Paneer Protein per 100g: Nutrition, Benefits & Daily Intake

Paneer, also called Indian cottage cheese, is one of the most popular and versatile dairy products in Indian households. Whether it’s used in curries like shahi paneer and palak paneer, or enjoyed as snacks like paneer tikka and paneer bhurji, it is loved for its rich taste and creamy texture.

But beyond taste, paneer is also known as a powerful source of protein—a nutrient that plays a vital role in building muscles, strengthening bones, and keeping the body healthy.

So, how much protein does 100 grams of paneer have? The answer is simple:

👉 100g of paneer contains about 18–20 grams of protein (depending on whether it’s made from cow’s or buffalo milk).

This makes paneer a nutrient-dense vegetarian food and an excellent protein choice for those who don’t eat meat or eggs.

In this detailed guide, we will explore everything you need to know about paneer protein per 100g, its nutritional profile, benefits, comparisons with other protein sources, and practical tips on how to include it in your diet.

What is Paneer?

Paneer is a type of fresh, non-aged cheese commonly used in Indian cuisine. It is made by curdling hot milk with an acidic agent such as lemon juice, vinegar, or citric acid. Unlike most cheeses, paneer does not melt when heated, making it suitable for frying, grilling, and cooking in curries.

There are mainly two types of paneer:

1. Cow’s milk paneer – Softer, lower in fat, and slightly lower in protein.

2. Buffalo milk paneer – Richer in taste, higher in protein and fat.

Both types are nutritious, but cow’s milk paneer is easier to digest and is preferred for daily consumption.

Paneer Protein per 100g: Nutritional Value

Paneer is not just about protein. It contains a wide range of nutrients that make it a complete food. Below is the nutritional breakdown of 100 grams of paneer (cow’s milk):

👉 From this table, it’s clear that paneer is a high-protein, moderate-fat, low-carb food. This makes it suitable for people on high-protein diets, low-carb diets (like keto), and muscle-building diets.

Why is Protein in Paneer Important?

Protein is one of the three essential macronutrients (along with carbohydrates and fats) that the body needs in large amounts. The protein in paneer offers several health benefits:

1. Muscle Building & Repair – Paneer protein contains essential amino acids that help build and repair muscle tissues, making it popular among athletes.

2. Weight Management – High-protein foods keep you full for longer, reducing hunger cravings and supporting fat loss.

3. Bone Health – Protein works with calcium and phosphorus to strengthen bones and teeth.

4. Boosts Immunity – Proteins aid in the production of antibodies and enzymes that protect against infections.

5. Supports Metabolism – Protein-rich foods increase calorie burning through the thermic effect of food (TEF).

Paneer Protein vs Other Protein Sources

To understand how paneer protein per 100g compares with other common protein sources, let’s look at a detailed comparison:

👉 Key takeaway: Paneer has less protein than chicken or soybeans, but it is more balanced because it also provides calcium, phosphorus, and healthy fats. For vegetarians, paneer is one of the best daily protein options.

Health Benefits of Paneer

Paneer is more than just a protein-packed food—it’s a nutritional powerhouse that supports overall well-being. When included regularly in your diet in the right portion, paneer can provide multiple long-term health benefits.

1. Muscle Growth & Strength

Paneer is an excellent choice for athletes, bodybuilders, and fitness enthusiasts because it contains casein protein, a slow-digesting protein. This means it gradually releases amino acids into the bloodstream, ensuring your muscles are fed for hours—even while you sleep. This helps in repairing muscle fibers, improving strength, and supporting lean muscle gain.

2. Weight Loss & Satiety

One of the biggest challenges in weight loss is controlling hunger. Paneer is naturally high in protein and healthy fats, both of which keep you full for long hours. This prevents unnecessary snacking and reduces overall calorie intake. Choosing grilled, boiled, or stir-fried paneer instead of fried dishes makes it a smart, weight-friendly food.

3. Bone & Dental Health

Paneer is a rich source of calcium and phosphorus, two essential minerals required for strong bones and healthy teeth. Regular consumption can help maintain bone density, prevent osteoporosis in older adults, and support the development of healthy bones in children. The combination of protein, calcium, and phosphorus makes paneer a complete food for bone health.

4. Supports Heart Health (When Eaten in Moderation)

While paneer contains fats, the type of fat in cow’s milk paneer can be beneficial when consumed in controlled amounts. Moderate consumption may help maintain healthy cholesterol levels and support heart function. To keep it heart-friendly, always opt for low-fat paneer and avoid deep-fried paneer dishes, which add unnecessary saturated fats.

5. Boosts Energy & Stamina

Paneer provides a steady release of energy because of its protein and fat balance. Unlike high-carb foods that cause sudden spikes and crashes in blood sugar, paneer keeps your energy levels stable for hours. This makes it an ideal food for athletes, students, and working professionals who need consistent energy throughout the day.

