How many calories are in Paneer?
Paneer contains 98 calories per serving (5% of the 2,000 kcal daily value), with 4.3g fat, 3.4g carbs, and 11g 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 (Indian cottage cheese) | 50g | 196 kcal | 22g | 8.6g | 6.8g |
Where do the calories in Paneer come from
How Paneer fits into your daily diet
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 98 kcal | 5% |
| Protein | 11g | 22% |
| Fat | 4.3g | 7% |
| Carbs | 3.4g | 1% |
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 98 kcal. The total serving weighs about 50g. Per 100 grams, that works out to 196 kcal.
Is Paneer good for weight loss?
Paneer has a moderate calorie density at 196 kcal per 100g. It can fit into a weight loss diet when eaten in sensible portions. Pair it with vegetables or a salad to add volume without many extra calories.
How much protein is in Paneer?
A serving of Paneer provides about 11g of protein from a total serving weight of 50g. That is 22g of protein per 100g, which covers roughly 22% 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 Cubes | 100g | 265.0 | 18g | +167 kcal, more protein |
| Paneer Bhurji | 100g | 321.0 | 18g | +223 kcal, more protein |
| Paneer Stir-fry | 150g | 144.0 | 18g | +46 kcal, more protein |
| Paneer | 250g | 200.0 | 18g | +102 kcal, more protein |
| Paneer | 100g | 265.0 | 18.3g | +167 kcal, more protein |