How many calories are in Paneer?
Paneer contains 206 calories per serving (10% of the 2,000 kcal daily value), with 12g fat, 3.4g carbs, and 18g 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) | 200g | 103 kcal | 9g | 6g | 1.7g |
Where do the calories in Paneer come from
How Paneer fits into your daily diet
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 206 kcal | 10% |
| Protein | 18g | 36% |
| Fat | 12g | 18% |
| 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 206 kcal. The total serving weighs about 200g. Per 100 grams, that works out to 103 kcal.
Is Paneer good for weight loss?
Paneer has a low calorie density at 103 kcal per 100g, making it a great choice for weight loss. Foods under 150 kcal per 100g let you eat satisfying portions while keeping calories in check.
How much protein is in Paneer?
A serving of Paneer provides about 18g of protein from a total serving weight of 200g. That is 9g of protein per 100g, which covers roughly 36% 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 | +59 kcal, same protein |
| Paneer Bhurji | 100g | 321.0 | 18g | +115 kcal, same protein |
| Paneer Stir-fry | 150g | 144.0 | 18g | -62 kcal, same protein |
| Paneer | 250g | 200.0 | 18g | -6 kcal, same protein |
| Paneer | 100g | 265.0 | 18.3g | +59 kcal, more protein |