How many calories are in Paneer?
Paneer contains 145 calories per serving (7% of the 2,000 kcal daily value), with 11.2g fat, 1.2g carbs, and 9.3g protein. This nutritional data is based on AI-powered meal analysis by SimpliFit.
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How many calories and nutrients are in Paneer
Nutritional value of Paneer per 100 grams
What's inside Paneer
| Ingredient | Amount | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| paneer | 50g | 290 kcal | 18.6g | 22.4g | 2.4g |
Where do the calories in Paneer come from
How Paneer fits into your daily diet
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 145 kcal | 7% |
| Protein | 9.3g | 19% |
| Fat | 11.2g | 17% |
| Carbs | 1.2g | 0% |
Based on a 2,000 kcal daily reference diet.
How long it takes to burn off the calories from Paneer
Estimates for a 70 kg (154 lb) person. Actual values vary by body weight and intensity.
Common questions about Paneer
How many calories are in Paneer?
A full serving of Paneer contains approximately 145 kcal. The total serving weighs about 50g. Per 100 grams, that works out to 290 kcal.
Is Paneer good for weight loss?
Paneer has a high calorie density at 290 kcal per 100g. If you are watching your weight, keep portions small and balance it with lower-calorie foods throughout the day.
How much protein is in Paneer?
A serving of Paneer provides about 9.3g of protein from a total serving weight of 50g. That is 18.6g of protein per 100g, which covers roughly 19% of the recommended daily intake of 50g.
What is the easiest way to track Paneer calories?
The easiest way to track Paneer is with SimpliFit. Just snap a photo of your meal and the AI instantly estimates calories and macros — no manual searching or barcode scanning required.
How does Paneer compare to similar meals?
| Meal | Weight | Calories | Protein | compared to this |
|---|---|---|---|---|
| Paneer | 250g | 650.0 | 40g | +505 kcal, more protein |
| Paneer | 30g | 78.0 | 5.4g | -67 kcal, less protein |
| Paneer Pakora | 90g | 270.0 | 18g | +125 kcal, more protein |
| Paneer | 100g | 265.0 | 18.3g | +120 kcal, more protein |
| Paneer | 40g | 104.0 | 6.8g | -41 kcal, less protein |