Health Benefits & Nutrition Value of Paneer

Paneer, a popular cheese in Indian cuisine, is packed with goodness! It's full of high-quality protein, which helps muscles grow and repair. Plus, it's rich in calcium for strong bones and teeth. Paneer also contains important vitamins and minerals like B12 and phosphorus, and its healthy fats support heart health. Whether you add it to curries, salads, or desserts, paneer is a versatile and nutritious ingredient that can boost your overall health.

Calories in Paneer

The calorie content of paneer can vary depending on factors such as the milk used, the method of preparation, and the moisture content. Here's an approximate calorie range for different types of paneer per 100 grams:

  1. Traditional paneer made from whole milk typically contains around 265-300 calories per 100 grams.
  2. Low-fat paneer is made from skim or low-fat milk usually has fewer calories, ranging from 150-200 calories per 100 grams.
  3. The calorie content of homemade paneer can depend on the milk used and the amount of whey drained and can contain around 250-275 calories per 100 grams.
  4. Flavored paneer, such as chili paneer or paneer tikka, may have additional ingredients like spices, sauces, or marinades, which can slightly increase the calorie content. Depending on the recipe and added ingredients, flavored paneer can range from 280-350 calories per 100 grams.

How Many Calories Does Paneer Have?

From a nutritional standpoint, paneer is valued for its high-quality protein content, making it a significant source of essential amino acids. It is rich in calcium, for bone health and physiological functions. It is also rich in vitamin B12 and phosphorus, further contributing to the nutritional profile of paneer.

The consumption of paneer, like any food, should be part of a varied and nutrient-rich diet to ensure adequate intake of essential nutrients while managing overall calorie intake. As such, portion control and mindful consumption are recommended to derive the nutritional benefits of paneer without excessive calorie consumption.

Calories in Common Food Items with Paneer

Here are approximate calorie counts for some common food items that include paneer:

  1. Paneer tikka, a popular Indian appetizer made by marinating paneer cubes in a spicy yogurt mixture and then grilling or baking them, contains approximately 200-250 calories per  100 grams. 
  2. Paneer butter masala, a creamy and flavorful paneer curry cooked in a rich tomato and butter sauce, typically contains around 300-350 calories per 100 grams. 
  3. Paneer bhurji, a scrambled paneer dish cooked with onions, tomatoes, and spices, provides approximately 250-300 calories per 100 grams. 
  4. Palak paneer, a popular North Indian dish made with paneer cubes cooked in a creamy spinach gravy, contains approximately 200-250 calories per 100 grams. 
  5. Paneer paratha, a stuffed Indian flatbread filled with spiced paneer stuffing, typically provides around 200-250 calories per paratha. 

These calorie counts are approximate and can vary based on factors such as portion size, specific ingredients, and cooking methods. It's essential to consider these factors when estimating the calorie content of dishes containing paneer, especially if you're monitoring your calorie intake for dietary purposes.

Health Benefits of Paneer

Paneer, a type of fresh cheese commonly used in Indian cuisine, offers several health benefits:

  1. Paneer is a high-quality protein, containing all essential amino acids necessary for muscle repair, growth, and overall body function. Including paneer in your diet can help meet your daily protein needs, especially for vegetarians to increase their protein intake.
  2. Paneer is a good source of calcium, essential for maintaining strong bones and teeth. Adequate calcium intake is crucial for preventing osteoporosis and promoting bone health, particularly as we age.
  3. The protein content in paneer supports muscle building and repair, making it a popular choice among athletes and fitness enthusiasts. Consuming paneer after exercise can aid in muscle recovery and promote muscle growth.
  4. Despite being calorie-dense, paneer can be beneficial for weight management due to its high protein content. Protein helps increase satiety, reduce appetite and improve weight loss outcomes.
  5. The protein and fat content in paneer can help stabilize blood sugar levels by slowing down the absorption of carbohydrates from other foods. This can be particularly beneficial for individuals with diabetes.
  6. Paneer contains healthy fats, including omega-3 and omega-6 fatty acids, which are beneficial for heart health. These fats help reduce inflammation, lower cholesterol levels, and protect against cardiovascular disease.
  7. Paneer contains fat-soluble vitamins such as vitamins A, D, E, and K, essential for various bodily functions, including vision, bone health, immune function, and blood clotting. The presence of fats in paneer helps facilitate the absorption of these vitamins.

How Much Paneer Should You Consume Every Day?

The amount of paneer you should consume daily varies based on age, gender, activity level, and dietary objectives. It's important to be mindful of the calorie density of paneer, as it contains significant amounts of fat and protein. If you're managing your calorie intake for weight control or other health reasons, pay attention to portion sizes and include paneer in your diet in moderation, balancing it with other nutrient-rich foods. As a general recommendation, aim for servings of around 50 to 100 grams of paneer per meal, adjusting based on your protein needs and dietary preferences. Additionally, consider the preparation methods of paneer dishes, opting for healthier cooking techniques like grilling or baking over frying. If you have specific dietary concerns or medical conditions, consulting with a registered dietitian or healthcare professional can provide personalized guidance and recommendations.


Paneer, a versatile and nutritious cheese commonly used in Indian dishes, offers numerous health benefits. It's rich in high-quality protein, essential for muscle repair and growth, and contains calcium for strong bones and teeth. Paneer also provides vital vitamins and minerals like B12 and phosphorus, while its healthy fats support heart health. Whether enjoyed in curries, salads, or desserts, paneer can boost overall health. However, it's important to be mindful of portion sizes due to their calorie density, which can vary depending on factors like milk type and preparation method. Aim for moderation and balance with other nutrient-rich foods to reap the benefits of paneer without excess calorie intake.