Paneer vs Halloumi
Per 100 g, paneer gives 20 g protein for 296 calories, while halloumi gives 21 g for 316. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | Paneer | Halloumi |
|---|---|---|
| Protein | 20 g | 21 g |
| Calories | 296 | 316 |
| Carbs | 3.4 g | 2.2 g |
| Fats | 22 g | 25 g |
| Protein density | 27% | 27% |
Which should you pick?
- Cutting or high-protein dieting: Paneer — more protein per calorie.
- Bulking or hard training days: Halloumi packs more calories into the same volume, which helps when appetite is the limit.
- Lowest carbs: Halloumi at 2.2 g per 100 g.
- Lowest fat: Paneer at 22 g per 100 g.
Frequently asked questions
- Which has more protein, paneer or halloumi?
- Halloumi has more protein — 21 g per 100 g versus 20 g.
- Which is lower in calories?
- Paneer is lighter at 296 kcal per 100 g, compared with 316 kcal.
- Which is better for cutting?
- Paneer — about 27% of its calories come from protein, versus 27% for the other. In a deficit, protein per calorie is the number that matters.
- Can I swap paneer for halloumi in a meal?
- Yes, but match the macros rather than the weight. To keep protein equal, scale the portion by the ratio of their protein per 100 g — the Procaaf calculator does this for you when you load both foods and adjust the grams.