Paneer Protein per 100g: Full Nutrition & Comparisons
Short answer: 100g of regular full-fat paneer has about 18g protein, and 100g of low-fat paneer has about 24g protein. The catch is the fat — regular paneer packs 20g of it, most of it saturated. Here's the full breakdown and how paneer stacks up against soya chunks and chicken breast.
Regular paneer nutrition (per 100g)
| Macro | Per 100g |
|---|---|
| Protein | 18 g |
| Fat | 20 g |
| Carbs | 1.2 g |
| Calcium | 208 mg |
| Calories | 265 kcal |
Values based on typical Indian full-fat cow-milk paneer (Amul, Mother Dairy). Buffalo-milk paneer runs slightly higher in fat.
Low-fat paneer nutrition (per 100g)
| Macro | Per 100g |
|---|---|
| Protein | 24 g |
| Fat | 6 g |
| Carbs | 1.5 g |
| Calcium | 220 mg |
| Calories | 150 kcal |
Low-fat paneer is made from toned or double-toned milk — same protein density, ~70% less fat, ~45% fewer calories.
Paneer vs soya chunks vs chicken breast
| Food (per 100g) | Protein | Calories | Note |
|---|---|---|---|
| Low-fat paneer | 24 g | 150 kcal | Best protein-to-calorie ratio among paneers |
| Regular paneer | 18 g | 265 kcal | High protein but ~70% calories from fat |
| Soya chunks (dry) | 52 g | 345 kcal | Highest plant protein density |
| Chicken breast | 31 g | 165 kcal | Leanest complete animal protein |
| Tofu (firm) | 12 g | 144 kcal | Lower protein than paneer, similar texture |
What Indian lifters usually get wrong
Weigh raw, not cubed
Paneer barely changes weight when cooked — 100g raw is roughly 100g on the plate. Weigh before adding to gravy so the fat you add later doesn't inflate the log.
Low-fat isn't always low-fat
Most 'malai paneer' sold loose is full-fat. Only packaged low-fat / paneer tikka blocks (Amul, Mother Dairy, Milky Mist Lite) hit the ~24g protein, 6g fat mark.
Protein quality is high
Paneer is casein-dominant — a slow-digesting complete protein with all essential amino acids. Great pre-bed for lifters.
Not a chicken breast replacement 1-for-1
For the same protein hit, regular paneer costs ~60% more calories than chicken breast. If you're cutting, switch to low-fat paneer or halve the portion and top up with dal.
How much paneer per day?
For most adults, 100–200g of paneer per day is a reasonable ceiling. If you're going high (150g+), pick low-fat — otherwise the saturated-fat load starts crowding out the rest of your day. Pair paneer with a lower-fat protein (egg whites, dal, chicken breast) so your daily fat doesn't drift past 30% of calories.
Track paneer accurately in Calibrate
Calibrate separates full-fat and low-fat paneer in its Indian food database — so a bowl of paneer bhurji doesn't quietly cost you 400 extra calories.
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