Protein in Paneer: How Much per 100g and per Portion
Paneer provides 26g of protein per 100g. This places it among the highest-protein foods in its category, ranking 2nd out of 23 egg and dairy foods on this site. A 100g amount of paneer also supplies 328 kcal and provides 52% of the UK daily Reference Intake for protein.
CoFID 12-495 · Cheese, Paneer
What the numbers say
- Protein per calorie. Paneer offers 7.9g of protein for every 100 kcal. Protein accounts for 32% of its total energy, with the majority of the remaining calories coming from fat.
- Fat and saturated fat. According to UK front-of-pack labelling guidance, paneer is classified as high in fat (24.5g per 100g) and high in saturated fat (15.43g per 100g).
- Sugars, salt and fibre. This food is low in sugars (0.9g per 100g) and low in salt (0.05g per 100g). The official data shows that paneer contains no dietary fibre.
Paneer macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 328 kcal 1,363 kJ |
16% | – |
| Protein | 26g | 52% | – |
| Fat | 24.5g | 35% | high |
| of which saturates | 15.4g | 77% | high |
| Carbohydrate | 0.9g | 0% | – |
| of which sugars | 0.9g | 1% | low |
| Fibre | 0g | – | – |
| Salt | 0.05g | 1% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in paneer by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 30g | 7.8g | 98 | 0.3g | 7.3g |
| 50g | 13g | 164 | 0.5g | 12.2g |
| 100g | 26g | 328 | 0.9g | 24.5g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of paneer for 20g or 30g of protein
- To get a 20g protein portion, you would need a 77g amount of paneer, which contains 252 kcal and 18.8g of fat.
- For a larger 30g protein target, the required amount is 115g of paneer, providing 378 kcal and 28.3g of fat.
- As a fresh cheese, paneer’s weight can change during cooking as water evaporates, so for accurate tracking, weigh it raw before you cook it.
How it compares with other egg and dairy foods
Within the egg and dairy foods group, paneer ranks very highly for protein content, placing 2nd out of 23 foods when measured per 100g. Its 26g of protein is slightly more than found in similar cheeses like Cheddar (25.4g) and Halloumi (23.9g). When considering protein relative to calories, its ranking is lower at 11th in the group. However, its 7.9g of protein per 100 kcal is still higher than Halloumi (7.6g) and Cheddar (6.1g), making it a more protein-dense choice among these high-fat cheeses.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Paneer | 26g | 328 | 7.9g |
| Halloumi | 23.9g | 313 | 7.6g |
| Gouda | 25.3g | 377 | 6.7g |
| Cheddar Cheese | 25.4g | 416 | 6.1g |
| Soft Goats’ Cheese | 21.1g | 320 | 6.6g |
Quick answers
How much protein is in a 50g serving of paneer?
A 50g amount of paneer contains 13g of protein, along with 164 kcal and 12.2g of fat.
Is paneer a high-protein food?
Yes, with 26g of protein per 100g, it is a high-protein food. Protein provides 32% of its total calories.
Is paneer high in salt?
No, according to UK food labelling standards, paneer is a low-salt food, containing just 0.05g of salt per 100g.
When to speak to a GP or dietitian
- This food contains milk, one of the 14 allergens that UK food law requires to be declared. If you have a milk allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.