Calories in 100 Grams of Paneer and Nutrition Facts

Calories in 100 gm Paneer:- Paneer is a regular item in many Indian diets. It has both tasty as well as nutritious value. It’s important to think about the calorie content of paneer while adding it in your diet. Let’s discuss more about Calories in 100 grams of paneer. 

Calories in 100 Grams of Paneer

There are 265 calories in 100 grams of paneer. With this calorie content paneer is that type of food which has medium to high energy levels, making it apt for those seeking a significant energy boost. This includes athletes, those involved in thorough physical activities, and individuals targeting for healthy weight gain. Individuals involved in weight training at the gym need high protein intake. Paneer, being rich in protein, serves as an excellent source and helps to keep hunger away. Foodie people can benefit from paneer as it helps to reduce cravings by providing a prolonged feeling of fullness. Calories in 100 gm Paneer. 

In this article, we will talk about the calories in 100 gm paneer and its nutritional benefits.

calories in 100 gm paneer

Calories in 100 gm Paneer Nutrient Composition

In addition to its caloric content, paneer provides a wealth of essential nutrients:

  • Protein: Paneer boasts around 18.3 grams of protein per 100 grams, making it an excellent protein source, particularly helpful for vegetarians. Proteins are vital for muscle repair and growth, important for individuals participating in weight training and similar physical activities. Calories in 100 gm Paneer . 
  • Fat: With 20.8 grams of fat per 100 grams, paneer is comparatively high in fat. These fats include healthy fats required for different bodily functions, such as hormone production and the absorption of fat-soluble vitamins.
  • Carbohydrates: Paneer has low carbohydrate content, with just 1.2 grams per 100 grams, making it appropriate for those following low-carb or ketogenic diets.
  • Calcium: Rich in calcium, paneer gives 208 mg per 100 grams. Calcium is essential for maintaining strong bones and teeth, as well as playing a major role in muscle function.
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calories in 100 gm paneer

Benefits of Eating Paneer

  • Strengthens teeth and bones: Being rich in calcium paneer helps in building strong teeth, bones, and muscles. It also helps in the prevention of gum decay and tooth cavities due to its low lactose content.
  • Enhances metabolism: Paneer provides necessary calories that offer instant energy. It helps in improving metabolism by keeping an eye on insulin levels, which in turn improves digestion and stops fat accumulation. Moreover, paneer is a good source of linoleic acid, which helps to burn body fat.
  • Lessens body and joint pain: Paneer has high content of omega-3 and omega-6 fatty acids, which helps to fight arthritis and alleviate joint pain. Omega-3 is also helpful for pregnant women as it reduces the threat of stillbirth and connected disorders. For vegetarians, paneer serves as a main source of omega-3 and omega-6 fatty acids.
  • Prevents stroke: Paneer also contains potassium which helps to stabilize blood pressure and lessens the risk of stroke, which happens due to extreme blood flow to the brain. Also, potassium helps to hold fluids, preventing muscle cramps, which is particularly helpful for athletes who need high fluid intake.
  • Improves immune system: Paneer helps to increase haemoglobin levels and is mainly useful for children, as the initial years are the crucial years for developing their immune systems.
  • Enhances skin health: Paneer contains selenium, which is another cause to achieve glowing skin. Including paneer into your regular diet can naturally improve skin health, without any chemical products.


Paneer is a supple and healthy choice in any diet, providing important health advantages in addition to its flavourful taste. With 265 calories in 100 gm paneer, it offers a well-rounded mixture of proteins, fats, and limited carbohydrates, serving a variety of nutritional requirements. Whether you aim to increase muscle mass, control your weight, or simply savor a wholesome meal, paneer can serve as a valuable dietary element.

Meenakshi Thakur
Meenakshi Thakur
Meenakshi Thakur is a highly skilled professional specializing in SEO, SMO, and blogging. With her expertise in search engine optimization, she helps businesses improve their online visibility and attract organic traffic. As a social media optimization expert, Meenakshi devises strategies to maximize brand exposure and engagement across various social media platforms. Additionally, her passion for blogging enables her to create compelling and informative content that resonates with readers.

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