal amount of oil, and a katori of 150 ml. Real values change with recipe and portion size. This is general information, not medical advice.