How much protein is in 50g of paneer?

Half of the 100g reference is about 9.4g protein and 153 kcal.

Is low-fat paneer higher in protein?

Low-fat paneer often provides slightly more protein per 100g because it contains less fat and water, but the label for the exact product is the most reliable source.

Indian dairy nutrition

Protein in Paneer: Per 100g, 50g & 200g

Q: How much protein is in 100g of paneer?

A standard full-fat paneer reference provides about 18.9g protein and 305 kcal per 100g. Brand, milk type and moisture can change the result.

By [AUTHOR NAME] · FitTrackPro · Last reviewed: October 18, 2026 · Method & sources

A standard full-fat paneer reference provides approximately 18.9g protein and 305 kcal per 100g. Use the table to scale the number to the amount on your plate.

Quick answer

Paneer protein and calories by portion

Serving	Protein	Calories	Carbs	Fat
50g paneer	9.4g	153 kcal	1.2g	12.4g
100g paneer	18.9g	305 kcal	2.4g	24.8g
150g paneer	28.3g	458 kcal	3.6g	37.2g
200g paneer	37.7g	611 kcal	4.8g	49.6g

These are estimates for plain full-fat paneer. Paneer tikka, butter paneer and restaurant gravies add oil, butter or cream that are not included here.

Regular paneer vs low-fat paneer

Full-fat paneer is protein-dense but also calorie-dense because most of its energy comes from fat. Low-fat paneer can fit a calorie-deficit plan more easily, but recipes and brands vary, so compare the nutrition label when available.

Build your Indian protein target

Paneer can be combined with dal, curd, eggs or soya to spread protein across the day.

Calculate protein target Build the meal

How to track paneer accurately

Weigh plain paneer before cooking when possible. Then log oil, butter, cream, sauce and vegetables separately. A paneer curry can contain substantially more calories than the paneer cubes alone, while the protein may stay similar.

Example: 100g plain paneer contributes about 18.9g protein and 305 kcal. Add the cooking fat and gravy separately in the Indian Food Calorie Calculator.

Paneer protein questions

How much protein is in 100g of paneer?

About 18.9g protein and 305 kcal for the standard full-fat reference used on this page.

Is paneer good for a high-protein vegetarian diet?

Yes, but its fat content also matters. Combine a measured paneer portion with lower-fat dairy, dal or soya to reach a protein target without relying on one calorie-dense food.