How paneer portions change nutrition
The main food database lists full-fat plain paneer at 305 kcal, 18.9g protein, 2.4g available carbohydrate and 24.8g fat per 100g from IFCT 2017 Table 1 L003. The separate database hub lists low-fat paneer at 195 kcal, 21g protein, 4g carbohydrate and 10.5g fat per 100g. Each calculator result scales the matching entry to the entered weight; only the two 100g rows are stored values.
Cube and slice counts are not fixed household measures. A small cube and a large cube can weigh very different amounts, so weigh several pieces together and enter their combined grams. Packaged paneer can vary by milk fat, moisture and manufacturing; use its label when one is available. Homemade paneer can also vary with the milk used and how much whey drains away. This generic entry is not a claim about every brand or recipe.
Paneer compared with other protein foods
These values retain each food's stored serving size, so compare the portion labels as well as the protein:
| Food and stored serving | Protein |
|---|---|
| Paneer, 100g | 18.9g |
| Firm tofu, 150g | 17.5g |
| Cooked soya chunks, 100g | 16.9g |
| Boiled whole eggs, 100g (about 2 eggs) | 12.6g |
Pan-frying can raise the meal total when oil is retained. Gravy can add oil, cream and other ingredients. Because no recipe or measured oil quantity is stored, the page does not assign a generic extra calorie number to fried paneer or curry. Weigh the paneer in your serving and account for recipe ingredients separately; a katori of paneer sabzi has no single reliable value without a defined recipe and portion.
Look up single-food values in the Indian food database, total several foods with the Indian food calorie counter, or compare cooked pulses in the dal calorie calculator.