Paneer (raw) nutrition
Paneer (raw) has approximately 19g protein, 305 calories, 2.5g carbs, and 25g fat per 100g. The estimated cost is ₹50, which works out to 3.8g protein per ₹10.
More protein than 1 bowl of Moong Dal (14g), less than 1 scoop of Whey Protein (24g).
How much protein in 100g of Paneer?
100g of Paneer gives about 19g protein and 305 calories, with 2.5g carbs and 25g fat. 200g of Paneer comes to 38g protein and 610 calories.
| Quantity | Protein | Calories | Carbs | Fat | Est. cost |
|---|---|---|---|---|---|
| 100g of Paneer | 19g | 305 | 2.5g | 25g | ₹50 |
| 200g of Paneer | 38g | 610 | 5g | 50g | ₹100 |
Every row is scaled from the 100g serving in our database. The 100 g row uses the 100 g serving weight.
Is Paneer (raw) good for protein?
Paneer (raw) gives 19g protein for 305 calories. That makes it a useful protein option compared with many Indian meals. Use it with the full database when you want to compare protein, calories, cost, and serving size across common foods like dal, paneer, eggs, chicken, idli, dosa, rice, and curd.
Meal swaps for better macros
- Pair it with a lean protein source or compare related foods below to adjust calories and protein.
Paneer questions
How much protein is in Paneer (raw)?
One serving, 100g, has about 19g of protein, 305 calories, 2.5g of carbs and 25g of fat.
How many calories are in Paneer (raw)?
About 305 calories in one serving, 100g. Roughly 24% of those calories come from protein, 3% from carbs and 72% from fat.
Is Paneer good for muscle gain?
It helps. 19g of protein per serving is a useful contribution. To reach the 25 to 30g a muscle-building meal should have, pair it with soya chunks, a bowl of curd or a glass of milk.
Is Paneer good for weight loss?
It can fit in moderation. At 305 calories per serving, watch the portion and the oil or ghee used, and pair it with vegetables. Fat loss depends on your total daily calories.
Is Paneer a cheap source of protein?
It is average. At an estimated ₹50 per serving, Paneer gives about 3.8g of protein per ₹10. That ranks 27 out of 87 foods in our Indian food database for protein value.
Related Indian foods
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Open the Food DatabaseNutrition data last verified . Values are practical estimates for standard servings, adapted from the Indian Food Composition Tables 2017 (IFCT 2017, NIN Hyderabad), USDA references and common Indian home or restaurant portions. Costs are typical Indian retail prices. Real numbers vary with oil, ghee, portion and recipe. How we estimate.