How Much Paneer Should You Eat Daily?

The ideal quantity of paneer depends on your lifestyle, body type, and overall health goals. While it’s a nutrient-rich food, moderation is key to reaping its benefits without adding unnecessary calories.

• For Weight Loss: Around 50–70g per day is sufficient. This small portion provides enough protein to keep you full, reduces cravings, and helps in maintaining a calorie deficit. Opt for grilled or boiled paneer instead of fried versions.

• For Muscle Gain & Athletes: Those who work out regularly or aim for muscle growth can consume 100–150g per day. Paneer protein supports muscle repair and strength, especially when paired with a balanced diet and strength training.

• For General Health: If you’re looking for overall wellness and steady energy, 50–100g per day works well. It boosts protein intake and provides essential calcium and phosphorus for bone health.
  

⚠️ Important Note: Paneer is calorie-dense and contains a fair amount of fat. Overconsumption can lead to weight gain and digestive issues. If you’re on a calorie-restricted diet, choose low-fat paneer or make it at home with skimmed milk.

Best Ways to Include Paneer in Your Diet

Paneer is one of the most versatile ingredients in Indian kitchens. It can be cooked in countless ways—light, heavy, spicy, or even sweet—while still offering excellent nutrition. Here are some healthy and delicious ways to add paneer to your meals:

Paneer Bhurji: A quick, protein-rich dish made by scrambling paneer with onions, tomatoes, capsicum, and mild spices. It pairs well with whole wheat roti or multigrain bread and is perfect for breakfast or dinner.

Paneer Tikka: Marinated in curd, lemon, and spices, then grilled or baked, paneer tikka is a guilt-free, high-protein snack. It’s filling, tasty, and can replace deep-fried starters.

Paneer Salad: Toss fresh paneer cubes with cucumber, tomato, onion, bell peppers, and a dash of lemon or olive oil. A refreshing, low-calorie option for weight watchers.

Paneer Wraps & Parathas: Stuffed paneer parathas or whole-wheat wraps with paneer and veggies make for a hearty, balanced meal. Great for lunchboxes or quick office meals.

Paneer Curry: Classic Indian curries like Palak Paneer, Matar Paneer, or Shahi Paneer not only taste delicious but also pack nutrients. For a healthier version, cook with less oil and more vegetables.

Paneer Sandwiches: Use grilled paneer with whole-grain bread, veggies, and mint chutney to prepare a wholesome snack that’s much healthier than fried fast food.

Paneer Smoothie/Shake: Blend soft paneer with fruits like banana, mango, or berries for a thick, creamy, protein-loaded smoothie. Perfect post-workout recovery drink.

FAQs on Paneer Protein per 100g

1. How much protein does 100g of paneer contain?

100 grams of paneer contains around 18–20 grams of protein, depending on whether it’s made from cow’s milk or buffalo milk. This makes it a very good protein source for vegetarians who want to meet their daily protein requirements for muscle growth, weight management, or general health.

2. Is paneer suitable for weight loss diets?

Yes, paneer is suitable for weight loss diets if consumed in moderation. Its high protein and fat content helps control appetite, keeping you full for long hours. However, avoid fried paneer dishes and opt for grilled, boiled, or stir-fried paneer instead. A portion of 50–70g per day works best for weight loss.

3. Is paneer healthier than tofu in terms of protein?

Paneer contains almost double the protein of tofu—18–20g per 100g compared to tofu’s 8g. However, tofu is lower in calories and fat, making it better for people on calorie-restricted diets or vegans. Paneer is a better choice for vegetarians seeking higher protein intake and calcium benefits.

4. Can paneer be eaten daily?

Yes, paneer can be safely consumed daily in moderate amounts. For general health, 50–100g per day is recommended. For athletes or those building muscle, 100–150g per day is ideal. However, since paneer is high in fat and calories, balance it with vegetables, whole grains, and regular exercise for best results.

5. Which is better for protein: paneer or chicken?

Chicken breast has more protein (about 27g per 100g) than paneer (18–20g per 100g). However, paneer provides additional calcium, phosphorus, and is suitable for vegetarians. If you are non-vegetarian, chicken is a higher protein choice. But for vegetarians, paneer remains one of the best and most accessible protein sources.

Conclusion

Paneer is not just a tasty ingredient in Indian cuisine—it’s also a nutrient powerhouse. With about 18–20 grams of protein per 100 grams, it is one of the most reliable protein-rich foods for vegetarians.

Whether you want to build muscle, lose weight, or improve bone health, paneer can be an excellent addition to your daily diet. Its combination of protein, calcium, and healthy fats makes it both delicious and nourishing.

So, next time you eat paneer, remember—you’re not only enjoying a flavorful dish but also fueling your body with one of the best vegetarian sources of protein.