🧀 Protein in Paneer
Paneer has 20 g of protein per 100 g, along with 296 kcal, 3.4 g carbs and 22 g fat. That means 27% of its calories come from protein — it sits in the dairy group of the Procaaf food database.
Protein
20 g
Calories
296
Carbs
3.4 g
Fats
22 g
Protein by portion size
| Portion | kcal | Protein | Carbs | Fats |
|---|---|---|---|---|
| 30 g | 89 | 6 g | 1 g | 6.6 g |
| 50 g | 148 | 10 g | 1.7 g | 11 g |
| 100 g | 296 | 20 g | 3.4 g | 22 g |
| 150 g | 444 | 30 g | 5.1 g | 33 g |
| 200 g | 592 | 40 g | 6.8 g | 44 g |
Higher-protein alternatives
- Almond Butter — 21 g per 100 g
- Almonds — 21 g per 100 g
- Brie — 21 g per 100 g
- Gorgonzola — 21 g per 100 g
- Halloumi — 21 g per 100 g
Similar dairy foods
Compare Paneer
Frequently asked questions
- How much protein is in paneer?
- Paneer contains 20 g of protein per 100 g, alongside 296 kcal, 3.4 g carbs and 22 g fat.
- How much protein is in 200 g of paneer?
- A 200 g portion of paneer gives about 40 g protein and 592 calories.
- Is paneer a good protein source?
- It contributes protein, but only about 27% of its calories come from protein, so treat it as a supporting food rather than your main protein anchor.
- How many calories are in 30 g of paneer?
- 30 g of paneer has roughly 89 calories, 6 g protein, 1 g carbs and 6.6 g fat.