Is paneer a good source of protein?

Yes, paneer is high in protein, making it a great choice for vegetarian diets.

How do you cook paneer?

Paneer can be grilled, sautéed, or added to curries and salads.

Yes, paneer can be eaten raw, often used in salads or as a snack.

Dairy

A fresh cheese common in South Asian cuisine, known for its rich flavor and texture, often used in vegetarian dishes.

Per 100 g

298 kcal

1 ounce

84 kcal

(28 g)

Protein	Carbs	Fat
25 g / 100g	3.2 g / 100g	20 g / 100g

Where the calories come from

Protein 34% · Carbs 5% · Fat 61%

Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.

1 ounce (28 g, 84 kcal) is 4% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
Burning 1 ounce takes about 20 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Paneer is number 6 of 6 by calories per 100 g, lowest first. The similar foods average 202 kcal per 100 g.

Nutrition data updated June 12, 2026.

Serving	Grams	Calories
1 ounce	28 g	84 kcal
100 grams	100 g	298 kcal

7/10

Rich in protein and calcium, paneer can be a healthy addition to a balanced diet when consumed appropriately.

Is paneer a good source of protein?: Yes, paneer is high in protein, making it a great choice for vegetarian diets.
How do you cook paneer?: Paneer can be grilled, sautéed, or added to curries and salads.
Can paneer be eaten raw?: Yes, paneer can be eaten raw, often used in salads or as a snack.

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